Immune-Boosting Foods May Add to Flu Defense
Nutritional deficiencies impede your ability to fight infection, expert cautions
 FRIDAY, Jan. 18 (HealthDay News) -- As U.S. health officials recommend flu shots and frequent hand washing for protection during this season's influenza outbreak, dietitians point to another significant defense weapon: healthy foods. Immune-boosting foods can improve your ability to ward off the flu and other health problems, according to the Academy of Nutrition and Dietetics. Even a small nutritional deficiency can affect the body's ability to stay healthy, said Heather Mangieri, a registered dietitian and academy spokesperson. "A strong immune system doesn't guarantee your body can fight off every flu bug, but it is a powerful defense," said Mangieri in an academy news release. "Good nutrition is essential to a strong immune response." Mangieri provided the following overview of foods that may boost the immune system: - Protein is an essential part of your body's defense system. Sources of protein include seafood, lean meat, poultry, eggs, beans and peas, soy products and unsalted nuts and seeds.
- Vitamin A helps prevent infections by keeping the skin and tissues in the mouth, stomach, lungs and intestines healthy. This nutrient, found in sweet potatoes, carrots, kale, spinach and red bell peppers, also helps the body regulate the immune system.
- Vitamin C triggers the production of immune-boosting antibodies. Oranges, grapefruit, strawberries and tangerines are among the foods rich in vitamin C.
- Vitamin E is an antioxidant that may provide a boost to the immune system. People who want to get more vitamin E in their diet should eat sunflower seeds, almonds, sunflower or safflower oil, hazelnuts, peanut butter or spinach.
- Some believe that zinc, a nutrient found in lean beef, wheat germ, crab, wheat bran, sunflower seeds, black-eyed peas, almonds, milk and tofu, may also improve functioning of the immune system.
If you're unsure about what foods to eat to boost your immune system, Mangieri said a registered dietitian can help. "A registered dietitian can help ensure you're getting the nutrients your body needs to function and protect itself," Mangieri explained. More information The U.S. Centers for Disease Control and Prevention provides more information on the seasonal flu. 
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Cut Back on Sugar to Lose Some Weight
Limiting intake seems to have small but significant effect on body weight, study says
 WEDNESDAY, Jan. 16 (HealthDay News) -- Cutting back on sugar intake can help adults lose weight and should be part of the strategy to fight the global obesity epidemic, a new study suggests. Although sugar intake is just one of the many causes for obesity, researchers in New Zealand found the effects of limiting sugar on body weight are significant. Their findings were published online Jan. 15 in the BMJ. "Free sugars" are sugars added to foods by manufacturers, consumers and cooks. They are also found in honey, syrup and fruit juices, the study authors explained in a journal news release. The World Health Organization recommends cutting the intake of these free sugars to less than 10 percent of total energy. After examining a total of 71 studies, including 30 trials where participants were randomly assigned to a sugar intake intervention or no intervention, Jim Mann, of the human nutrition department at the University of Otago, and colleagues in New Zealand found that cutting back on free sugars for up to eight months was associated with an average weight loss of 1.8 pounds. Meanwhile, increasing free sugar intake was linked to a weight gain of 1.7 pounds. The researchers acknowledged that the findings were limited by the fact that few of the studies they analyzed lasted longer than 10 weeks. They concluded, however, "when considering the rapid weight gain that occurs after an increased intake of sugars, it seems reasonable to conclude that advice relating to sugars intake is a relevant component of a strategy to reduce the high risk of overweight and obesity in most countries." Although the effects on children were less clear, the study authors noted that children with greater sugar intake were at greater risk for being overweight or obese. In response to the study's findings, U.S. experts said limiting the intake of drinks sweetened with sugar through taxes on sugary drinks, restrictions on ads directed toward children and limiting serving sizes "is a high priority." In an editorial accompanying the study, Walter Willett, a professor in the department of nutrition at Harvard School of Public Health in Boston, and a colleague pointed to the need for educational programs, improvements in menus at schools and worksites, as well as nutrition programs for people with low incomes. More information The American Heart Association has more about sugar and carbohydrates.
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