Overall, your body's immune system does an outstanding job of defending you against disease-causing microorganisms. However, sometimes it fails. In just 3 minutes, you will learn how to eat right and improve your immune system quickly.
The immune system plays a fundamental role in helping to keep you healthy by protecting against infections such as colds and flu, as well as more serious illnesses such as cancer.
Healthy immune system needs good, regular nourishment. Here is an example of a day of eating to boost your immune system, which may help increase your resistance to infection and disease.
1) TO DRINK
Drink a glass of freshly squeezed orange juice to boost your levels of immune boosting vitamin C. For a more substantial drink, blend yourself a banana and yogurt smoothie (← download the free smoothie recipes ebook NOW, just click the link)—this will encourage the development of healthy bacteria in your gut, helping your body stay healthy and fend off illness.
2) BREAKFAST
Eat a simple bowl of yogurt, oats, and fresh fruit for breakfast. Yogurt is a natural source of probiotic, also known as "good bacteria" that live in your gut. Clinical studies have linked good gut health to boosting immunity, better sleep, and good digestion. The probiotic found in yogurt help to keep our intestinal tracts free of disease-causing bacteria.
Laboratory studies have also found that increased yogurt intake may improve our body's immune response.
Experts recommend choosing yogurts with a "live and active cultures" seal and avoiding heavily sweetened varieties.
Be wary of foods that are infused with probiotic, though. Not all probiotic are made equal, and products that contain them do not always have enough active cultures to make an actual difference.
Not an eater of yogurt or are dairy-free? It is best to stick to other natural sources, like kimchi, sauerkraut and kefir.
In addition, recent scientific studies show that people who eat whole-grain cereals at breakfast are less likely to suffer from colds and flu. Eating just one small container of yogurt each day can reduce the risk of catching a cold by up to 25 percent.
3) MID-MORNING SNACK
Grab an orange or guava for your morning snack. Guava and oranges are packed with vitamin C, which increases the production of infection-fighting white blood cells. Vitamin C also boosts levels of interferon, an antibody that coats the surface of cells, preventing the entry of viruses.
4) LUNCH
Eat plenty of vegetables, fruits, nuts, and seeds, which will provide your body with the nutrients your immune system needs. A study in older adults showed that boosting fruit and vegetable intake improved antibody response to the Pneumovax vaccine, which protects against Streptococcus pneumonia.
Include mackerel, fresh salmon, sardines, or fresh tuna in your lunch. These fish provide high quantities of omega-3 fatty acids, which act as immune boosters by increasing the activity of phagocytes, the white blood cells that overcome bacteria. They are also an excellent source of vitamin D, contributing to a healthy immune system.
Related Fast and Easy Recipe: Pan-Seared Salmon Recipe from Fraunces Tavern New York City, NY Est. 1762
5) AFTERNOON SNACK
Bananas contain a type of fiber that works as a prebiotic in your gut, encouraging the growth of beneficial bacteria. Good gut bacteria help to strengthen and protect the immune system by crowding out bad bacteria that can cause disease.
6) DINNER
Add foods rich in beta-carotene to your evening meal, such as butternut squash, pumpkin, carrots, and yellow, orange, or red bell peppers. Beta-carotene is a phytochemical that helps improve communication between the cells of your immune system, and is found in many orange, yellow, and red foods.
Vitamin C can be found in high quantities in citrus fruits, tomatoes, and bell peppers. Dark leafy greens, butternut squash and avocado are excellent sources of vitamin E. Combining these and other fruits and vegetables with adequate protein intake will help supercharge your immunity.
Related 30-Minute and Delicious Recipe: Creme de Abacate- Avocado Cream- Brazilian Food Recipes
8) DRINK PLENTY OF LIQUIDS
In addition to consuming healthy foods, it is also critical to stay hydrated in order to help keep your throat and airways clear. Not all beverages help fight illness. Water or warm green tea is a great way to stay hydrated, provide warmth and comfort to an irritated and inflamed throat and help relieve congestion.
Try to stay away from sweetened beverages, like sports drinks and juice, as too much sugar in your body can cause inflammation, which further weakens your immune system.
9) AVOID SMOKING AND ALCOHOL
Drinking alcohol or smoking cigarettes reduces the quantity of vitamin C in your body.
10) NATURAL HERBS, ESSENTIAL OILS AND SUPPLEMENTS
If you are into natural medicine or healing. Try using these 9 natural herbs, supplements and essential oils.
a) Echinacea
b) Elderberry
c) Colloidal silver
d) Astragalus root
e) Ginger
f) Ginseng
g) Vitamin D
h) Myrrh
i) Oregano
(click to enlarge info graphic)
Infographic source: draxe.com, How to Boost Your Immune System — Top 10 Boosters
References:
Caroline Bretherton and Fiona Hunter. 2017. Super Clean Super Foods. DK Publishing. ISBN-13: 978-1465456298
George Mateljan. 2007. The World's Healthiest Foods: Essential Guide for the Healthiest Way of Eating, 1st edition. Pub: World's Healthiest Foods. ISBN-10: 0976918544
Justin Sonnenburg and Erica Sonnenburg. 2016. The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Health, Reprint edition. Penguin Books. ISBN-13: 978-0143108085
Website: draxe.com, How to Boost Your Immune System — Top 10 Boosters
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