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5 Foods To Power Up Your Immune System

Can you believe the common cold costs Americans a whopping $40 billion every year?!

Of course, getting a cold is not completely avoidable but prevention is better than cure.

But the question is…How can you equip your immune system to fight cold & flu?

We know a strong immune system equals a healthy body that's less prone to common cold and other infections.

Studies reveal that an unhealthy diet severely impact the immune system.  So, it's no surprise that a well nourished body efficiently fights off infections.

This means 2 important things.

A. You are less prone to infections

B. If you do fall sick, your recovery time is super fast.

5 Must Eat Foods that Amp Up your Immunities

1. Mushrooms

Shiitake mushrooms, particularly, are known for their ability to increase the ‘killer cells' in your body. ‘Killer cells' are a natural part of your immune system that fights off infection.

Another plus is that they are also good source of vitamin D, which is also crucial for immune health.

2. Garlic

Garlic has sulfur-containing compounds, allicin and sulfides that help fight infection.

These compounds release when garlic is crushed and cooked.

Allicin produce and increase antibodies in your bloodstream which fights off viruses.

3. Sulfur-containing vegetables

These are also called cruciferous vegetables.

Examples include

  • broccoli
  • cabbage
  • kale
  • watercress.

These vegetables are high in immune boosters called isothiocyanates.

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4. Berries

Berries are typically high in anthocyanins. They are anti-inflammatory compounds. The vibrant colors of each berry are due to the antioxidants present. If you haven't heard by now, antioxidants are powerful

5. Spices

Spices like…

♦cardamom  ♦cloves   ♦turmeric

♦pepper  ♦cumin  ♦ginger

not only improve the taste of food but also come with beneficial compounds that boost immune health.

A good  way to include all these spices in your dish is to use Garam masala which is a combination of these spices. You'll find it used in a lot of Asian and Indian recipes.

Consuming these nutrient-dense foods is a start.

A few other tips to keep your immune system in peak shape.

  • Stick to clean eating principles.
  • Always drink plenty of water, it helps to flush out toxins and dead bacteria from your body.
  • Include probiotic rich foods like yogurt, kefir and sauerkraut. They have beneficial bacteria that boost immune health.
  • Make dry beans/legumes a part of your meal, at least twice a week.
  • Eat from a wide variety of fruits and vegetables. A good rule of thumb is to make sure your plate is colorful with all 7 colors of a rainbow.
  • Include raw and sprouted nuts and seeds. They're full of active enzymes, trace minerals and vitamins that build your immune system.
  • Be sure to eat plenty of green leafy vegetables like kale, spinach and other vegetables.
  • Buy organic when possible.
  • Regular exercise and restful sleep play a huge role so don't neglect either!

Yours in Health,

Danette

P.S. Please share this with your friends and I welcome your comments below.

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