5 Foods to Boost Your Immune System
- Garlic – Image by Donovan Govan
Winter’s almost here, and as the weather turns colder and the sniffling starts, it’s time to give your immune system a boost against this and other cold symptoms.
Naturally a healthy, well balanced diet is essential to provide your body with all the vitamins, minerals and antioxidants it requires in order to keep your immune system operating at peak efficiency. This year give your immune system an extra boost with these 5 healthy foods:
- Brazil Nuts- An excellent source of protein, fiber, selenium, magnesium, zinc and vitamin E. A ‘complete’ protein, Brazil nuts contain all the necessary amino acids we require for healthy growth. This also makes Brazil nuts an excellent source of protein for vegetarians. The antioxidant Selenium turbo charges your immune system and has been liked to decreased rates of cancer and heart disease. Magnesium assists in proper nerve and muscle function and helps maintain healthy bones. Zinc also boosts your immune system and vitamin E has been noted to help prevent heart disease. Don’t worry about the fact that nuts tend to be high in fat. The fat breakdown in Brazil nuts is roughly 75% unsaturated (the ‘good’ fat that lowers cholesterol) and 25% saturated.
- Chic Peas (ceci or garbanzo beans)- A very low fat, complete protein that is also a rich source of fiber, folic acid, molybdenum, iron, copper, zinc, magnesium and manganese. The fiber helps lower cholesterol and regulate blood sugar levels making chic peas a great choice for diabetics. The iron, folate, and magnesium all help aid in the proper functioning of your immune system.
- Garlic- Used as a natural remedy since ancient times, garlic has been used to treat a wide variety of ailments. The key component to garlic’s success is allicin, which has anti-bacterial anti-fungal, anti-viral and anti-oxidant properties which help to boost your immune system. Potential benefits of garlic include: lower cholestrol and lower blood pressure, controls blood sugar and blood cholesterol, and has also been found to reduce the risk of esophageal, stomach, and colon cancer. Note that allicin is not produced in the body as a result of eating raw garlic, instead, cooked garlic is the preferred source.
- Green and White Teas- Since the leaves of green and white teas are minimally processed, they contain a higher concentration of anti-oxidants (catechins) than berries, red wine and dark chocolate. These powerful anti-oxidants scavenge for free radicals that can contribute to cancer, blot clots and atherosclerosis.
- Lemons- A rich source of Vitamin C and citric acid, lemons also provide you with more potassium than apples or grapes. Natural vitamin C is a much more powerful anti-bacterial than the synthetic source because it is naturally combined with bioflavonoids (vitamin P) and trace amounts of niacin and thiamine. This natural combination of nutrients makes lemon juice a powerful weapon against influenza, malaria, high blood pressure and kidney and bladder disorders (due to its diuretic effect). Being slightly acidic, lemons also help maintain the body’s acid-alkali balance. NOTE: Concentrated lemon juice is acidic which will attack the enamel of your teeth, so always consume diluted lemon juice.
Incorporate these 5 versatile ingredients into your diet and you’ll have a turbo charged immune system this winter.