In this video I’ll uncover some of the top immune boosting foods that you can use in
order to improve your health.
A Lot of people are concerned about catching the next bacterial infection.
The next virus is going around.
They wonder how I protect myself from these of foreign invaders.
The truth is there are a lot of things you can do because your body is naturally designed
to battle off these foreign invaders but you have to focus on boosting your immune system.
That is why we're going to talk about the best boosting foods.
The foods that I like to incorporate into my diet on a weekly basis.
So stick around until the end of this video.
Before we get started I’m Dr. Zyrowski.
Welcome to the channel; if you’re new to the channel it’s a pleasure to have you
here.
Subscribe, hit the notification bell and join our notification community and help you excel
your health and your life.
Lets go ahead and kick it off with one of my favorites.
That is going to be bone broth.
You might think to yourself well what does bone broth have to do with boosting immunity.
Well it’s going to really help promote a healthy gut.
When we look at your gut health it's really incredibly important when it comes to your
immune system function because about 80% of your immune system is located in your gut.
Think about this.
Many people are suffering from immune conditions.
Many people are suffering from gut conditions so correlated you can’t separate them apart.
If you want to have a good healthy immune system you have to have a good healthy gut.
Now the bone broth is going to be great because it contains collagen, amino acids.
As a result it is going to decrease inflammation.
It’s going to help all those people who are suffering from the leaking gut issue.
It’s also going to boost your immunity.
Now when it comes to bone broth there are a couple ways you can utilize it.
For one you can make it yourself.
That is something we like to do in our house.
Typically we will cook a chicken and after we cook that chicken we’ll take the bones
and put it in a pot.
Make chicken soup.
You can also take beef bones and make beef stew with it.
There’s so many easy ways to incorporate this into soups but also if you just want
plain ol’ broth you can make it that way.
Let’s say if you don’t like the broth at all; what you can do is you can just buy
it.
What i’ll do is put a link in the description below to a recipe guide on how to make bone
broth.
I did a full video on that.
If you’re interested check that video out.
I think you’ll like it.
Next is going to be citrus foods.
Citrus fruits are great amongst some of the top foods you can eat to boost your immune
system.
Why?
Because their rich in vitamin c and vitamin c is going to help you fight infections.
Here is how it is going to do it.
It is going to support the white blood cells.
The white blood cells are basically a part of the immune system.
The white blood cells play incredible fighting bacterial infections and also create the right
antivirals within your system to fight off the viral infections that many people are
getting as well.
So we want to boost the white blood cells and the citrus fruits are going to do that.
As we go and consume the citrus fruits, we get our vitamin c.
We boost up our white blood cell production and also boost our immune system.
We're going to find that we are likely not going to get a lot of these different infections
that are going around.
Some of my favorites are going to be lemons, limes, clementines, oranges and grapefruit.
Now here's the deal if you are looking to go and keep your diet in the low glycemic
range.
You’re going to want to focus on the lemons, limes, grapefruit.
Cut out the clementines and oranges.
One of the things that I really like to do is just take some lemons, limes put them in
my water and it gives you a great boost of antioxidants.
It's also going to help boost your immune system up.
Of course it also kind of gives you a break from drinking that plain water.
Give it flavor to your water and that’s always a little treat too.
Next on the list is garlic.
Garlic is really incredible and hey it's a pretty tasty food to eat.
Now garlic contains allicin and sulfur containing compounds.
These are also going to support the white blood cell disease fighting response in the
body.
One of the things like I said if we were getting bacterial infections; if we were getting viral
infections.
You know if the viral infection is going around hitting everyone.
The influenza every year.
We want to make sure we're using these different nutrients, these different herbs, these foods
that are able to actually fight this off.
There is an interesting study where they took 146 people.
Of those 146 people some people got a placebo and the other people were getting garlic capsules.
So garlic in the form of a supplement basically.
What they found is that those who are taking the garlic capsule, the garlic supplement
were 63% less likely to get the flu.
If they get the flu it was 70% shorter in duration than those who were doing the placebo.
So that is pretty awesome.
Now, just like any study out there as soon as you find studies that are pro something;
you find studies that contradict it.
When I was looking into many of the different studies on garlic I kept finding that.
The truth is that we do know it is beneficial.
Put some garlic into your daily routine as far as in the way of cooking.
I think you are going to really find that it just helps boost your immune system, helps
you feel better.
Garlic has so many benefits.
Just put it in your food.
Trust me it works really well.
The next is going to be spinach.
Now spinach is a food that some people don’t like as much, let's face it.
I mean I am not naive.
I work with patients.
I tell them to make sure they are increasing their spinach intake every single day.
It’s like oh that green stuff I don’t like to eat.
The truth is spinach has so many benefits.
Loaded with antioxidants, rich in vitamin c.
It has a lot of beta carotene in it which is really excellent at boosting your immune
system.
It is going to help reduce inflammation as well.
Now what you can do is sprinkle some spinach into your daily salad.
If you are someone who is not a fan of spinach and you are also struggling to eat it in your
salad because you don’t think it's that good.
There's some people out there.
Some people say that's not me.
That's great.
That really is great but there are people out there that feel this way.
Try making smoothies with it.
Have a bunch of spinach put it in a smoothie with different citrus fruits that are going
to give you the antioxidant boost.
That way you can get your spinach in and get the benefits it has to offer to your immune
system.
Now probiotic rich foods are really important too if you’re looking for a good healthy
immune system.
It goes back to our original conversation about having a good healthy gut.
Now probiotic rich foods include things like yogurt, cheese, kimchi, sauerkraut, pickles.
We can get a lot of these different probiotic rich foods that are going to support our gut
health and as a result our immune system is going to be functioning so much better.
There’s just enormous amounts of data out there that show that probiotics are incredibly
powerful when it comes to your overall gut health.
If you are someone who is not able to get a lot of these probiotic rich foods into your
daily diet.
One of the things you can do is just supplement with a probiotic.
That is another option too.
Now another thing I want to mention too is if you are not someone who is good with dairy;
maybe it doesn’t sit well with you.
One of the things you can do is look to different forms of yogurt.
You can look at almond milk yogurt, coconut yogurt.
Those are also delicious and we use those quite often in our home.
Next is going to be ginger.
Now ginger is also really excellent for boosting your immune system.
It is going to help decrease inflammation.
It is great when you are sick.
Let me tell you it is also going to help reduce pain.
That is just a bonus there.
We're looking how we can boost our immune system but if you can decrease pain for all
the people who have joint pain; just don’t feel good on a daily basis ginger is great.
Now there are a few ways you can consume ginger.
Ginger can be consumed in a way of a syrup.
You can also consume it by putting it in a smoothie.
You can have ginger tea.
Now a lot of times when we look at people using it for a sickness for instance.
They are using it in a syrupy way of a syrup.
For example my wife when she was pregnant she kept having a lot of nausea issues.
The ginger is excellent for calming your stomach down.
If you ever have kids or even yourself and your stomach is upset a little bit the syrup
is great.
It also helps with sore throat and it also is going to help when you are sick to boost
your immunity.
So give it a try because it's an awesome tool to have when sick.
Next is broccoli; broccoli is another great food that I think a lot of the time falls
in the same category as spinach with people who don’t like it.
It is so good for you and it has so many good benefits to offer.
It’s considered a superfood because it is so rich in nutrients.
It’s almost one of the most nutrient dense foods that you can have.
It is rich in vitamins A,E and C. It also has great antioxidants like Lutein Zeaxathin.
Which have been shown to reduce oxidative stress on the body and promote eye health.
Which is incredibly important when you see all the people suffering from eye conditions.
We have to get these good foods in there.
It also has glucoraphanin which turns to sulforaphane in your gut through the digestive process.
When it does that it has so many benefits.
It has been shown to decrease cholesterol, decrease blood sugar, also decrease your risk
of getting a chronic disease which is really cool.
Broccoli really needs to be in your house people along with spinach and many of these
other foods if you are looking to boost your immunity and overall health.
Now let's talk about red meat.
This is one that a lot of people shy away from talking about when they talk about boosting
your immune system.
Because there are a lot of studies out there showing red meat being correlated with disease
and cholesterol problems.
The issue with these studies is they actually look at red meat alone.
They don’t take into the fact that people were eating tons of carbohydrates, sugar and
a whole bunch of other junk food with it.
So those different studies I don’t particular find to be very accurate.
Now when we look at red meat in the way of how it can boost your immune system is it
is loaded with Zinc.
Zinc is incredible to boost your immune system.
Now when we look at many of the different studies out there zinc is correlated with
less sickness and disease.
It also is known to fight infections including viral infections.
Now there are some other great sources.
Red meat is one good source of zinc.
Some others are going to be shellfish; specifically oysters.
They are just loaded with tons of zinc.
You can also look to crab and also some of those other shellfish that are going to be
high in zinc and offer the immune boosting benefit.
Put in the comments section your thoughts on how you can boost your immune system.
What do you like to use?
Give this video a thumbs up.
Share it with your friends and check out this video on the best way to fight, the best herb
to fight viral infections.