Hey there, Bestie viewers!
Did you know that eating healthy strengthens your immune system?
If you want to effectively prevent cold, flu, and other infections, your first step should
be a visit to your local grocery store.
Yes, you heard that right!
Research shows that micronutrients and dietary components play specific roles in maintaining
an effective immune system.
In today’s video, we will discuss some food items that boost your immunity, as well as
a few that don’t.
Can broccoli help your body?
What about citrus fruits?
Wait, do I really need to stay away from alcohol?
We’re talking about all of these AND more...
Broccoli Broccoli is supercharged with vitamins and
minerals.
Packed with vitamins C, A, and E, as well as fiber, and many other antioxidants, it’s
one of the healthiest vegetables you can put on your plate.
Broccoli also contains sulfur compounds that may increase the production of glutathione
, an antioxidant compound.
With immune support, glutathione works by attacking free radicals to minimize their
potential damage.
This allows the immune system to focus on staying healthy.
Broccoli can be consumed cooked or raw.
Both the forms are perfectly healthy but provide different nutrient profiles.
However, studies have shown that steaming is the best way to keep more nutrients in
the broccoli.
Did you know that just 76 grams of broccoli provides 84% of the recommended daily intake
of vitamin C, which is more than what half an orange can offer.
Also, cruciferous vegetables, such as broccoli, contain various bioactive compounds that may
reduce cell damage caused by chronic diseases such as cancer.
How do you like to eat broccoli?
Sound off in the comment section, and start a conversation with our Bestie community...
Lean Beef Surprised to find beef on this list?
It’s often seen as great food for supporting immune health.
Red meat is high in heme (heem) iron, which is easily absorbed by the body.
Red meat also supplies vitamin B12, which helps make DNA, and keeps red blood cells
healthy.
There’s also zinc, which keeps the immune system working properly.
Red meat provides protein, which helps build bones and muscles.
For those of you who don’t know, beef is one of the most nutrient-rich foods around.
Studies show that the consumption of lean beef is a valuable addition to a healthy diet,
because it provides complete protein and is a rich source of nutrients.
Getting enough of these nutrients can be difficult, and a slight deficiency can hurt the immune
system.
This can increase your risk of diseases and reduce the ability of immune defense.
It’s best for you to try and eat lean cuts of beef like sirloin and round steak in your
diet.
This should be done up to three times a week.
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Eggs Proper protein intake is important to support
the immune response.
Eggs are a great way to do this, as they contain several essential nutrients like vitamin D,
zinc, selenium, and vitamin E, which the body needs for the immune system to work.
If possible, eat eggs from chickens that are fed a vegetarian diet.
Research states that the white part of eggs contains a variety of bioactive proteins.
These kill bacteria and boost your immune function.
Regardless if you go for cage-free or organic eggs.
This doesn’t appear to affect nutrient content.
Fortified Orange Juice One cup naturally provides 100% of your daily
value of vitamin C.
This vitamin plays a vital role in maintaining a healthy immune system.
You will also get 25% of your daily vitamin D.
Studies show that orange juice is a concentrated source of vitamin C, a water-soluble vitamin
that doubles as a powerful antioxidant and plays a central role in immune function.
Consumption of orange juice is important because most people have deficiencies.
Low vitamin D levels make your body more susceptible to disease.
Studies also suggest that vitamin D supplements help prevent respiratory infections.
Chicken Soup Research suggests that eating chicken soup
has a mild anti-inflammatory effect that affects white blood cells.
This could lead to a lower risk of respiratory infection, which could be due to a compound
in chicken that prevents viral infections.
While the immune protection from chicken soup still hasn’t been fully confirmed, incorporating
a bowl of chicken soup in your diet won’t hurt.
It may provide more benefits than other hot liquids thanks to the protein, garlic, and
onions.
Bell Peppers If you really want your daily Vitamin C, choose
a red or yellow bell pepper.
Medium-sized red bell pepper contains more than double the vitamin C in an average orange.
Also, bell peppers are high in the antioxidant beta-carotene, and contain a small amount
of vitamin E, which is also an antioxidant.
Beta-carotene, which your body converts to vitamin A, also helps keep the eyes and skin
healthy.
Simply toss some slices of bell pepper into a salad, sauté them with other vegetables,
or dip them in hummus instead of using pita bread.
Before we move ahead, here’s another video you might like.
Watch and get familiar with 9 warning signs your body is missing Vitamin E. Now back to
our talk on immunity-boosting foods.
Yogurt Healthy yogurts like Greek can boost your
immune system to help fight disease.
The benefits of yogurt come from probiotics, as research suggests the immune system and
microbiome work together to target pathogens and improve your immune response.
This means that an imbalance of good bacteria could reduce the immune response.
Eat yogurt to strengthen your microbiome, clean up your gut, and support immune function.
Try plain yogurt instead of the flavored kinds.
If you’d like to make some flavor, you can sweeten it up with healthy fruit and a drizzle
of honey.
Yogurt can also be a great source of vitamin D, so try to select brands with this vitamin.
Salmon Boosting immunity is not often associated
with salmon, but its omega-3 acid is essential in the fight against inflammation.
Studies have consistently observed a connection between higher omega-3 intake and reduced
inflammation.
This allows the immune system to focus more on defending the body against pathogens and
fighting diseases.
For an option with longer shelf life, you can fill your pantry with cans of salmon or
light tuna in water.
Both fish are good sources of vitamin D and selenium, which will boost your immunity.
Spinach Vitamin A is considered essential for normal
immune functioning, and green leafy vegetables like spinach are high in beta-carotene, a
form of vitamin A that is also an antioxidant.
Also, green leafy vegetables are a good source of folate.
If you’re not getting enough folate, your immune system will suffer.
Studies suggest that eating spinach in the form of a smoothie or juice is the best way
to get lutein.
Lutein can decrease inflammation in immune cells from patients with coronary artery disease.
Are you not a spinach fan?
Most dark green vegetables are good sources of beta carotene, while folate is also found
in fruits, beans, nuts and grains.
Variety is the key to proper nutrition.
Eating just one of these foods won’t be enough to help fight off the flu or other
infections.
Therefore, you need to maintain a healthy balance of these items in your diet.
Now that we know the beneficial foods, let’s take a quick look at some of the foods that
can weaken your immune system.
These are ones you need to avoid...
Alcohol Research suggests that drinking too much can
significantly harm your immune system, increasing your chances of pneumonia and other respiratory
illnesses.
Moderate alcohol consumption means no more than one drink per day for women, and two
drinks per day for men.
This approach offers potential heart benefits.
You just need to practice moderation.
Caffeinated Beverages Lack of sleep impairs the body's immune response,
increasing your vulnerability to disease.
While caffeine doesn't keep you from falling asleep, drinking more than three caffeinated
drinks per day can prevent your body from getting a deep sleep.
Studies indicate that caffeine suppresses antibody production.
To minimize these effects, limit caffeinated drinks to no more than two or three per day.
It’s also better to drink them during the first half of the day.
Processed Foods With Added Sugar Many ready-to-cook packaged foods contain
chemicals and compounds that are unnatural.
These include artificial colors, flavors, preservatives, and added sugars which are
meant to enhance taste and appearance.
Any of these can irritate the body and worsen existing inflammation.
On top of that, it will decrease the body's ability to defend itself against disease.
Research shows that while a nutrient-dense, well-rounded diet supports your immune system,
a diet that’s low in nutrients and high in processed foods impairs immune function.
Your best bet is to stick with whole foods, and avoid unnecessary added sugars whenever
possible.
Eating right is a great start, but there are other things you can do to protect yourself
from the flu, cold, and other illnesses.
Here’s what you need to know...
Check out 6 easy home remedies for a stronger immune system.
Or how about 9 foods that weaken your immune system?
Go ahead, click one.
Or better yet, watch both, and learn how these dietary changes can improve your ability to
fight disease.
Do you, or anyone you know have tricks for boosting immunity?
Let us know in the comments below!