Stealth Health: Sneaking Immune-Boosting Foods into Your Diet

While there is no truth to the adage, "Starve a fever, feed a cold," research proves that what you eat can either boost or impair your immunity and help -- or hasten -- your recovery from an illness. This is why, as we enter cold and flu season, many of us are wondering how to get the proper nutrients. The answer may be as simple as adding some stealth health maneuvers to your repertoire -- sneaking nutrient-packed foods into your diet so that every bite counts, instead of having to count every bite.

Immune-Booster #1: Vitamin C
Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Some of the best sources of vitamin C are oranges, grapefruit, red peppers, mangoes, kiwi, broccoli, and tomatoes. According to Missy Chase Lapine, author of the New York Times bestselling book, The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids' Favorite Meals, it's easy to entice even picky eaters to get dose of vitamin C with her Immune Booster Sorbet. "Most kids (and adults) lose their appetite when they get a cold or the flu, so this cold, sweet, smooth fruit sorbet will go down easy," Chase Lapine explains. "The sorbet is high in vitamin C which may help ward off or shorten the duration of everyday illness, and it can be made in minutes with a food processor or blender."

The Sneaky Chef Immune-Booster Sorbet, www.thesneakychef.com
Makes 2 servings

1 ½ cups frozen strawberries, blueberries, or cherries (without syrup or added sweeteners)

1/2 cup store-bought pomegranate and/or blueberry juice

1 teaspoon fresh squeezed lemon juice

2 teaspoons sugar or honey, optional

Put all ingredients in a food processor and puree on high. Hold on tight, the first few seconds are a bit rough until the mixture smoothes out.

Immune Booster #2: Zinc
Good food sources of zinc include wheat germ, pumpkin seeds, low-fat yogurt, green peas, and shrimp. Since not all of these are "kid-friendly," Chase Lapine offers these five simple ways to slip zinc-rich foods into your family:

1. Serve "fortified" breakfast cereal, ideally those that are low-sugar.

2. Sprinkle wheat germ onto breakfast cereal, oatmeal, in smoothies, and even in meat sauces.

3. Add parmesan cheese to pasta dishes.

4. Snack on toasted pumpkin seeds.

5. Buy zinc-fortified lollipops (use in small amounts and only after a meal to avoid stomach upset).

Immune-Booster #3: Beta-Carotene
Beta-carotene helps to prevent infections, fight off disease, and makes cuts heal faster. Rich sources include leafy greens and orange-colored fruits and vegetables.

Immune Booster #4: Vitamin A
The top food sources of vitamin A include sweet potatoes, carrots, mangoes, spinach, cantaloupe, dried apricots, milk, egg yolks, and mozzarella cheese. While even picky eaters will usually go for pizza with mozzarella cheese, Chase Lapine suggests adding pureed or grated carrots and/or sweet potatoes to soups, tomato or pizza sauce; adding pureed or grated carrots to pancake and/or muffin mixes; or making a batch of baked sweet potato French fries.