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Nutritionally speaking, there is no such thing as a superfood.

The term was coined for marketing purposes to influence food trends and sell products.

The food industry bestows the superfood label on nutrient-rich foods with a supposed capacity to positively affect health.

Though many foods could be described as super, it's important to understand that there is no single food that holds the key to good health or disease prevention.

But since the term "superfood" doesn't seem to be going anywhere anytime soon, it may be worth taking a closer look at some healthy options.

Here are 16 foods that may be worthy of the esteemed superfood title.

Dark green leafy vegetables (DGLVs) are an excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fiber.

They also contain high levels of anti-inflammatory compounds known as carotenoids, which may protect against certain types of cancer ().

Some well-known DGLVs include:

Some DGLVs have a bitter taste and not everyone enjoys them plain. You can get creative by including them in your favorite soups, salads, smoothies, stir-fries and curries.

Summary
Dark green leafy vegetables are full of fiber and nutrients which may be instrumental in preventing certain chronic diseases.

Berries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants.

Berries may also be effective in treating various digestive and immune-related disorders when used alongside traditional medical therapies ().

Some of the most common berries include:

Whether you enjoy them as part of your breakfast, as a dessert, on a salad or in a smoothie, the health benefits of berries are as versatile as their culinary applications.

Summary
Berries are full of nutrients and antioxidants which may prevent certain diseases and improve digestion.

Originally from China, green tea is a lightly caffeinated beverage with a wide array of medicinal properties.

Green tea is rich in antioxidants and polyphenolic compounds which have strong anti-inflammatory effects. One of the most prevalent antioxidants in green tea is the catechin epigallocatechin gallate, or EGCG.

Research also indicates that the combination of catechins and caffeine in green tea may make it an effective tool for weight loss in some people ().

Summary
Green tea is antioxidant-rich with many health benefits including possible cancer prevention.

Eggs have historically been a controversial topic in the nutrition world due to their high cholesterol content, but they remain one of the healthiest foods.

Whole eggs are rich in many nutrients including B vitamins, choline, selenium, vitamin A, iron and phosphorus.

They're also loaded with high-quality protein.

Despite fears surrounding egg consumption and high cholesterol, research indicates no measurable increase in heart disease or diabetes risk from eating up to 6-12 eggs per week ().

In fact, eating eggs could increase "good" HDL cholesterol in some people, which may lead to a favorable reduction in heart disease risk. More research is needed to draw a definite conclusion ().

Summary
Eggs are rich in high-quality protein and unique antioxidants. Research indicates that eating eggs regularly will not increase your risk of heart disease or diabetes.

Legumes, or pulses, are a class of plant foods made up of beans (including soy), lentils, peas, peanuts and alfalfa.

They earn the superfood label because they're loaded with nutrients and play a role in preventing and managing various diseases.

Legumes are a rich source of B vitamins, various minerals, protein and fiber.

Research indicates that they offer many health benefits including improved type 2 diabetes management, as well as reduced blood pressure and cholesterol ().

Eating beans and legumes regularly may also promote healthy weight maintenance, due to their ability to improve feelings of fullness ().

Summary
Legumes are rich in many vitamins, protein and fiber. They may prevent some chronic diseases and support weight loss.

Nuts and seeds are rich in fiber, vegetarian protein and heart-healthy fats.

They also pack various plant compounds with anti-inflammatory and antioxidant properties, which can protect against oxidative stress ().

Research indicates that eating nuts and seeds can have a protective effect against heart disease ().

Common nuts and seeds include:

Almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, macadamia nuts.

Peanuts - technically a legume, but often considered a nut.

Sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, hemp seeds.

Summary
Nuts and seeds are full of fiber and heart-healthy fats. They may reduce your risk of heart disease and support weight loss.

Kefir is a fermented beverage usually made from milk that contains protein, calcium, B vitamins, potassium and probiotics.

Kefir is similar to yogurt but has a thinner consistency and typically more probiotic strains than yogurt.

Though kefir is traditionally made from cow's milk, it's typically well tolerated by people with lactose intolerance due to the fermentation of the lactose by bacteria.

However, it's also made from non-dairy beverages such as coconut milk, rice milk and coconut water.

You can purchase kefir or make it yourself. If you're choosing a commercially prepared product, be mindful of added sugar.

Summary
Kefir is a fermented dairy beverage with multiple health benefits related to its probiotic content. Though generally made from cow's milk, kefir is also available in non-dairy forms.

Garlic is a plant food that is closely related to onions, leeks and shallots. It's a good source of manganese, vitamin C, vitamin B6, selenium and fiber.

Garlic is a popular culinary ingredient due to its distinct flavor, but it has also been used for its medicinal benefits for centuries.

Research indicates that garlic may be effective in reducing cholesterol and blood pressure, as well as supporting immune function ().

What's more, sulfur-containing compounds in garlic may even play a role in preventing certain types of cancer ().

Summary
Garlic is a nutrient-rich food used for its medicinal benefits for centuries. It may be useful for supporting immune function and reducing your risk of heart disease and certain cancers.

Olive oil is a natural oil extracted from the fruit of olive trees and one of the mainstays of the Mediterranean diet.

It's biggest claims to health are its high levels of monounsaturated fatty acids (MUFAs) and polyphenolic compounds.

Adding olive oil to your diet may reduce inflammation and your risk of certain illnesses such as heart disease and diabetes (, , 28).

It also contains antioxidants such as vitamins E and K, which can protect against cellular damage from oxidative stress.

Summary
Olive oil is one of the principle fat sources in the Mediterranean diet. It may be beneficial in reducing heart disease, diabetes and other inflammatory conditions.

Ginger comes from the root of a flowering plant from China. It's used as both a culinary flavor enhancer and for its multiple medicinal effects.

Ginger root contains antioxidants, such as gingerol, that may be responsible for many of the reported health benefits associated with this food.

Ginger is available fresh, as an oil or juice and in dried/powdered forms. It's easy to incorporate into soups, stir-fries, sauces and teas.

Summary
Ginger is used for its flavor and potential medicinal effects. It may be useful in treating nausea, pain and preventing certain chronic diseases.

Turmeric is a bright yellow spice that is closely related to ginger. Originally from India, it's used for cooking and its medicinal benefits.

Curcumin is the active compound in turmeric. It has potent antioxidant and anti-inflammatory effects and is the focus of most research surrounding turmeric.

One drawback of using curcumin medicinally is that it's not easily absorbed by your body, but its absorption can be enhanced by pairing it with fats or other spices such as black pepper.

Summary
The active compound in turmeric, curcumin, is associated with several medicinal effects. Curcumin is not easily absorbed and should be paired with substances that enhance its absorption, such as black pepper.

Salmon is a highly nutritious fish packed with healthy fats, protein, B vitamins, potassium and selenium.

It's one of the best sources of omega-3 fatty acids, which are known for a variety of health benefits, such as reducing inflammation ().

Including salmon in your diet may also lower your risk of heart disease and diabetes and help you maintain a healthy weight ().

A potential drawback of eating salmon and other types of seafood is their possible contamination with heavy metals and other environmental pollutants.

You can avoid potential negative effects by limiting your consumption of fish to two to three servings per week ( 41).

Summary
Salmon is a good source of many nutrients, especially omega-3 fatty acids. Limit your consumption of salmon to avoid potential negative effects from contaminants common in fish and seafood.

Avocado is a highly nutritious fruit, though it's often treated more like a vegetable in culinary applications.

It's rich in many nutrients, including fiber, vitamins, minerals and healthy fats ().

Similar to olive oil, avocado is high in monounsaturated fats (MUFAs). Oleic acid is the most predominant MUFA in avocado, which is linked to reduced inflammation in the body ().

Summary
Avocados are nutrient-rich, high-fiber fruits that may play a role in reducing inflammation and chronic diseases.

The sweet potato is a root vegetable loaded with many nutrients, including potassium, fiber and vitamins A and C.

They're also a good source of carotenoids, a type of antioxidant that may reduce your risk of certain types of cancer ().

Despite their sweet flavor, sweet potatoes don't increase blood sugar as much as you might expect. Interestingly, they may actually improve blood sugar control in those with type 2 diabetes ().

Summary
Sweet potatoes are a highly nutritious food loaded with carotenoids, which have strong antioxidant properties. They may also be beneficial for blood sugar control.

Some of the most common varieties of edible mushrooms are button, portobello, shiitake, crimini and oyster mushrooms.

Though nutrient content varies depending on the type, mushrooms contain vitamin A, potassium, fiber, and several antioxidants not present in most other foods ().

Interestingly, eating more mushrooms is associated with greater consumption of vegetables in general, contributing to an overall more nutritious diet ().

Another super feature of mushrooms is that agricultural waste products are used to grow them. This makes mushrooms a sustainable component of a healthy food system ().

Summary
Mushrooms are full of nutrients and may reduce your risk of certain diseases. Additionally, mushrooms are a sustainable food choice.

Seaweed is a term used to describe certain nutrient-rich sea vegetables. It's most commonly consumed in Asian cuisine but is gaining popularity in other parts of the world due to its nutritional value.

Seaweed packs multiple nutrients, including vitamin K, folate, iodine and fiber.

These ocean vegetables are a source of unique bioactive compounds - not typically present in land-vegetables - which may have antioxidant effects.

Some of these compounds may also reduce your risk of cancer, heart disease, obesity and diabetes ().

Summary
Seaweed is a group of highly nutritious sea vegetables that may play a role in protecting against certain chronic diseases.

Achieving optimal health through food and nutrition is about more than focusing on one or two of the latest food trends.

Instead, good health is best supported by eating a variety of nutritious foods every day.

Including some, or all, of the foods on this list as part of a balanced diet can benefit your overall health and may prevent certain chronic diseases.

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16 Superfoods That Are Worthy of the Title

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Nutritionally speaking, there is no such thing as a superfood. The term was coined for marketing purposes to influence food trends and sell products. The food industry bestows the superfood label on nutrient-rich foods with a supposed capacity to positively affect health.

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Early in your lifting career, it's essential to create the habits that will let you train for a lifetime.

Written by Brad Borland

Being a teenager is tough. Parents forget how stressful the teen years can be, with social pressures, hectic schedules, and ever-increasing standards to live up to. Sometimes, it doesn't leave a lot of room to just have fun. Add in a desire to add muscle to an otherwise frail frame, and you'll have a big mountain to climb.

That climb, however, isn't impossible. I was once a skinny teen that grew up with an introverted disposition, but a desire to better myself. I started trying to build muscle at 14 years old and 128lb on a good day, and at over six feet tall, I was a walking rail. Yes, I was quite a sight.

I want to share a few things I learned along the way how a skinny teen gained quality, drug-free muscle, along with some of the mistakes I would fix today. If you follow them, one day in the very near future, you'll build a physique you can be proud of through hard work, discipline, and good old-fashioned sweat.

Step 1: Don't Eat Like an Idiot

It seems like common sense to say that eating habits have a lot to do with your success, but as a teen, I didn't have a lot of common sense. I simply ate a little, trained a lot, and possessed a ton of patience.

These days, diets are the first subject of conversation. My problem was that I just didn't eat enough good food. I ate decently, but not with enough frequency, quality, or quantity. I would often skip breakfast, have a decent-sized lunch, and then a huge dinner. Not the best approach. I then started drinking homemade calorie-laden protein shakes, but looking back, I would have opted for real food instead. Point being, I was lazy, and would rather sip than chew. I eventually found the direct connection between eating correctly and progress in the gym.

A simple rule of thumb is to have three square meals planned for the day, along with two smaller snacks that can bookend your training (pre- and post-training). As a teen, it can get confusing and frustrating to get caught up in the weeds and track every calorie. Just eat quality, nutrient-dense foods such as meats, fish, turkey, eggs, milk, chicken, cheeses, rice, pasta, potatoes, oats, fruits, vegetables, and plenty of water. Try not to think too much into it. Eat a sensible, balanced diet and monitor your weight. If you're not gaining weight on a monthly basis, up your calories a bit, and if you're gaining too much fat, cut back a little.

A sample daily menu could look as simple as this. It's nothing fancy, but it will give you a solid starting point to adjust later:

Breakfast: One bowl of oatmeal or healthy whole grain cereal with milk, banana, and a glass of milk.

Lunch: One or two turkey sandwiches on wheat bread, piece of fruit or granola bar.

Afternoon: One bowl of oatmeal or whole grain cereal, or a sandwich with natural peanut butter, and a glass of milk.

Post-workout: Protein shake.

Dinner: Chicken, beef, or fish with pasta, rice, or potatoes and green vegetables.

Step 2: Train With Intention

Training can't take a backseat to your diet. People mistakenly view training as a go-through-the-motions activity, and pay little attention to its power and effectiveness. When I was a teen, I not only thought the exact opposite of that notion, I took it to extremes. I loved training. Two and sometimes three-hour-long sessions were common, six days per week. I was a high-volume trainer, and fell in love with the pump of blood into my muscles. I knew nothing of regulating load, volume, fatigue, or proper recovery. All I knew was that I loved to train.

Of course, nothing teaches us lessons better than experience combined with time. Training volume, loads, frequency, and recovery all need to be considered to get the most from your training. But here's the caveat: don't overthink things. Overanalyzing every excruciating detail will only leave you frustrated and never completely comfortable. You'll always have uneasiness about your training that'll leave you antsy that there's something better out there you could be doing. You'll lack the confidence required to make your current program successful.

Gaining muscle isn't rocket science. All you need is a logical, sane approach when designing a program. No special bells and whistles required, just basic, multi-joint exercises combined with a progression mindset. As with most things in life, moderation usually prevails, and that goes for your training as well.

There are countless useful programs out there, but heed a few hard and fast rules before pressing start:

Choose two or three exercises per body part, with most from the multi-joint category.

Perform three to four sets of 6-12 reps each.

Use proper form.

Rest between one to two minutes between sets.

Use a moderate tempo: two seconds up and two seconds on the decent.

Step 3: Tame the Ego

As a young and upcoming lifter, you will have to learn to control your own ego. You walk into any gym and see bigger, stronger bodies all around; seasoned lifters who seem lightyears ahead of where you are currently. I was no different. It's an instinctual impulse to want to find our place in a group, and I wanted to be a part of the bigger and stronger club. But looking back, I remember my training partners suggesting I lighten up my loads and work on form. In hindsight, their advice saved me from a lot of problems.

From the start, you must focus on form, function and trying your best to feel movements, rather than just lift objects from point A to point B. You will still get results, but you'll also get better function, less muscle pulls and pain, and better long-term gains.

Leave your ego at the door. If your goal is to gain muscle, increase strength, and create a body to be proud of, you will have to push yourself beyond your comfort zone, but not at the expense of risking injury, shortchanging your form, and limiting your range of motion. Just enter the gym, focus on what you have to do, and leave all that show-off B.S. to the other guys.

Step 4: Supplement Sparingly

Supplements can be wonderful additions to any physical endeavor, but too much emphasis can start to slow your progress and eventually leave you with an empty wallet. When I was growing up in the lifting game, supplements weren't yet quite the industry they have grown into today. They were still new, mysterious, and something my friends never emphasized. We never "drank the Kool-Aid," and instead relied on hard, dedicated training, and eventually consistent nutrition.

If you do find yourself wrapped up in the world of supplements, there's a few things to consider to make it worth your while.

Do your research: If a supplement company promises outlandish, hard-to-believe results, then it's probably too good to be true. There are only a few clinically-proven supplements on the market worth the cost, so proceed with caution.

Eat right first: Before considering any supplement, make sure your eating plan is sound. It's no good to load up on a ton of supplements coupled with a subpar diet. Get your real, solid food plan in place first, stay consistent for a significant amount of time, and then look into supplementation only when you feel the need to do so.

One at a time: Avoid the trap of taking a laundry list of supplements from the outset. Take a logical approach, and experiment with only one at a time. Why? If you scarf down a number of different powders, pills, and potions at once, how will you know which worked and which are worthless? Try one supplement for a month or so, evaluate its effect on you, and then either strike it from your list or continue its use.

Step 5: Recover as Hard as You Train

One of the more common mistakes I see many teenage lifters make is the lack of consistency in how they sleep and recover. As with diet, one or two days of adequate rest per week just won't cut it. Proper rest and recovery should be viewed as a daily, weekly, and monthly practice, not something that can be made up on the weekends. Shoot for 7-9 hours of quality rest per night. To help make sure that happens, shut down your electronic devices an hour or two before bed. Recovery is really the hidden secret to progress.

This shouldn't be a green light for you to be lazy. Even on rest days, it will benefit you to stay active in extracurricular activity or other recreational endeavors. Sitting on the couch binge-watching your favorite shows isn't exactly optimal for the purposes of growing muscle.

Step 6: Get Nerdy

I have always considered myself a student of the iron game. I'm at the point in my life now that I am able to pass on my knowledge to others, but I know and appreciate the fact that I will always be learning and will never know it all. Always seek knowledge, especially when that little voice chimes in about something someone said that doesn't seem right or might not be true at all. The world of training and nutrition is ever-changing, and you will only benefit from keeping up with it.

One word of caution: beware of information overload. Don't fall into the trap of analysis paralysis; the act of researching so much that you become frozen with too much information and never act on anything. Even though you should always be reading, listening, and digging, you should also establish a basic set of principles to follow. Lift progressively with mostly compound movements, eat a balanced, nutritious diet, and get plenty of rest.

Step 7: Keep It Fun

If the process is no longer fun, find something else to do. You shouldn't feel like going to the gym is a job. Yes, there will be days where you feel like you're dragging yourself through those doors and need a shot of adrenaline just to warm up, but if those days outnumber the great days, then you need to look at your rest and recovery habits, adjust your volume and intensity, or re-evaluate your motivation. It's not worth the time, effort and dedication if you dread the process. Don't be a prisoner to the gym.

Don't quit, either. There's always a way to adjust your training in such a way to meet both what you need to do and what you enjoy doing.

Your teen years should be fun, educational and enlightening. Try not to overthink this whole gaining strength and muscle thing. Adopt a few sound principles of quality training and good nutrition, consistently work hard, and have a blast doing it. The power is in your hands; do it the right way, and you'll develop habits to last a lifetime.

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The Teenager's Guide to Building Muscle - Breaking Muscle

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Being a teenager is tough. Parents forget how stressful the teen years can be, with social pressures, hectic schedules, and ever-increasing standards to live up to. Sometimes, it doesn't leave a lot of room to just have fun. Add in a desire to add muscle to an otherwise frail frame, and you'll have a big mountain to climb....

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If there's one person who has heart health in mind when they eat, it's a cardiologist. After all, cardiologists see the effects of food on our hearts-day in and day out.

"Nutrition is the foundation upon which our health is built," says Kerrilynn Hennessey, MD, a cardiologist at Dartmouth-Hitchcock Medical Center in Lebanon, New Hampshire. "It's an important determinant of our risk for heart attack and stroke as well as living longer."

For optimal heart health, Dr. Hennessey says her goal is to maintain normal blood pressure, cholesterol, blood glucose levels, and body weight-which is why she follows a mostly plant-based diet. A diet that's rich in fresh plant foods can help lower your sodium intake to less than about two grams daily, which has been shown to reduce blood pressure. Plant foods also help optimize your cholesterol levels to reduce your risk of heart disease, she adds.

Hennessey points to another benefit of plants: They're high in fiber, which has loads of health benefits for your heart and body. Insoluble fiber (found in foods like vegetables and whole grains) helps control appetite and weight; lowers your risk of diabetes, heart disease, and some types of cancer; and prevents constipation. Soluble fiber (found in oats, nuts, seeds, beans, lentils, and peas) may help lower total cholesterol, blood pressure, and inflammation.

On the flip side, fried food (which is high in saturated and trans fats), processed meats, and foods with lots of added sugar (like soda) substantially increase the risk of stroke and heart disease when consumed regularly, she notes. Rather than micro-managing her diet, she focuses on minimizing these foods along with butter and margarine.

But how does she put all of that knowledge into practice? Keep reading to find out her go-to foods and snag some heart-healthy meal ideas straight from her own standard rotation. If it's good enough for a cardiologist, it's good enough for us.

A cardiologist's favorite heart-healthy foods to inspire your meal ideas

Dr. Hennessey says studies have consistently shown that a Mediterranean diet (which involves lots of fruits, nuts, vegetables, legumes, fish, lean animal protein, and whole grains) is associated with a lower risk of death than the standard American diet (which typically involves a lot of red meat and processed foods). That's why it's the type of diet recommended by the American Heart Association for optimal heart health-and it's the diet Dr. Hennessey "loosely" follows.
Here's more intel about the Mediterranean diet straight from a top RD:
"I've realized over time that having a diet plan helps to streamline grocery shopping, makes it easier to eat healthy choices with a busy schedule, and reduces food waste," says Dr. Hennessey. "My husband and I have a list of staple fruits and vegetables that we enjoy, know how to prepare, and are able to consume in a week. I eat avocado and nuts on a near-daily basis...and I enjoy a serving of broiled salmon weekly."

Staples in Dr. Hennessey's kitchen include olive oil and legumes. Her favorite foods include Brussel sprouts, snap peas, broccoli, spinach, arugula, peppers, cherry tomatoes, zucchini, cucumber, hummus, bananas, raspberries, strawberries, clementine, black beans, chickpeas, onions, sweet potatoes, whole unsalted almonds or cashews, nut butter, quinoa, and brown and white rice.

While Dr. Hennessey tries to be primarily plant-based, she does eat lean meat like ground turkey, chicken breast, and salmon. It's something she balances carefully, pointing to a 2018 observational study that linked higher intake of animal protein but not vegetable protein to heart failure as evidence that cutting back on meat is a reasonable goal for heart health. "Having grown up eating meat for dinner, moderating our protein intake is one of my dietary challenges," she says.

To keep portions reasonable, Dr. Hennessey always fills half of her plate with vegetables. She limits red meat in particular, since lots of research links it to cardiovascular disease, and picks lean cuts that are grass-fed or locally-sourced. And she aims to eat a fully plant-based diet at least once per week, substituting meat for a plant-based protein like black beans or chickpeas.

Heart-healthy meal ideas based on a cardiologist's diet

We're all busy all of the time-and being tired and hungry can make it harder to eat well. Dr. Hennessey says eating healthy is easier when she's prepared and hydrated, so she tries to make meals as easy as possible and focus on all the foods she can eat-specifically vegetables, fruits, nuts, and lean protein. "If a food falls in one of those categories, I know it's healthy," says Dr. Hennessey. Here's a typical food day for her.

Breakfast: Coffee, fruit, and nuts

In the morning, Dr. Hennessey drinks a full bottle of water on her drive to work and has coffee with non-dairy milk or cream when she arrives. If she eats breakfast, it typically consists of a piece of fruit, like a banana, and some unsalted almonds or cashews. "Nuts have healthy fats and keep me full through the morning," she says. Meanwhile, she says bananas are portable and provide potassium (which has been linked to a lower risk of high blood pressure and blood glucose control).

Lunch: Spinach salad or leftovers

For lunch, Dr. Hennessey usually has heated leftovers from the night before or a salad with spinach and a lean protein (such as tuna, chicken, or hard-boiled eggs). If she's really busy, she'll munch on healthy snack foods that keep her going, like unsalted nuts, unsalted nut butter, portion-packed hummus, guacamole, cheese with crackers or vegetables, and fresh fruit. "I don't generally choose a low-fat cheese, because fat helps make you full longer and many products add salt or sugar to make up for lost flavor when reducing the fat," she says.

Dinner: Healthy protein bowl

At night, Dr. Hennessey and her husband prepare a weeknight rotation of "bowls" that include vegetables and either lean meat, fish, or legumes, which they pair with small roasted potatoes, sweet potatoes, or home-cooked rice. "The consistency of our meals works for us and keeps us on track," she says.

Dessert and snacks: Cheese

When Dr. Hennessey does have desserts or other foods that aren't as clearly beneficial for heart health, she tries to cut down on the portion size. "I have a sweet tooth and I love cheese," says Dr. Hennessey, and she eats those foods every so often, in moderation. Exactly how often you should eat those types of food, she adds, depends on your health goals. "Someone who wants to lower their blood pressure or sugars may not want to have pizza every week, but having a slice of pizza every now and then [is likely] okay," she says.

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'I'm a Cardiologist, and This Is What I Eat Every Day for Breakfast, Lunch, and Dinner'

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If there's one person who has heart health in mind when they eat, it's a cardiologist. After all, cardiologists see the effects of food on our hearts-day in and day out. "Nutrition is the foundation upon which our health is built," says Kerrilynn Hennessey, MD, a cardiologist at Dartmouth-Hitchcock Medical Center in Lebanon, New Hampshire.

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Feeding your body certain foods may help keep your immune system strong.

If you're looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system boosters.

An important note

No supplement will cure or prevent disease.

With the 2019 coronavirus COVID-19 pandemic, it's especially important to understand that no supplement, diet, or other lifestyle modification other than physical distancing, also known as social distancing, and proper hygiene practices can protect you from COVID-19.

Currently, no research supports the use of any supplement to protect against COVID-19 specifically.

Most people turn straight to vitamin C after they've caught a cold. That's because it helps build up your immune system.

Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.

Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to add a squeeze of this vitamin to any meal.

Popular citrus fruits include:

Because your body doesn't produce or store it, you need daily vitamin C for continued health. The recommended daily amount for most adults is:

If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.

Also keep in mind that while vitamin C might help you recover from a cold quicker, there's no evidence yet that it's effective against the new coronavirus, SARS-CoV-2.

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C () as a Florida orange (). They're also a rich source of beta carotene.

Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.

The key to keeping its power intact is to cook it as little as possible - or better yet, not at all. has shown that steaming is the best way to keep more nutrients in the food.

Garlic is found in almost every cuisine in the world. It adds a little zing to food and it's a must-have for your health.

Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and there's weak evidence that it helps lower blood pressure.

Garlic's immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger may help with nausea as well.

While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin.

Ginger may also decrease chronic pain and might even possess cholesterol-lowering properties.

Spinach made our list not just because it's rich in vitamin C - it's also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.

Similar to broccoli, spinach is healthiest when it's cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient. Check out some spinach recipes here.

Look for yogurts that have the phrase "live and active cultures" printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.

Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body's natural defenses against diseases.

Clinical trials are even in the works to study its possible effects on COVID-19.

When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.

It's a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.

Adults only need about 15 mg of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds, provides around 100 percent of the recommended daily amount.

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E.

Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.

Sunflower seeds are also incredibly high in selenium. Just 1 ounce contains nearly half the selenium that the average adult needs daily. A variety of studies, mostly performed on animals, have looked at its potential to combat viral infections such as swine flu (H1N1).

You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.

shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster (based on findings from animal studies) and an antiviral. More research is needed.

Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.

In studies, EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.

Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells.

Papaya is another fruit loaded with vitamin C. You can find the daily recommended amount of vitamin C in a single medium fruit. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.

Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.

Vitamin C boosts the white blood cells to fight infection, while kiwi's other nutrients keep the rest of your body functioning properly.

When you're sick and you reach for chicken soup, it's more than just the placebo effect that makes you feel better. The soup may help lower inflammation, which could improve symptoms of a cold.

Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B-6.

Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It's also vital to the formation of new and healthy red blood cells.

Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

Shellfish isn't what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc.

Zinc doesn't get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.

Varieties of shellfish that are high in zinc include:

Keep in mind that you don't want to have more than the daily recommended amount of zinc in your diet:

11 mg for adult men

8 mg for most adult women

Too much zinc can actually inhibit immune system function.

Variety is the key to proper nutrition. Eating just one of these foods won't be enough to help fight off the flu or other infections, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don't get too much of a single vitamin and too little of others.

Eating right is a great start, and there are other things you can do to protect you and your family from the flu, cold, and other illnesses.

Start with these flu prevention basics and then read these 7 tips for flu-proofing your home. Perhaps most importantly, get your annual flu vaccine to protect yourself and others.

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What to Eat and Drink to Boost Your Immune System

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Feeding your body certain foods may help keep your immune system strong. If you're looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system boosters.

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SOURCES:

Tanya Remer Altmann, MD, FAAP, spokeswoman, American Academy of Pediatrics; editor-in-chief, American Academy of Pediatrics parenting book, The Wonder Years, Bantam, 2007.

Drew Ramsey, MD, assistant clinical professor of psychiatry, Columbia University College of Physicians & Surgeons; co-author, The Happiness Diet, Rodale, 2012, and Fifty Shades of Kale, HarperWave, 2013.

Laura Lagano, MS, RD, CDN, integrative clinical nutritionist,Laura Lagano Nutrition LLC, New York/New Jersey.

Bonnie Taub-Dix, MA, RD, CDN, BTD Nutrition Consultants, LLC, New York; author, Read It Before You Eat It, Plume, 2010.

Beth Satz, MPH, RD, Los Angeles.

University of California Berkeley Guide to Dietary Supplements.

Sabbagh, M. MacMillan, B. The Alzheimer's Prevention Cookbook: 100 Recipes to Boost Brain Health, Ten Speed Press, 2012.

Schaffer, S. Genes & Nutrition, published online, April 2012.

Armstrong, L. TheJournal of Nutrition, published online Dec. 21, 2011.

Zick, S. BMC Complementary Alternative Medicine, published online, Sept 22, 2011.

Peterson, D. Journal of Alzheimer's Disease, published online 2009.

Nurk, E. The Journal of Nutrition, published online Dec. 3, 2008.

Francis, S. Journal of Cardiovascular Pharmacology, published online, 2006.

Environmental Working Group: "2013 Shopper's Guide to Pesticides in Produce."

Cornell Chronicle: "An Apple a Day Could Help Protect Against Brain-Cell Damage That Triggers Alzheimer's."

UCLA Magazine: "Food Is Like a Pharmaceutical Compound That Affects the Brain."

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7 Foods for Children's Brain Development

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SOURCES: Tanya Remer Altmann, MD, FAAP, spokeswoman, American Academy of Pediatrics; editor-in-chief, American Academy of Pediatrics parenting book, The Wonder Years, Bantam, 2007. Drew Ramsey, MD, assistant clinical professor of psychiatry, Columbia University College of Physicians & Surgeons; co-author, The Happiness Diet, Rodale, 2012, and Fifty Shades of Kale, HarperWave, 2013.

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Eating healthy food is important at any age, but it's especially important for teenagers.

As your body is still growing, it's vital that you eat enough good quality food and the right kinds to meet your energy and nutrition needs.

Being a teenager can be fun, but it can also be difficult as your body shape changes. These physical changes can be hard to deal with if they aren't what you are expecting. There can be pressure from friends to be or look a certain way, and this might affect the foods you eat. It's not a good time to crash diet, as you won't get enough nutrients, and you may not reach your full potential. Following a sensible, well-balanced diet is a much better option, both for now and in the long term.

As a teenager, you'll start to become more independent and make your own food choices. You'll hang out with your friends or get a part-time job so you can buy the things you like. Because you are still growing, you need to take extra care to get enough of some important vitamins and minerals to feel good and be healthy.

Eating three regular meals a day with some snacks will help you meet your nutrition needs. Skipping meals means you will miss out on vitamins, minerals and carbohydrates, which can leave you lacking energy or finding it hard to concentrate. Here is a guide to help you understand the value of what you eat.

1. Breads, grains and cereals are carbohydrates that provide energy for your brain and muscles. They're also an excellent source of fibre and B vitamins. Without enough carbohydrates you may feel tired and run down. Try to include some carbohydrates at each mealtime.

2. Fruit and vegetables have lots of vitamins and minerals which help boost your immune system and keep you from getting sick. They're also very important for healthy skin and eyes. It's recommended you eat two serves of fruit and five serves of vegetables a day.

3. Meat, chicken, fish, eggs, nuts and legumes (e.g. beans and lentils) are good sources of iron and protein. Iron is needed to make red blood cells, which carry oxygen around your body. During your teenage years, you'll start to menstruate, or get your period, and this leads to loss of iron. If you don't get enough iron, you can develop anaemia, a condition that can make you feel tired and light-headed and short of breath. Protein is needed for growth and to keep your muscles healthy. Not eating enough protein when you are still growing, or going through puberty, can lead to delayed or stunted height and weight. Not enough protein is common when you go on strict diets. Include meat, chicken, fish or eggs in your diet at least twice a day. Fish is important for your brain, eyes and skin. Try to eat fish 2 to 3 times a week.

If you are vegetarian or vegan and do not eat meat, there are other ways to meet your iron needs, for example, with foods like baked beans, pulses, lentils, nuts and seeds.

4. Dairy foods like milk, cheese and yoghurt help to build bones and teeth and keep your heart, muscles and nerves working properly. You'll need three and a half serves of dairy food a day to meet your needs.

5. Eating too much fat and oil can result in you putting on weight. Try to use oils in small amounts for cooking or salad dressings. Other high-fat foods like chocolate, chips, cakes and fried foods can increase your weight without giving your body many nutrients.

6. Fluids are also an important part of your diet. Drink water to keep hydrated, so you won't feel so tired or thirsty. It can also help to prevent constipation.

It is better not to drink flavoured waters or sports drinks because they can lead to more weight gain.

Following is a sample meal plan for 12 to 18 year old girls:

After-school snack or
afternoon tea

¼ cup hommus dip and 3 crispbreads and
40g dried fruit and nuts

Supper (if hungry)
1 -2 slices fruit bread with ricotta and
1 glass milk

Why should I eat breakfast?

Breakfast is the most important meal of the day. It can help with memory and concentration at school, and give you energy to study and play. Regular breakfast eaters tend to have a healthier weight than those who skip breakfast.

Look for breakfast cereals that are high fibre and low fat and with not too much added sugar or salt. Here are some healthy breakfast options:

porridge with honey and cinnamon

muesli with yoghurt

fresh fruit and yoghurt

higher-fibre cereals like Weet-Bix, Vita Brits, Mini-Wheats, Just Right, Fibre Plus, Sustain or similar

multigrain toast with a boiled or poached egg

baked beans on toast

raisin toast

pita bread with olives and feta

melted cheese and vegemite on toast or an English muffin

crumpets with jam

banana milkshake or fruit smoothie

pancakes with yoghurt and fruit.

What's a healthy school lunch?

If you don't look forward to your school lunch, then change what you are preparing. School lunches don't have to be boring. Does your mum or dad usually make your school lunch? If you don't like what they make for you, talk to them about what you would like instead. Tell them what sandwich fillings you like, or what your favourite healthy snacks are.

Here are some suggestions:

Chicken, grated carrot, cucumber and cream cheese pita bread

Turkey, cheese and salad on multigrain bread with cranberry sauce

Vegetable and lentil soup in a thermos with a bread roll

Smoked salmon, salad and cream cheese bagel

Leftover pasta with lots of cooked vegetables

Quiche and salad

Cheese and salad sandwich

Boiled egg and salad on multigrain with a smear of mayonnaise

Ham, cheese and spinach wrap

Cold cooked cheese, salad and lean meat quesadillas

Chicken with avocado and salad in a grainy bread roll

Beef, tomato and lettuce sandwich with tomato chutney or salsa

Eating for study

When at school or studying, your brain needs extra energy. Eating healthy foods is also linked to better concentration. Here are some tips for eating healthier when studying and during exams.

Eat small frequent meals.

Easy and convenient nutritious meals include: frozen dinners, tinned soups, peanut-butter sandwiches, breakfast cereal, cheese sandwiches, tuna or chicken and salad sandwiches, baked beans or eggs on toast.

Snack foods like chips and lollies can cause you to feel grumpy, irritable and low in energy. That's not what you want while you are studying. Try healthier snacks such as yoghurt, nuts, dried fruit, fresh fruit, plain popcorn or vegie sticks with dip.

People use caffeine for a 'pick me up' to feel more awake or alert. Too much caffeine from coffee, tea, cola and energy drinks can disrupt your sleeping patterns, send your heart racing, make it difficult to focus and/or cause nervousness in some people. Try sticking to one or two cups of coffee or tea a day, or try decaffeinated coffee or herbal teas as an alternative. Enjoy cola or energy drinks only occasionally as they have too much sugar and little nutritional benefit.

Drink plenty of water. When you are dehydrated you can feel tired.

Eat only when you are hungry. Be aware of your hunger signals, like stomach pangs, grumbling guts, dry mouth etc. If you need a study break and do not have hunger pangs, have a drink of water or go for a walk.

Regular exercise helps to improve your blood circulation, which keeps oxygen and nutrients flowing to your body and brain helping you to concentrate.

Eating for sport and play

Eating good foods before exercise can boost stamina and endurance. The following foods will help:

breakfast cereal with milk and fruit

dried fruit and nuts

yoghurt and fruit

English muffin with peanut butter and honey

banana and peanut-butter sandwich

fresh fruit smoothie with milk and/or yoghurt

low-fat muesli bar

small muffins made with oats or wholemeal flour and fruit or vegetables

low-fat custard and fruit

raisin toast and cream cheese

sushi handrolls

fruit scone

trail mix with dried fruit, nuts, seeds and some choc chips.

Achieving a healthy weight

It is easy to grab biscuits, potato chips, cakes, sausage rolls, pies, doughnuts or chocolate bars when you're hungry, but regularly choosing those foods will make it easier to put on excess weight. Enjoy these kinds of convenience foods, takeaway and fried foods occasionally only.

Other things to avoidr are drinks with lots of sugar, for example, fruit juice, cordial, soft drinks and energy drinks.

* Note: 1 teaspoon = 5g sugar

Here are some healthier alternatives to your usual snack foods.

Chocolate bar 50 g

Low-fat chocolate milk drink 250 ml

Large coffee

Small coffee

Ice-cream

Low-fat frozen yoghurt or sorbet

High-sugar breakfast cereal

High-fibre cereal e.g. untoasted muesli

Large soft drink

Small soft drink, diet soft drink or water with lemon or lime

Chicken schnitzel

BBQ or roast chicken

Burger meal deal

Burger and water or small soft drink/diet drink

Fried egg and bacon sandwich

Poached egg and ham in an English muffin

Eating disorders

People with an eating disorder experience extreme disturbances in their eating behaviour and related thoughts and feelings. They have an overwhelming drive to be thin and a morbid fear of gaining weight and losing control over their eating. Eating disorders can cause serious physical and psychological problems. They are not a lifestyle choice.

Eating disorders can be effectively treated and the earlier the treatment the better the recovery. Families and friends often need support and assistance too, and are involved in the treatment process.

A physical health check is essential to rule out possible medical complications that can arise from the condition. It is also very important to have the right information about your diet and about healthy eating, as there is plenty of wrong or misunderstood information about food and nutrition out there.

Talking with a professional counsellor is necessary to help change your thoughts, feelings and behaviours related to the eating disorder, and to help deal with the stressful things that might be happening in your life, like relationship problems, school issues and other things.

If you have complications like severe depression or anxiety, medications may be useful.

Preventing acne

No single food causes acne, but what you eat may influence acne. For some teenagers, foods like chocolate or greasy takeaways can have an effect on their skin. As a general rule to prevent acne, try to eat fewer processed foods, and eat and drink healthily.

Disclaimer

The Women's does not accept any liability to any person for the information or advice (or use of such information or advice) which is provided on the Website or incorporated into it by reference. The Women's provide this information on the understanding that all persons accessing it take responsibility for assessing its relevance and accuracy. Women are encouraged to discuss their health needs with a health practitioner. If you have concerns about your health, you should seek advice from your health care provider or if you require urgent care you should go to the nearest Emergency Dept.

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Eating healthy food is important at any age, but it's especially important for teenagers. As your body is still growing, it's vital that you eat enough good quality food and the right kinds to meet your energy and nutrition needs.