Whether this is true or not, all these plants have founf their way into my diet almost as staples. What I would really like to see a a well developed portion analysis. No one knows what is good enough.
This holds true for the whole food system. The obvious shortcut is to eat complex raw salads and equally complex soups and go for it. Yet one cannot help think that science can do a lot better.
Even the natural food industry spends way too much time trying to put something in a pill when it is not called for at all..
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8 Foods That Boost Your Immune System
14th September 2015
Guest Writer for Wake Up World
http://wakeup-world.com/2015/09/14/8-foods-that-boost-your-immune-system/
If you’re looking for an immune system
boost, the right vitamins and minerals can help. Although diet gets
little attention in conventional media when it comes to supporting the immune system,
it is one of the most powerful methods for keeping colds and other
illnesses at bay. Nutrition isn’t the only means of immune system
support but it is one of the oldest and most reliable natural
approaches.
The 8 Best Foods for Your Immune System
The majority of your immune cells reside in your intestines,
so doesn’t it make sense to consume healthy foods for keeping your
immune system top notch? Here are 8 foods you can eat right now to boost
your immune system.
1. Bell Peppers
Reach for all the bell peppers you want because they can actually have twice as much vitamin C as citrus fruits. In addition, bell peppers
are a great source of beta-carotene, which not only helps maintain
healthy skin and eyes but studies suggest they could also provide an
immune system boost. [1] [2]
2. Citrus
Citrus fruits are packed with vitamin C.
Believed to increase the production of white blood cells, C is
essential for fighting off infections. Since your body doesn’t produce
or store this vitamin, load up on citrus to help keep your immune system
up and running. Supplementation with the vitamin may be helpful, but
it’s always best to receive the vitamin from its natural source.
3. Ginger
Ginger is thought to work much like
vitamin C in that it can even stop a cold before it starts. That said,
it’s also a great food to reach for after you’re sick. Ginger
can have a little heat due to the gingerol, a cousin of sorts to
capsaicin—the stuff that makes chili peppers hot. It’s the “kick” of the
gingerol that can even act as a strong soothing agent. [3]
4. Turmeric
You can find this spice in many curries;
it’s bright yellow in color, and a little bitter in taste, but it can
definitely be pretty amazing for your health. While it’s already been
used for its soothing capabilities for arthritis (among other things), a
recent study suggests high concentrations of curcumin—what gives turmeric its color—could also reduce fever. [4] [5]
5. Spinach
With vitamin C, beta-carotene,
and plenty of antioxidants, spinach is a perfect vegetable for your
immune system. If you want to get the most out of it though, cook it as
little as possible, or even keep it raw. But don’t stop at spinach; a
study suggests that other leafy green vegetables are good choices as
well. [6]
6. Broccoli
Like spinach, broccoli is another great vegetable choice packed with antioxidants and vitamins. With vitamins A, C, and E, broccoli
could easily be one of the healthiest vegetables you can put on your
table. Just like with spinach, cook it as little as possible to retain
its nutrients.
7. Yogurt
If you like yogurt, make sure you’re getting the full health benefit by eating the kind with live cultures. Recent research suggests these cultures may strengthen your immune system. [7] Yogurt can also be a great source of vitamin D, which can also help boost the immune system. [8]
8. Almonds
When your immune system needs a boost, vitamin E
sometimes loses the spotlight to vitamin C, but both are crucial for a
healthy immune system. Vitamin E is fat-soluble, which means fat is
needed in order for it to be absorbed properly. You can get almost all
of your daily allowance of this vitamin by reaching for a half-cup of
almonds. How easy is that?
What food would you reach for if your immune system needed a boost? Share your thoughts with us in the comments.
-Dr. Edward F. Group III, DC, NP, DACBN, DCBCN, DABFM
References:
Hughes, D. A. Effects of carotenoids on human immune function. The Proceedings of the Nutrition Society. 58 (3).
Chew, B. P. & Park, J. S. Carotenoid Action on the Immune Response. The Journal of Nutrition. 134 (1).
Grzanna, R. et al. Ginger—An Herbal Medicinal Product with Broad Anti-Inflammatory Actions. Journal of Medicinal Food. 8 (2).
Jagetia G. C, & Aggarwal B. B. “Spicing up” of the immune system by curcumin.Journal of Clinical Immunology. 27 (1).
Sultana, G. N. et al. Analgesic principle from Curcuma amada. Journal of Ethnopharmacology. 163.
Li, Y. et al. Exogenous Stimuli Maintain Intraepithelial Lymphocytes via Aryl Hydrocarbon Receptor Activation. Cell. 147 (3).
Meydani, S. N. & Ha W. Immunologic effects of yogurt. The American Journal of Clinical Nutrition. 71 (4).
Aranow, C. Vitamin D and the Immune System. Vitamin D and the Immune System.
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