Active Cookbook: 8 Foods and Recipes That Fight the Flu
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Blueberries are powerful antioxidants and a good source of vitamin C and dietary fiber. Add berries to your morning cereal or oatmeal, throw them in yogurt or on salads, or blend them into this smoothie (which just happens to taste a lot like pie).
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This leafy green is an excellent source of vitamin A and C and a good source of calcium and potassium. Try steaming kale like you would spinach or using it raw in a salad.
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Quinoa is high in iron and vitamin B6. It's a complete protein, which means it contains a good balance of all nine essential amino acids. Quinoa can be used to replace rice or pasta in many recipes. This quinoa recipe boasts the flavors you'd typically find in a classic Italian pasta dish.
Red Bell Peppers
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Red peppers are high in vitamin C, and also provide fiber and antioxidants. Slice them up and add them to your sandwich. Throw them in a salad. Add them to soups and stews. Use them in dips, such as hummus. Or add them to this red quinoa pilaf.
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Salmon is high in omega 3 fatty acids and protein. You can also get small doses of vitamin D and zinc from this fatty fish. Bake or grill salmon, and add it to a rice bowl.
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Sweet potatoes are high in vitamins A and C, as well as a good source of potassium and dietary fiber. Try mashing sweet potatoes, like you would other potatoes, or make your own sweet potato fries by slicing up the sweet potato and lightly coating with some olive oil before baking in the oven. Or, use your sweet potato as a "bowl" and stuff it with lean turkey and veggies.
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Walnuts are high in omega-3 fatty acids and have anti-inflammatory properties. They contain healthy monounsaturated and polyunsaturated fats. Fats help our bodies absorb fat-soluble vitamins (A, D, E and K). Add walnuts to oatmeal, use them for a salad topping, or mix them into pancakes.
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Yogurt provides calcium and protein. More protein can be found in Greek yogurt. Read your labels and choose a yogurt that is vitamin D-fortified and contains probiotics such as Lactobacillus and Bifidobacterium to get the most benefits. Yogurt is a great snack choice. Add fresh fruit like raspberries or blueberries, or blend it into a smoothie.