Tuesday 10 October 2017

EVERYDAY FOODS TO BOOST YOUR IMMUNE SYSTEM.

Unfortunately, summer has ended and cold and flu season has started to arrive.  

Many individuals are quick to receive their flu shot in an effort to prevent a weeks worth of malaise and illness, but did you know that the foods you eat every day can also boost your immune system?  Try incorporating in these four foods as part of your regular diet…well at least from November through February.  

Garlic. Containing an organosulfur compound called Allicin, garlic has been proven to boost immunity by preventing viral illness. In the unfortunate event you do get sick, it has also proven to decrease the severity and length of illness.


How to include this in your diet?  Chop 1-2 cloves of garlic and allow to sit for a few minutes.  Allicin is created when garlic is chopped and exposed to the air. Try incorporating into salad dressing to avoid cooking garlic, which can destroy allicin.  Don’t like salads all that much?  Try a garlic hummus for a great immune boosting snack.




 Probiotics. Yogurt, kefir, raw sauerkraut, and kimchi are just a few fermented probiotic containing foods that may boost immunity.  Most of us understand that probiotics help protect our gut, which is where most of our immune system is found, but did you know that probiotics can also help prevent bronchitis and acute upper respiratory tract infections?  With 12.5 million cases annually (that’s 23 new cases per minute!) bronchitis is something to be aware of.


How to include this in your diet? Aim for a least 1 serving of a probiotic rich food daily A personal favorite is kefir, which boosts 12-30 strains of yeast and bacteria.    

Tea.  With so many teas on the market it can be overwhelming to pick what is going to be the best for your health.  However, there really isn’t a wrong answer.  Black, green, white and oolong tea all contain catechins, potent antioxidant, which have been shown to lower down incidence of illness and boost recovery.  Not to mention keeping you well hydrated in the dryer winter months.


How to include this in your diet?  Aim for 2-3 cups of catechin containing tea daily.  Concerned about caffeine?  Try decaf green or black, which still retains some of the antioxidant without side effects.    Who knows, you may become a tea drinking enthusiast.



 Mushrooms. This family of fungus provides us major prevention and protection from illness. By containing beta glucans (a polysaccharide), fiber, B vitamins, and vitamin D, mushrooms can activate the immune response in our gut and initiate a battle against unwanted viruses and bacteria that we are exposed too.  Look for wild mushrooms if you are able or even grow mushrooms in your home.  




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