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Diet, Health, Fitness, Lifestyle & Wellness


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Top 10 Immune-Boosting Foods

Keeping your immune system strong and healthy
is one of the essential keys to great health.
Fortunately, doing so is easier than you think.

The immune system is a complex system of organs, cells and proteins that work together to help protect us against foreign invaders, including: viruses, bacteria, fungi and other foreign substances we may come into contact with. We rarely give it a second thought until we’re burning up with a fever or fighting some form of serious infection.

There are many ways to keep your immune system strong and healthy, including:

  • Avoid smoking and secondhand smoke
  • Don’t drink alcohol
  • Exercising regularly
  • Getting sufficient sleep
  • Reducing stress as much as possible
  • Washing hands regularly and thoroughly
  • Thoroughly cooking any meat, fish, or poultry in your diet
  • Eating a diet rich in immune-boosting fruits and vegetables

BEST IMMUNE-BOOSTING FOODS

Most fruits and vegetables, as well as other plant-based foods, boost the immune system, but some are better at it than others. Some of the best immune-boosting foods include:

Beets

Rich in the immune-boosting mineral, zinc, beets along with their leafy greens, are a great addition to your diet. Beets are also a rich source of prebiotics, the foods eaten by probiotics, or beneficial microbes, in your intestines. By eating more beets you’ll feed the healthy bacteria and other beneficial microbes that give your gut and immune health a boost. Add them to fresh juice, grate and add to salads and sandwiches, or roast and enjoy on their own.

Blueberries

Blueberries don’t just taste amazing, they are packed with nutrients known as flavonoids that give them their gorgeous color and delicious taste. Research in the journal Advances in Nutrition shows that flavonoids boost the immune system. Eat fresh blueberries on their own or atop salads or added to smoothies. Frozen blueberries that have been slightly thawed taste like blueberry sorbet and make a delicious dessert.

Blueberries

 

Citrus Fruits

Grapefruit, lemons, limes, oranges and other citrus fruit are excellent sources of immune-boosting vitamin C, making them excellent choices to include in your daily diet. Juice them or add them to salads or salad dressings, or in the case of grapefruit and oranges, eat them on their own as a quick snack.

Flaxseeds and Flaxseed Oil

Flaxseeds and flaxseed oil contain plentiful amounts of the essential fatty acids known as Omega 3s that give your immune system a boost and help to keep it functioning well on a regular basis. Add flaxseeds or oil to your smoothie or top previously-cooked vegetables with a splash of flax oil and sea salt.

Garlic

Rich in immune-boosting allicin, garlic helps to stave off colds and flu by giving our immune system a boost. Cooking reduces the potency of garlic but both cooked and raw garlic are still worth eating on a daily basis. Add some garlic to your soups, stews, chili and, of course, combined with chickpeas, lemon juice, tahini, olive oil and a touch of salt for a delicious hummus.

Kefir

A beverage similar to yogurt but thinner, kefir comes from the Turkish word “keif” which means “good feeling” probably because let’s face it: we feel better when we’re not sick. Kefir offers immune-boosting health benefits due to its many different strains of beneficial bacteria and yeasts. Make sure the one you choose contains “live cultures.”

Kimchi

The national dish of Korea, kimchi is a spicy condiment that has been found in research published in the Journal of Medicinal Food to offer immune-boosting benefits.

Pumpkin Seeds

Pumpkin seeds contain plentiful amounts of the immune-boosting fats known as Omega 3s, along with the essential immune health mineral, zinc, making them an excellent choice to include in your diet. Throw them on top of your salads, grind them and add them to flour for baking, or snack on them as is.

Walnuts

Raw, unsalted walnuts are rich sources of immune-boosting Omega 3 fatty acids. If you don’t like the taste of walnuts, I urge you to try ones that are raw, unsalted and kept in the refrigerator section of your health food store since they are typically fresher than the ones found in packages in the center aisles of the grocery store. The bitter taste most people attribute to walnuts is actually a sign they have gone rancid. Fresh walnuts have a buttery and delicious taste.

Yogurt

Yogurt and vegan yogurt contain beneficial bacteria that boost your gut health, which in turn, boost your immune system health. Make sure the yogurt you select contains “live cultures.”

 

By: Michelle Schoffro Cook            August 1, 2018

Dr. Michelle Schoffro Cook, PhD, DNM is the publisher of the free e-newsletter World’s Healthiest News, the Cultured Cook, co-founder of BestPlaceinCanada, and an international best-selling and 20-time published book author whose works include: Be Your Own Herbalist: Essential Herbs for Health, Beauty, & Cooking.  Follow her on Twitter.

source: www.care2.com
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15 Comments

Top 12 Anti-Inflammatory Foods

Diana Herrington    May 3, 2015

Inflammation is an important immune system function. But, when out of control, it can cause serious damage. Inflammation has been linked to major diseases such as Alzheimer’s, arthritis, cancer, diabetes, heart disease, and signs of aging. (To learn more about inflammation, read Inflammation: The Slow Silent Killer.)

There’s good news: many foods are naturally anti-inflammatory. Antioxidants found in foods protect your cells from the effects of free radicals and can help reduce an overabundance of inflammation in your body.

12 Natural Anti-Inflammatory Foods

1. Beets, with their wonderful red color, are a powerful antioxidant and anti-inflammatory. Beets can boost your energy and lower your blood pressure. A single serving of 500 ml. beetroot juice has been shown to reduce blood pressure by 10.4/8 mm. Beets are high in nitrates; this study showed that a serving of beetroot juice boosted athletic performance by 1-3 percent.

2. Blueberries have been found to reduce inflammation in many studies on animals; there are yet to be more studies done on humans. Studies do indicate that blueberries are good for brain health. It is best to eat organic berries since pesticides on berries are hard to wash away due to their size.

3. Broccoli is loaded with detoxifying antioxidants. Broccoli is a particularly rich source of kaempferol and isothiocyanates, both anti-inflammatory phytonutrients. Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has a significant amount of omega 3 fatty acids, which is a well known anti-inflammatory.

4. Flaxseed oil has a balance of omega 3 and 6 fatty acids.  The omega 3 fatty acids reduce inflammation. Research studies show lignans can slow the growth of prostate cancer cells. It was also found that lignans may play an important role in increasing breast cancer survival. Three studies following thousands of women diagnosed with breast cancer were published at PubMed Central®.

Tea

5. Green Tea contains many  anti-inflammatory flavonoids.  A 2002 study found the most abundant catechin of green tea (epigallocatechin-3-gallate) to be a potent anti-inflammatory compound with therapeutic potential. The antioxidant properties of green tea are so effective that studies have shown a 22 percent reduced risk of developing breast cancer, a 48 percent reduced risk of prostate cancer and an amazing 57 percent reduced risk of colorectal cancer.

6. Garlic can help reduce inflammation. At Washington State University they found garlic to be 100 times more effective than two antibiotics at fighting the Campylobacter bacterium — one of the causes of intestinal illness.

7. Ginger: Ginger helps reduce inflammation and control blood sugar. Ginger tea is a great addition to any diet. A study published in the National Library of Medicine compared ginger extract to common pain killers and found ginger to be very effective in reducing pain.

8. Extra Virgin Olive Oil helps fight inflammation.

Olive oil is full of polyphenols which protect the heart and blood vessels from inflammation.

9. Onions contain quercetin, a potent antioxidant that can help your body fight inflammation.

Onions stimulate the respiratory tract and help expelling sputum (phlegm). The onion is also a proven antioxidant and may be helpful in treating certain cancers. To learn more about the supporting research done on onions, read: Journal of Chemical and Pharmaceutical Research.

10. Seaweed contains a complex carbohydrate called fucoidan that studies have shown to reduce inflammation. Seaweeds contain 14 times more calcium by weight than milk. Kelp, kombu, wakame and arame are good sources of seaweed.

11. Spinach is one of the highest nutrient-dense foods. It contains a unique mixture of phytonutrients, is high in antioxidants and anti-inflammatory components which help protect against cellular damage.

12. Turmeric has anti-inflammatory properties and has been shown to be more effective than anti-inflammatory drugs. Curcumin, the active ingredient in turmeric, targets multiple steps in the inflammatory pathway at the molecular level.