Immune System Boosters
A healthful, balanced
diet plays a vital role in staying well. Feeding your body certain foods may
help keep your immune system strong.If you are looking for ways to prevent
winter colds and the flu. The following foods may help to boost the immune
system :
1.Broccoli
It’s
full of other vitamins and minerals as well, such as vitamin K (which promotes healthy
bones and blood flow) and folate (which is linked to decrease rate of
cancer heart disease and other health
issues). Another healthy compound
offered up by broccoli: glutathione, the master antioxidant in the body. Broccoli is one of the healthiest
vegetables you can put on your table. The key to keeping its power intact
is to cook it as little as possible - or better yet, not at all.
5 Ways to Enjoy Broccoli
Not a fan of broccoli?
Some people love it, some hate it, but broccoli is such a nutritious vegetable,
it makes sense to find a way to eat more of it. Broccoli can be prepared in
ways that are so tasty, you'll crave it! Try the following broccoli dishes on
for size.
· creamy broccoli and cheese
soup
· broccoli casserole
· broccoli salad
· lemon braised broccoli
· roasted broccoli rabe
2. Acai Berry
Acai berry is a black-purple fruit
that is derived from the acai palm tree in Brazil, Trinidad, and certain parts
of South America. The fruit is high in anthocyanins. These flavonoid molecules
are very potent antioxidants. They combat oxidative stress in the body by
mopping up free radicals. Antioxidants are credited with boosting immunity and
lowering inflammation in the body. There's never been a better time to enjoy an
acai bowl!
Immune-Boosting Fruit
- · increasing prostate specific antigen
(PSA);
- · cardiovascular disease and metabolic syndrome;
- lower rectum cancer ;
- constipation, and
In
addition to all that vitamin A, broccoli packs a healthy punch of vitamin C
which can boost your immunity and fight free radical.
3.Garlic
Garlic is found in almost every cuisine in the world .
People have praised garlic for ages for its immune boosting properties. Garlic has antibacterial, antiviral, and anti-fungal properties. The bulbs are rich in antioxidants that quench free radicals that play a role in Alzheimer’s disease, heart disease, cancers, and other conditions. The antiviral properties may be helpful in reducing the severity of colds, flu or COVID-19 infections. In one study, people who took garlic supplements during cold season caught fewer colds than those who took placebo pills. If you do catch a cold, garlic can shorten the duration of it. If you do try garlic supplements, be mindful that the one you choose contains the active ingredients contained in real garlic.
Garlic and Cancer
Garlic boosts the portion of the immune system that is tasked with fighting vruses and cancer. Several studies have documented a link between garlic use and reduced rates of many different types of cancers. People who regularly consume lots of raw or cooked garlic have 30% to 35% fewer colorectal cancers than those who do not eat the allum. In one small study of people who had inoperable pancreatic, colorectal, or liver cancers, immune function was improved when participants took aged garlic extract for 6 months.
4.Ginger
Antioxidant
compounds in ginger root have potent anti-inflammatory and immune-boosting
properties. Normal metabolic processes in the body, infections, and toxins all
contribute to the production of free radicals resulting in oxidative stress.
Antioxidants in foods like ginger quench free radicals and help guard against arthritis, cancer, neurodegenerative disorders, and may other conditions. Grate
some fresh ginger and steep it in hot water to make tea. Fresh grated ginger
also makes a great addition to healthy stir fried veggies. Ginger has proven
antibacterial and antiviral properties.
.
5 Ways to Eat Ginger
What
can you do with ginger root? A lot! Here are a few ideas to add more ginger to
your menu.
- Add ginger to hot chocolate for
an unexpected kick.
- Grated ginger makes a lovely addition to carrot cake or spice
muffins.
- Make a ginger orange glaze to enjoy over salmon filets.
- Add ginger to marinades for meats.
- Enjoy honey ginger chicken wings.
.
5 spinach
Spinach gets top billing as a superfood thanks to its high content
of folate, vitamin A, vitamin C, fiber, magnesium, and iron. The nutrients in
spinach boost immune function and provide the body with necessary nutrients for
cell division and DNA repair. Reap maximum benefits from spinach by eating it
raw or lightly cooked to preserve nutrients.
Think Beyond Spinach Salad
Most people are familiar with spinach salad, but how else can you prepare spinach? Surprisingly, there are a lot of ways to enjoy this nutritious, leafy green veggie including
·
spinach-artichoke dip,
·
creamed spinach,
·
spinach lasagna,
·
garlic sautéed spinach, and
·
spinach and cheese stuffed pasta shells.
6. watermelon
6. watermelon
Watermelon is an immune-boosting fruit. One 2-cup serving of
watermelon has 270 mg of potassium, 30% of the daily value of vitamin A, and
25% of the value of vitamin C. Calories in watermelon aren't much at all. One
2-cup serving of watermelon has just 80 calories. Watermelon also provides
vitamin B6 and glutathione. The body needs these vitamins, nutrients, and compounds
like glutathione for proper immune function.5 Ways to Eat Watermelon
watermelon slices are the most common way to enjoy this fruit.
Here are a few creative
ways to eat watermelon.
- Make a fruit salad with
watermelon and top it with a lemon, honey, and mint dressing.
- Have a tall glass of watermelon strawberry lemonade.
- Snack on arugula watermelon salad topped with feta cheese.
- Enjoy frozen watermelon sorbet
- Cool off with watermelon, ginger, lime pops.
7. Yogurt
Nutrition guidelines recommend adults consume 3 servings of dairy products per day. Low-fat yogurt provides 11 grams of protein, 250 calories, and almost 400 mg of calcium per 8-ounce serving. Low-fat yogurt can also help meet your daily requirement for vitamin B12, vitamin D, and vitamin B2 (riboflavin). Adequate levels of vitamin D and other nutrients are necessary for robust immune function. Yogurt is rich in probiotics, including Lactobacillus acidophilus, Lactobacillus casei, and Bifidus. These strains boost immune function and may even help reduce both the length and severity of colds. Beneficial gut flora are needed for proper digestion, detoxification, and immune function. Probiotics even help reduce eczema symptoms in babies.
5 Ways to Eat Yogurt
Most people eat yogurt straight out of the cup, but there are many
other ways to enjoy this immune-boosting food.
- Mix yogurt, fruit juice, and a bit of honey. Pour into molds and
freeze to make yogurt pops.
- Enjoy cucumber salad with yogurt dill dressing.
- Make coleslaw with yogurt instead of mayonnaise.
- Serve fish topped with minted yogurt sauce.
- Use yogurt in creamy soup recipes to give them a tart kick.
8. Poultry
When you are sick, chicken soup is more than just a feel good food with a placebo effect , it helps improve symptoms of a cold and also help protect you from getting sick in the first place . Poultry such as chicken and turkey , is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contain 40 to 50 percent of your daily recommended amount of B-6.
Chicken Soup for the Cold
Serving
Up a Bowl of Relief
Mom was right
to make a pot of homemade chicken soup when you got sick. It turns out there
are very real, scientific reasons chicken soup helps you get over a cold more
quickly. When cold viruses invade tissues of the upper respiratory tract, the
body responds by triggering inflammation. This inflammation signals white blood
cells to move to the area and stimulates the production of mucus. Ingredients
in chicken soup appear to halt the movement of white blood cells, thereby
decreasing mucus associated with colds. Too sick to cook from scratch? Canned
chicken soup can ease cold symptoms, too.
9. Oysters
Oysters
are a nutritional powerhouse from the sea. One 3-ounce serving of Pacific
oysters provides 190% of the daily value of selenium, 45% of the daily value of
iron, and 20% of the daily value of vitamin C, all for just 140 calories. One
3-ounce serving of oysters contains 16 grams of high-quality protein. The
seafood also provides zinc and vitamin A. These vitamins and minerals in
oysters are critical for proper immune function. Ways to Eat Oysters
Most
people are familiar with raw oysters served in the half shell, but there are
many other ways to eat oysters. These include
- oysters Rockefeller,
- oyster stew,
- oyster stuffing
- scalloped oysters, and
- grilled oysters.
Both green and black teas
are packed with flavoniods, a type of antioxidant where green tea really excels
is in its levels of epigallocatechin gallate, or EGCG, another powerful
antioxidant. EGCG has been shown to enhance immune function.
About half the population in the United States drinks tea
regularly. Antioxidants in tea called polyphenols and flavonoids are credited
with boosting immune function. These compounds may also reduce the risk
of heart disease Drinking green tea favorably affects blood lipids ,
increasing good HDL cholesterol and decreasing LDL bad cholesterol, triglycerides,
and total cholesterol.
Beyond the Tea Cup
Tea is not just confined to be enjoyed by the cup. Amazingly, you
can use teas in many of your favorite recipes. Think outside the cup!
- Add powdered tea to softened butter to make a savory spread.
- Cook grains and noodles in tea instead of stock.
- Use powdered tea as a rub to infuse meats with unexpected flavor.
- Make tea infused dairy to use in cream sauces for pasta and rice
dishes.
- Add powdered tea to shortbread dough to make tea cookies.
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