Everyone comes down with viruses and infections now and then but there are things you can do to help strengthen your body’s defenses and boosts your immune system. Add these immune-boosting foods to your diet and your body will have a better chance of fighting off infection and recovering more quickly.
1. GARLIC
Garlic stimulates the production of infection-fighting white cells and boosts the efficiency of antibody production in the body. Eat garlic raw for best results.
2. ONIONS
Onions contain a powerful natural chemical called quercetin which strengthens the body’s defenses and may even help destroy food poisoning bacteria E.coli and salmonella.
3. HONEY
It has anti-bacterial and anti-fungal properties. Studies show that honey can help with wound healing and fight infection. Choose buckwheat honey or Manuka for maximum benefits.
4. ALMONDS
Eating almonds can help the body fight off viral infections, including the common cold and flu. The skin of the almond contains chemicals which help white blood cells to detect viruses and to prevent them from spreading in the body.
5. OYSTERS
Oysters are packed with zinc, a mineral known for its role in wound healing and essential in the production of infection-fighting blood cells. Don’t like shellfish? Alternative sources include wheat germ, spinach, pumpkin seeds, cashew nuts and beef and lamb.
6. GINGER
A powerful antioxidant, ginger can aid in the body’s detoxification process and balance the immune system for proper functioning. Also ginger can switch on T-cells, a group of white blood cells that are capable of destroying cells infected by viruses.
7. OILY FISH
Omega-3 fatty acids, found in oily fish such as mackerel and salmon, are not just good for brain and heart health – studies show they can boost our immunity by stimulating the activity of white blood cells too.
8. LINSEED OIL
Don’t like fish? No problem ...... Get your omega-3 fatty acids with linseed oil. Try adding a few teaspoons to a fruit-and-yogurt smoothie or use as a salad dressing.
9. YOGURT
The “good bacteria” found in natural yogurt can help maintain a healthy digestive system, and some may help combat harmful bacteria like salmonella and viral infections.
10. CARROTS
Fruit and vegetables are rich in vitamins and antioxidants, the body’s natural defense against free radicals that contribute to common infections, as well as heart disease and cancer. Orange-hued veggies, like carrots and pumpkin, are highest in beta carotene.
11. BROCCOLI
Broccoli is bursting with vitamins E, C and A - all powerful immune-boosting antioxidants. Stir fry a handful of florets with garlic, chilli and ginger, for a potent infection-fighting dinner.
12. MUSHROOMS
Eating mushrooms increase the production of cytokines in the body, cells that help fight off infection. The best immune-boosting varieties to eat are shiitake and maitake.
13. RED PEPPERS
Boosting your diet with vitamin C can help reduce cold symptoms by 23 per cent. Don’t limit yourself to citrus fruit. Red peppers contain almost twice the amount of vitamin C found in most vegetables and fruits, including oranges.
14. BLUEBERRIES
Studies show that compounds found in blueberries (pterostilbene) and red grapes (resveratrol) can significantly boost the immune system, especially when combined with vitamin D.
15. VITAMIN D
Vitamin D strengthens the body’s immune system and 'triggers and arms' the body’s T cells to attack invaders and fight infection. If you don’t get much sunshine, top up your levels by eating vitamin-D rich foods (such as eggs and fortified breakfast cereals and breads) or take a vitamin D supplement.
16. HERBS
Herbs, like sage, rosemary, thyme and oregano contain potent antioxidants. Oregano is particularly rich in phenolic acids and flavonoids – two nutrients that help to protect against the common cold, flu, fevers and indigestion.
17. BRAZIL NUTS
Brazil nuts are a good source of selenium, a mineral which helps boost the number of white blood cells in the body. Low levels of selenium are linked to an increased risk of developing more severe flu – so get your nuts!
18. TURMERIC
Curcumin, a naturally occurring chemical found in turmeric, can help the immune system fight off bacteria, viruses and fungi the first time they try to attack.It acts as antiseptic and anti bacterial
19. CHILLI
Capsaicin, the compound that gives chilli peppers their heat, can help the body produce more antibodies, which means fewer colds and infections. They’re also rich in antioxidants which help to fight infection.
20. AVOCADOS
Eating foods that help promote the production of glutathione, the master detoxifier and mother of all antioxidants, is one of the best ways to supercharge your immune system. Tuck into avocados, along with watermelon, broccoli, Brussels sprouts, cabbage, cauliflower, garlic, onions and asparagus.
1. GARLIC
Garlic stimulates the production of infection-fighting white cells and boosts the efficiency of antibody production in the body. Eat garlic raw for best results.
2. ONIONS
Onions contain a powerful natural chemical called quercetin which strengthens the body’s defenses and may even help destroy food poisoning bacteria E.coli and salmonella.
3. HONEY
It has anti-bacterial and anti-fungal properties. Studies show that honey can help with wound healing and fight infection. Choose buckwheat honey or Manuka for maximum benefits.
4. ALMONDS
Eating almonds can help the body fight off viral infections, including the common cold and flu. The skin of the almond contains chemicals which help white blood cells to detect viruses and to prevent them from spreading in the body.
5. OYSTERS
Oysters are packed with zinc, a mineral known for its role in wound healing and essential in the production of infection-fighting blood cells. Don’t like shellfish? Alternative sources include wheat germ, spinach, pumpkin seeds, cashew nuts and beef and lamb.
6. GINGER
A powerful antioxidant, ginger can aid in the body’s detoxification process and balance the immune system for proper functioning. Also ginger can switch on T-cells, a group of white blood cells that are capable of destroying cells infected by viruses.
7. OILY FISH
Omega-3 fatty acids, found in oily fish such as mackerel and salmon, are not just good for brain and heart health – studies show they can boost our immunity by stimulating the activity of white blood cells too.
8. LINSEED OIL
Don’t like fish? No problem ...... Get your omega-3 fatty acids with linseed oil. Try adding a few teaspoons to a fruit-and-yogurt smoothie or use as a salad dressing.
9. YOGURT
The “good bacteria” found in natural yogurt can help maintain a healthy digestive system, and some may help combat harmful bacteria like salmonella and viral infections.
10. CARROTS
Fruit and vegetables are rich in vitamins and antioxidants, the body’s natural defense against free radicals that contribute to common infections, as well as heart disease and cancer. Orange-hued veggies, like carrots and pumpkin, are highest in beta carotene.
11. BROCCOLI
Broccoli is bursting with vitamins E, C and A - all powerful immune-boosting antioxidants. Stir fry a handful of florets with garlic, chilli and ginger, for a potent infection-fighting dinner.
12. MUSHROOMS
Eating mushrooms increase the production of cytokines in the body, cells that help fight off infection. The best immune-boosting varieties to eat are shiitake and maitake.
13. RED PEPPERS
Boosting your diet with vitamin C can help reduce cold symptoms by 23 per cent. Don’t limit yourself to citrus fruit. Red peppers contain almost twice the amount of vitamin C found in most vegetables and fruits, including oranges.
14. BLUEBERRIES
Studies show that compounds found in blueberries (pterostilbene) and red grapes (resveratrol) can significantly boost the immune system, especially when combined with vitamin D.
15. VITAMIN D
Vitamin D strengthens the body’s immune system and 'triggers and arms' the body’s T cells to attack invaders and fight infection. If you don’t get much sunshine, top up your levels by eating vitamin-D rich foods (such as eggs and fortified breakfast cereals and breads) or take a vitamin D supplement.
16. HERBS
Herbs, like sage, rosemary, thyme and oregano contain potent antioxidants. Oregano is particularly rich in phenolic acids and flavonoids – two nutrients that help to protect against the common cold, flu, fevers and indigestion.
17. BRAZIL NUTS
Brazil nuts are a good source of selenium, a mineral which helps boost the number of white blood cells in the body. Low levels of selenium are linked to an increased risk of developing more severe flu – so get your nuts!
18. TURMERIC
Curcumin, a naturally occurring chemical found in turmeric, can help the immune system fight off bacteria, viruses and fungi the first time they try to attack.It acts as antiseptic and anti bacterial
19. CHILLI
Capsaicin, the compound that gives chilli peppers their heat, can help the body produce more antibodies, which means fewer colds and infections. They’re also rich in antioxidants which help to fight infection.
20. AVOCADOS
Eating foods that help promote the production of glutathione, the master detoxifier and mother of all antioxidants, is one of the best ways to supercharge your immune system. Tuck into avocados, along with watermelon, broccoli, Brussels sprouts, cabbage, cauliflower, garlic, onions and asparagus.
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