Springtime Immune Boost

top passing around that darn cold! If your household has been under the weather this winter, now's a great time to do some spring cleaning for your bodies. Get rid of the germs and help your body defend itself against colds, flus, and other bugs with a healthier diet and daily routine. The following are specific nutrients that you should seek out in your food as well as some lifestyle tweaks that could help you stay healthier this month and for life:

Antioxidants, specifically vitamins A, C and E, are a key line of defense against immune system invaders. Found mainly in orange, green and red fruits and vegetables, as well as nuts and oils, these vitamins keep our skin and mucous membranes healthy so they can block any germs that try to enter the body. They also help repair cells inside the body. In the long run, they may also help protect against certain cancers, heart disease and strokes. Top food sources include carrots and orange-fleshed sweet potatoes for vitamin A and beta-carotene; red bell peppers, broccoli, oranges, and kiwi for vitamin C; and nuts, sunflower seeds, avocado, and olive oil for vitamin E.

Zinc, iron, and selenium are all immune-boosting minerals found in meats like chicken, turkey, beef, fish, and seafood. They work together to help produce white blood cells and other immune-protecting cells. Our bodies only need small amounts of these nutrients (that's why they're called trace minerals), so don't think that increasing your portion sizes of these foods will give you extra protection. Just be sure that you eat a good variety of these foods and keep them in even rotation.

Allyl sulfides may have antibacterial, antiviral, and antifungal powers that help tone up the immune system-great for fighting colds and infections! Also known as allicin, this phytonutrient is found in garlic and onions. The sulfides additionally seem to help reduce cholesterol and blood pressure, as well as make the blood less sticky, thereby reducing risk of stroke. Allyl sulfides may help break down cancer-causing substances in the body, too.

Beta glucans are a type of soluble fiber that enhances the immune system. Mushrooms, like shiitake, oyster, enoki, portobello, and maitake, are usually touted for their immune-boosting powers, and these large sugar molecules are the reason. They can help increase the number and activity of immune cells and defend against bacteria and viruses that enter the system. Whole grains, mainly oats and barley, also contain beta glucans. Since beta glucans are a type of soluble fiber, they also act to mop up extra cholesterol in the blood.

Probiotics are the live and active cultures found in yogurt and other fermented dairy products, like Dannon DanActive. Cultures such as lactobacillus acidophilus are "good" bacteria that live in the intestine and may protect against diarrhea and colon cancer, as well as boost the immune system.

ave you been avoiding bananas like the plague lately? Did someone tell you that they have too much sugar? Well, listen to your dietitian: you'll be hard pressed to find a natural food that has more to offer than a banana. With perfect portable packaging, easy digestibility, low cost, and a great nutritional profile, these ancient berries (yes, berries) should no longer be shunned.

Bananas are a good source of potassium, which is good news for very active people and people with low potassium levels. Potassium is important for regulating muscle contractions, including the heart muscle, and for maintaining proper fluid balance. It may also play a role in lowering blood pressure. Vitamin B6 can also be found in bananas, which is significant for those looking to boost their immune systems. This nutrient helps our bodies produce red blood cells and antibodies, as well as use protein efficiently. Bananas also contain the important antioxidant, vitamin C.

One medium banana, about seven inches long, is a serving. It contains 105 calories and 3 grams of fiber. Bananas have a low water content so the carbohydrates are more concentrated, which is why they have a few more calories than other fruits of the same weight. Even if you are watching what you eat, keep in mind that the nutritional benefits of bananas far outweigh any negatives related to their calorie or sugar content.

Several types of bananas are available all year round at Gelson's. The variety that I'm most excited about is our organic bananas from Ecuador. Their texture is creamy and their flavor is intense-the way you remember bananas from your childhood. We also have cute little finger bananas that are about two inches long with a firmer, drier flesh and a sweet-sharp flavor. They're perfect for kids or as a mini snack for adults.

When you're shopping for bananas, it's ideal to buy them a couple days ahead of time so they'll be perfectly ripe when you need them. Look for vibrant, not dull, skins. They should be firm, unblemished specimens with green tips (if you can wait a couple of days) or buy them fully yellow (if you want to eat them right away). Very ripe bananas are spotted with thinned skin and are usually used for making banana bread or as an ingredient in batters. Some people store their ripe bananas in the refrigerator or freezer, which turns their skin black but protects the flesh from further ripening. Store these tropical fruits at room temperature out of the sunlight. If you need to speed ripening, keep them in a sealed paper bag. Preparing a banana couldn't be simpler: just bend and twist the stem until the peel pops open. Remove the peel and fibrous strings and you're ready to go. Squeeze a little orange or lemon juice on banana slices to keep them from turning brown. This month, try my recipes for Banana Bread, and Banana Pudding.