Diet & slimming: Eat to beat winter blues: BODYWORKS

IT'S that time of the year again - with all the hacking and sniffling, your workplace starts to resemble a doctor's waiting room.

The best way to avoid getting a cold and the coughs and splutters that go with it is to give your immune system a boost. Here nutritionist PATRICK HOLFORD suggests you stock up on these vitamin- packed goodies to help ward off the bugs and keep you fighting fit this winter...NUTS & SEEDSTHESE are the best source of zinc you can get. Zinc helps the body produce white blood cells - which fight off foreign bacteria and viruses. The more zinc you have in your system, the greater your chance of getting rid of any infections quickly. There are lots of nuts and seeds to choose from, but make sure they are plain and unsalted.

DOSE: Handful of nuts, seeds or both (15mg).

PRESCRIBED: Daily.SELENIUM

THIS mineral is abundant in any foods beginning with "se" - seafood, seaweed and seeds, in particular sesame. Selenium helps your immune system fight off infection and lowers the risk of cancer. The best by far is seafood but brazil nuts are also a good source.

DOSE: One serving of fish (100mcg).

PRESCRIBED: Daily.VITAMIN C

BY increasing the production of white blood cells (fight infection), antibodies (get rid of bacteria) and interferon (forms a barrier so germs can't get in), vitamin C is top of the list for improving your immune system. It also lowers blood pressure, the risk of cardiovascular disease and firms the skin. Top fruit and veg include broccoli, peppers, oranges, strawberries, kiwis and papaya.

DOSE: 1000mg: five fruit and veg = 400mg so top up with supplements.

PRESCRIBED: Daily. Double if you have a cold.

BETA-CAROTENE

THIS is what makes carrots, melons, mangoes, apricots and butternut squash orange. Beta-carotene, which the body can convert to vitamin A, boosts your body's defences and stops viruses taking hold. Tomatoes and watermelons are also good sources.

DOSE: One carrot (8mg).

PRESCRIBED: Daily.GARLICTHIS superfood contains allicin, which is anti-viral, anti-fungal and anti-bacterial. It is a really important infection fighter and garlic eaters have a lower risk of cancer. Just make sure your partner eats it too!

DOSE: One clove

PRESCRIBED: Daily and double the dose if you've got a cold.

GERM WARFARE

EATING hot and spicy foods really does help when you've got a cold. Chillis, peppers, onions and garlic have ingredients called mucolytics that dissolve the thick mucus that builds up in the nose and throat.

You're more prone to respiratory infections if you smoke, as smoking destroys the defences that keep bacteria and infection out of the lungs.

Get lots of sleep. Sleep is when the body recovers from the day and gets to work on fixing things that are broken - let your body rest for at least six hours a night.

Here's an excuse to indulge - UK researchers have found that chocolate might help a persistent cough as it contains theobromine.

Copyright 2005 MGN LTD
Provided by ProQuest Information and Learning Company. All rights Reserved.