The human immune system is complex, and its functioning is influenced by a variety of factors, including overall health and proper nutrition. A balanced diet cannot do magic and it will not make you resistant to colds, but, if everything else is in order, it can help you live a long and healthy life.
These are the foods that should find their place on your grocery list:
1. Oats and Barely
Oats and barely are rich in fiber and anti-oxidants. They are very good in keeping you healthy and fighting off flu and germs. It is proven that they make antibiotics work better. Apart from being able to boost your immunity, they also make your wounds heal faster. You can make a tasty power breakfast with oats, yogurt and some dried fruit such as cranberries, apricots or plums.
Garlic is the doctor of foods. It will keep you safe from viral, fungal, bacterial and parasitic infections. It’s great in prevention of stomach and colon cancer, fighting off bacteria that cause ulcers, and it’s efficient in dealing with all sorts of invaders from the outside world. The only reason we avoid eating garlic is its strong smell. That bad breath kills the romance and it’s very hard to get rid of it. There’s not much you can do about it but wait until it’s out of your system. Fortunately, most of the strong smell comes from raw garlic, so if you use small amounts in cooking you’ll be able to avoid having a bad breath and eat healthy at the same time. Cooked garlic gives good flavor to your food.
Fish is rich in omega-3 fats and it should be consumed at least twice a week. Omega-3 fats are good for your heart and blood vessels. Fish is low in calories and it contains high amounts of protein. To maintain all the benefits of eating fish, you should also consider preparing it in a way that will preserve all its healthy benefits. Don’t use the “I don’t like fish” excuse because there are all sorts of fish available in the market and you will definitely find something for your taste.
Almonds contain high amounts of vitamin E which is very beneficial for your immune system. Only a handful of these tasty nuts will lessen the effects of your daily stress. They can also contribute to the regulation of blood sugar levels. A study showed that almonds are good for keeping the so-called “bad” cholesterol at a balanced level. Introducing almonds into your diet should not be that difficult because they taste really good.
5. Sweet Potatoes
Their greatest health benefit is that they are rich in fiber. Regular fiber intake reduces the number of bouts of constipation and the risk of getting rectal and colon cancer. It is recommended you eat them with the skins for the maximum fiber intake. This vegetable is also rich in beta carotene which is an anti-oxidant. The best thing about this healthy food is that it’s delicious.
Eat grapefruit for your daily intake of vitamin C. Vitamin C is the best way to fight of viruses. Grapefruit may be a little tart, but you can always choose those with a milder taste. If not, you can replace them with oranges, lemons or tangerines. Citrus fruits are also beneficial to your digestive tract and some studies have shown that they make you smell better. Add citrus fruits to your grocery list and enjoy your healthy fruit salad. You can always add some honey on top for better taste.
The recommended intake should be at least one cup a day. When buying yogurt look on the label to make sure it contains active cultures. These active cultures are healthy bacteria that keep your intestinal system balanced and less exposed to other harmful bacteria. Yogurt is also rich in vitamin D which can significantly reduce your chances of getting a cold. Your digestive tract is responsible for the proper functioning of a large part of your immune system, so if your intestines are exposed to germs this may be reflected in your overall health. It’s recommended to take plain yogurt rather than the flavored varieties since the later are rich in sugar.
This is the best season of the year to eat broccoli. It’s available everywhere and at reasonable prices. Broccoli can be used for cooking or for making salads. It’s a great ingredient to add to your meals. Broccoli is rich in anti-oxidants and other anti- cancer agents. It will boost your immune system and make you less receptive for viruses and germs. Eating broccoli and greens in general will not only make you healthier, it will also make you prettier. Studies have shown that broccoli helps you produce more sebum that acts as a natural hair conditioner. It also contains folates which are good for fighting depression and preserving your brain cells.
Would like to share some thoughts on this topic? What healthy power foods would you recommend to our community and why? Leave your suggestions in the comment section below.