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5 Foods to Help You Stay Healthy this Winter

Balanced nutrition is important all year long, but should take center stage in the winter months when germs, colds, and flus abound. As a member of the Together Counts™ program for active, healthy living, we want you to stay healthy all season long! According to Registered Dietitian and nutrition expert for TOPS, Dena McDowell, the following 5 foods can help you stay healthy this winter.

  1. Fish: Choosing fatty fish such as tuna, mackerel, sardines and salmon will help increase your intake of omega 3 fatty acids. Omega 3’s are protective fats that help reduce inflammation and boost the immune system. Consuming anti-inflammatory foods on a regular basis can reduce the risk of developing acute illnesses such as colds and viruses and can also lessen your chance of developing chronic health problems such as heart disease, cancer and diabetes.
  2. Garlic: Whether eaten raw or cooked, garlic contains a powerful phytochemical (compound produced by plants) known as allicin. Research shows that people who consume garlic regularly get sick less often compared to their non-garlic-consuming counterparts.
  3. Pomegranates: The seeds of a pomegranate are rich in many vitamins and minerals, including vitamin C, vitamin A, potassium and magnesium. Pomegranates are also naturally rich in fiber and a phytochemical called punicalagin, which helps promote circulation and blood flow. Eating pomegranate seeds can help lower cholesterol, blood pressure and reduce the risk of many forms of cancer. This immune-boosting food is a must during the winter months.
  4. Oranges/Lemons/Grapefruit: The whole citrus group as a class is a huge contender for providing the most immune benefit. Citrus fruits are naturally high in vitamin C and potassium. Research shows that, although eating citrus fruits may not prevent a cold from occurring, it can definitely lessen the duration and symptoms.
  5. Squash & Pumpkins: These winter root vegetables are easy to find at this time of year. Jam-packed with vitamin A, magnesium and potassium, these veggies are a great choice for your dinner plate. Pair with apples, or spice with cinnamon or nutmeg to further pack a nutrition punch.

TOPS (Take Off Pounds Sensibly) is the short name for TOPS Club, Inc., the original nonprofit, noncommercial network of weight-loss support groups and wellness education organization. TOPS offers tools and programs for healthy living and weight management, with exceptional group fellowship and recognition. Established in 1948 to champion weight-loss support and success, they’ve helped millions of people live healthier lives.

For more healthy eating options take a look at these other tasty articles from Together Counts!

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