My dear friends the best defense for your immune system is a healthy diet, end of story. Our ancestors knew from experience that certain foods and herbs appeared to foster health and eliminate disease, however, they didn’t really know why. Today dear friends, thanks to sophisticated chemical analysis and our vast library of clinical studies, we can see the mechanisms and ingredients at work, and they are definitely impressive.
From chlorophyll to sulforaphane to folate and fiber, the hidden compounds in a wide variety of plant foods have been shown to boost your body’s defense against illness and even promote longevity. Taking, in consideration, the term, superfoods is toss around these days like a frisbee, it is indeed a bit simplistic. It is important for all of us to understand that there is no single food that holds the key to good health or disease prevention, says Ansley. Hill, RD, LD.
However, there are certain foods and groups of foods that can bring an exceptional wealth of nutrients and phytochemieals. The vast majority of these are plant foods and the research shows why. Our immune system relies on white blood cells that produce antibiotics to combat bacteria, viruses and other Invaders. Vegetarians, who take in way more plant foods then omnivores, have been shown to have more effective white blood cells compared to non-vegetarians. Vegetables and fruits also provide a provider plethora of nutrients including vitamin C, D, and vitamin E, and antioxidants like beta carotene, that have been shown to both boost immune function and also reduce inflammation.
Our body has an incredible ability to heal itself, and get back into balance when we feed it, what it really needs, says nutrition expert Joel Fuhrman, who is a MD and the author of Eat for Life and Super Immunity. The most important rule to follow is to seek out a variety. Yes you can eat a lot of kale, but my friends, then you are missing out on other micronutrients.
Instead, you want to branch out into an array of whole, naturist foods that work together for optimal energy and well-being. This will ensure you are receiving the necessary vitamins, minerals, phytochemieals, antioxidants and other micronutrients that can protect you against disease. Especially heart disease, cancer, and dementia. And I sincerely recommend that you integrate these superstars on your weekly shopping list.
More potassium than bananas, more protein than any other fruit, with tons of fiber and heart-healthy monounsaturated fatty acids, especially oleic acid, which is linked to reduced inflammation.
Superhigh in folate, anti-inflammatories and fiber
With antioxidants galore especially carotenoids like beta carotene, also rich in vitamin C, they have been shown to help reduce the risk of cancer and lessen cell damage from oxidation.
A natural detoxifier, garlic is also high in a sulfuric compound called allicin that have been shown to reduce the chances of developing cold symptoms and to help you recover from them much more quicker, as well as lowering the risk of stomach and colorectal cancer.
Has long embraced as a health remedy, cinnamon functions as an expectorant when you have a cold with congestion, and soothes gastrointestinal woes.
One of the very first plants ever cultivated by humans, figs have some of the highest mineral and fiber content of any fruit. They are considered anti-cancer and antibacterial Superheroes, and their high levels of manganese helps fight osteoporosis and joint pain.
These beautiful magical fungi have almost everything: many antioxidants, along with anti-cholesterol, anti-allergic, anti-tumor and anti-cancer properties. They have even been shown to fight hypertension, inflammation, liver disease and diabetes.
The 70%-cocia form of chocolate has flavonoids that can lower blood pressure, protect the heart from atrial fibrillation, keep the brain sharp as we age and produce mood-lifting endorphins.
Greens like kale, like kale, Swiss chard, collard greens, and spinach are all excellent sources of nutrients, including folate, zinc, iron, calcium magnesium, vitamin C and fiber. Different kinds brings varied benefits, so boys and girls mix and match. Look for: arugula (vitamins A, C and K, all minerals that help defend against premature aging and that Almighty common cold); collard greens (a wonderful super high level of vitamin k, along with vitamin A and C); dandelion greens (vitamin B and C calcium, iron, and potassium); kale (iron, folate, magnesium, calcium, omega-3s, and vitamin-A C and K); sorrel; Swiss chard; and spinach (one cup has 1,111 percent of the daily recommendation for vitamin K, which promotes faster wound healing and enhance the brain function; vitamin A and C; protein antioxidants and iron).
BEANS AND LEGUMES
Always aim for a half cup of beans every single day. In the Nurses’ Health Study, women who ate beans three times a week had a 26% lower rate of breast cancer. Look for black beans, (antioxidants, vitamins, minerals, and a heap of fiber; they have been shown to lower cholesterol levels); chickpeas; kidney beans; lentils beans; Lima beans, lentils; and pinto beans.
absolutely, all varieties of these snackable foods supply unique micronutrients, including plant sterols that reduces cholesterol levels and fight heart disease. Look for almonds (riboflavin and L-carnitine, which are believed to help ward off Alzheimer’s); Brazil nuts (selenium, an antioxidant mineral shown to help prevent arthritis from attacking joint tissue; it may also protect against heart disease); cashews; macadamia nuts, (can lower cholesterol and triglyceride levels and protect against heart disease); pecans, (highest antioxidant levels of all edible nuts, protecting the heart and brain); pistachios; and walnuts (highest omega-3 levels of any tree nut).
We all know we shouldn’t be doing certain things, eating junk food, smoking tobacco, having way too much alcohol, not getting enough sleep and some of us are turning into a couch potato. My friends the problem is that many of those activities can get locked into our lives and become second nature, aka habits. If you are sincerely planning to improve your immunity status, well you will have to make some changes, don’t freak out, I’m giving you tips that will point you in the right direction.
However, you must pace yourself, it may well sound exciting to change your entire life in one full scoop, but, the research suggests it may not be the best way to accomplish this. There are studies that show willpower is like a muscle: it can’t get stronger with the necessary workout, but it is also like a muscle in that too many demands can definitely exhaust it and may cause it to break down. If you really want to make several changes in yourself, you can do them one after the other, rather than simultaneously, now, let us get back to the best fuel for your body.
whether your favorite color is red blue or black, berries are linked to a reduced risk of diabetes cancer and dementia. It is recommended to eat three fresh fruits a day, including a cup of berries. Shop for blackberries, (high concentrations of anthocyanins, compounds shown to protect humans from numerous diseases including cancer and dementia); blueberries, (antioxidants that fight free radicals, and catechins that activate fat-burning genes); cranberries, (phytochemieals and anti-cancer flavonoids, also compounds that inhabit bacteria from Causing urinary tract infections); mulberries, (resveratrol, which protects against strokes and aging); raspberries, (anthocyanins, and ellagic and gallic acids, thought to be cancer fighting); and those wonderful strawberries, (vitamin C and polyphenols)
as we know all fish is good for you, however, fattier choices have extra benefits due to their omega-3 fatty acids, go ahead and try to buy wild catch when possible. Look for halibut (which is a good source of selenium, a top nutrients for fighting heart disease and inflammation); and my personal favorite, salmon, (extra high in Omega-3s, which protects both our brain and our heart).
These tiny powerhouses have a big-time nutritional punch. Look for: chia seeds, (protein and fiber); flax,(omega-3 fatty acids, especially alpha-linolenic acids, which are heart-protective, and lignans, which are proven to lower some cancer risk); hempseeds; mustard seeds, (which has cancer-fighting compounds and minerals, like magnesium and selenium, which are also linked to a lower risk of heart disease); and sesame seeds, (having the highest concentration of cholesterol-lowering phytosterols of all nuts and seeds).
my friends these little leaves our pact with benefits that are in the form of phenol compounds, that comes along with their powerful flavors. Look for: basil, (anti-bacterial properties to help fight infections and colds.
With a big punch of vitamin C, the Citrus family of fruits has long been known for supporting the immune system and protecting against colds and flu. Grapefruit, (the pink variety also contains Iycopene, which is a carotenoid linked to tumor-fighting activity); lemons and limes (both detoxi gofiers); and oranges (anti-inflammatories that lowers the risk of cancer and promotes a healthier immune system).
all of these delicious island fruits are full of disease and cancer fighting phytonutrients like vitamin C and lycopene. Definitely look for: guava; and mango (beta carotene); and one of my favorite papaya (the enzyme, which aids digestion); passion fruit (three kinds of antioxidants that boosts immune function); pineapple (bromelain, a powerful digestive enzyme shown to promote healing and reduce inflammation can just be and swelling).
absolutely all whole grains contain fiber and other beneficial compounds, however, certain varieties, especially the newly appreciated ancient grains, stand out nutritionally. Look for: that old time buckwheat ( gluten-free, despite the name and very high in protein, fiber and manganese, which helps prevent osteoporosis an inflammation); quinoa (the very most nutritious grain per 100 calories; and with more calcium than milk); bulgur; farro (magnesium and super high fiber); and kamut (40 percent more protein than our common wheat).
Your microbiome also benefits from what you don’t eat, my dear friends please avoid processed carbs and meats, like hot dogs and bacon, sugar, and any other artificial ingredient. It is all bad news, foods of this nature, are killers, they only destroy the human body, and the people who make these foods are absolutely aware of this, unfortunately it’s all about the mighty Dollar, not about human life. If you truly want to live a long healthy quality life, you have the information here, and what foods to do it with, it’s all on you now, my friends, I pray that you will make the correct decisions. All good things in life, take sacrifice.
May good health and prosperity be always with you.
Humbly yours Paul Earl