Friday, October 9, 2009
Eat These Foods For A Strong Immune System
Immunity-Boosting Foods
Yogurt for Probiotics
There's a promising perk for yogurt lovers! A German study found that probiotics (as found in yogurt with active culture) may shorten your cold episode by almost two days. Most yogurt products have a label claiming they are good for your digestive health and may boost immunity. But not all bacterial strains have the immune-boosting quality. So far, only some strains, like Lactobacillus casei and Lactobacillus reuteri have been scientifically shown to prevent colds, improve immune response, or shorten sick leaves from work. So keep on eating those "friendly" bugs but look for yogurt products that contain these strains!
Choose Greek-Yogurt as it has more than twice the muscle building protein as others, and very little sugar. Most of the yogurt on the market has very little benefit, it's really just no good, choose wisely here are a few brands.
Citrus for Vitamin C
Previous studies have shown that 1,000 mg of Vitamin C supplements may make your cold milder and shorten it by half a day. Another systematic review has found evidence that high-dose Vitamin C reduces the duration of symptoms in people with upper respiratory tract infections. However, not all studies generated a similar result. Hence, it is not generally recommended to take Vitamin C supplements routinely, but you may try them with the onset of a flu. Instead of supplementing on a day-to-day basis, include lots of Vitamin C–rich foods such as orange, kiwi, cantaloupe, strawberries, and watermelon in your diet. You can also try Yoli Blast Caps to add to your Kangen water
Mushrooms for Beta-Glucan Beta-glucans, a type of soluble polysaccharides found in foods, have been identified as having the ability to boost immunity, lower bad LDL cholesterol, and regulate blood sugar. However, not all beta-glucans are effective at improving immune response, according to Dr. Roger Clemens, Professor at the University of Southern California's School of Pharmacy. Beta 1,3/1,6 glucans from mushrooms have been shown to enhance macrophage activity, which is critical in warding off infection. Beta 1,3/1,4 glucans found in oats and barley, however, do not appear to be effective. So toss extra mushrooms in your pasta sauce, soups, stir-fries, casseroles, or pizza. Don't forget, not just exotic mushrooms like shiitake or reishi contain beta-glucans. Local favorites like crimini and white button mushrooms are also healthy options.
Seafood for Selenium
Most of us think of the good omega 3 fatty acids when we think of seafood. But did you know that seafood is also a rich source of selenium, a potent antioxidant? A small study conducted by researchers from the University of California found that healthy men given a high-selenium diet had a better immune response in improving white blood cells (B-lymphocytes and perhaps T-cell function). So include a variety of sustainable seafood choices in your diet.
Green Tea for Catechins
A 2007 study showed that participants taking green tea extracts have improved immune response by secreting more virus-fighting interferon. Dr. Susan Percival, one of the researchers in this study, agreed that drinking at least 6 cups of tea will achieve the same health benefits. "Green tea is a better immune modulator as it contains higher levels of catechins, but black tea still has benefits," added Dr. Percival, Professor of Nutritional Sciences at the University of Florida. Drinking 6 cups of tea may seem like a lot, but adding 2 to 3 cups of this calorie-free beverage to your day is not that hard to achieve.
"Don't Miss Out on One of Japan's Best Kept Secrets..."
Nuts for Vitamin E
Similar to seafood, most people think of omega 3 fatty acids as nuts' major beneficial nutrients. But nuts are also known for their rich levels of Vitamin E, a fat-soluble vitamin. Researchers from Tufts University found that a daily Vitamin E supplement of 200 IU may help prevent colds among the elderly living in nursing homes. So enjoy some unsalted crunchy nuts and other Vitamin E–rich foods such as whole grain cereals.
BlueberriesThese little berries are said to have some of the highest levels of antioxidants of any food available to use. Antioxidants are thought to help protect the body against the damaging effects of free radicals and the chronic diseases associated with the aging process. Fresh fruits, including blueberries, and vegetables contain many of these naturally occurring antioxidants such as Vitamins C and E. Blueberries contain 14 mg of Vitamin C and 0.8 mg Vitamin E per 1 cup of blueberries. Using a test called ORAC (Oxygen Radical Absorbance Capacity), researchers have shown that a serving of fresh blueberries provides more antioxidant activity than many other fresh fruits and vegetables.
Spinach
Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anti-cancer agents.The anticancer properties of these spinach flavonoids have been sufficiently impressive to prompt researchers to create specialized spinach extracts that could be used in controlled studies. A carotenoid found in spinach and other green leafy vegetables fights human prostate cancer two different ways, according to research published in the the Journal of Nutrition. The vitamin K provided by spinach-almost 200% of the Daily Value in one cup of fresh spinach leaves and over 1000% of the Daily Value in one cup of boiled spinach (which contains about 6 times as much spinach)-is important for maintaining bone health.
So, why are we often told that salt is not good for our health?
Dr. F. Batmanghelidj MD explains that salt is not bad for you. It does not raise the blood pressure. It is the insufficiency of other minerals that normally hold on to and keep water inside the cells that causes a rise in blood pressure. Given in conjunction with other minerals, salt will actually lower blood pressure to normal levels.
Dr. F. Batmanghelidj MD also believes that salt is vital for the prevention and treatment of the cancer.
Cancer cells - he explains- cannot live in an oxygenated environment. When the body is well hydrated and salt expends the volume of blood circulation to reach all parts of the body, the oxygen and active immune cells in the blood reach the cancerous tissue and destroy it.
Click here to find out why sea salt and table salt just dont cut it for proper health
Oatmeal is high in fiber — including the soluble form of fiber than can help sweep cholesterol from the body. It also has plenty of slow-digesting, complex carbohydrates that keep your energy levels up and your blood sugar stable.
Oatmeal is also one of the four foods included in a great breakfast (carbs), an approach to eating that has been shown to reduce blood cholesterol levels as effectively as statin drugs. Avoid the pre-flavored, pre-packaged instant varieties (although regular instant oatmeal is fine in a pinch) that contain lots of added sugar.
Opt instead for quick oats, old fashioned oats, steel-cut or boxed oat bran. Each of these varieties will have a slightly different texture, so experiment around to see what works for you. Don’t forget that granola is made from oats and makes a great cold breakfast cereal when paired with skim milk. Again, try to choose low-sugar varieties of packaged granola (like Bear Naked Fit) or make your own low-sugar homemade granola at home.Whole oats and oat groats are extremely nutritious because they are minimally processed, with only the outer hull removed. People not used to these delicious and highly nutritious oats will find them chewy.
Steel-cut oats, Irish oats, Scotch oats, pinhead oats, and cracked oats include groats chopped into small pieces. Grain aficionados prefer them for hot oatmeal and muesli. Nutrition is retained, as no heat processing is involved.
Rolled oats, old-fashioned oats, flaked oats, and oatmeal are steamed, rolled, and flaked for quicker cooking. While less nutritious than the whole oats, they are still a healthful choice and good for cereal.
Quick oats, easy oats, and quick-cooking oats are precooked, so cook up in about three minutes. Nutrients are lost in the manufacturing process.
Instant oats are cooked and dehydrated oats that are reconstituted in hot water. No cooking is needed; however, they are the least nutritious oat option.
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Color Me Healthy - An easy to follow guide to disease prevention You can lose weight, live longer and reduce your risk of disease by eating fruits and vegetables from seven different color groups. That's the theory behind a new food plan that emphasizes the importance of including a variety of health-promoting phytonutrients in your diet. The plan follows the Color Code System,devised by David Herber, M.D. Ph.D., Professor of Medicine at UCLA and the director of the UCLA Center for Human Nutrition. In his book, "What Color is Your Diet?" Dr. Herber classifies fruit and vegetables into seven color groups with each color representing a plant chemical with a specific benefit. What's great about this system is that people can easily understand which whole foods and which nutrients target which disease. Red Group: Included in the red group are tomatoes, pink grapefruit and watermelon. These fruits contain the phytonutrient lycopene, which may prevent heart disease, lung disease and prostate cancer. Red/Purple Group: Grapes, red wine, grape juice, cranberries, blueberries, blackberries, strawberries and red apples are part of the red/purple group. These foods contain anthocyanines, an antioxidant that appears to protect against heart disease by inhibiting blood-clot formation. Orange Group: Included in the orange group are carrots, mangoes, apricots, cantaloupes, pumpkin, acorn squash and sweet potatoes. All high in alpha and betacarotene, these foods may prevent cancer by blocking cell damage caused by oxidation. Orange/Yellow Group: This group targets the prevention of heart disease and includes the nutrient beta cryptothanxin. Included in the orange/yellow group os orange juice, papayas, tangerines, peaches, oranges and nectarines. Yellow/Green Group: Here's the group that includes spinach, mustard greens, turnips, collard greens, yellow corn, green peas, avocado and honeydew melon. Because these are the whole foods that contain lutein and zeaxanthin which target the eyes, they may help prevent cataracts and age-related macular degeneration. Green Group: This group includes broccoli, Brussels sprouts, cabbage, Chinese cabbage and kale. These foods contain sulforaphanes, isothiocyanates and indoles which speed up the action of enzymes that break down carcinogens in the body. White/Green Group: White wine, garlic, onions, celery, pears and chives Putting phytonutrients to work for you! Research shows that free radicals,are rich in flavonoids. Plants in the onion family also contain allicin, which appears to deter the growth of tumors. the by-product of breathing, damage DNA and cause cancer and other diseases. Recent studies indicate that 80 to 90% if all cancers are not inherited, but are caused by DNA defects that could be prevented by eating phytonutrient-rich whole foods. Phytonutrients in the color groups listed, target specific tissues and organs where they protect against oxygen damage. The production of free radical soars as we age, while our bodies' natural DNA defenses break down. Dependence on the DNA defenses available in whole foods becomes increasingly important and that's where color coding your food can help you maintain optimum health. Nutrition experts advise eating at least one serving from each of the seven color groups daily. To get those daily servings, there's no need to consult complex charts, formulas and exchange lists. With a Vitamix machine on your counter, you have over 400 delicious, whole food recipes that can be made in minutes. EXTRA! EXTRA! Phytonutrients aren't the only benefit of eating from the complete color palette. Whole foods add fiber to your diet, so you'll fill up on fruits and vegetables and eat less high-fat and high-sugar foods. The added bonus is that you reduce excess body fat, you further decrease your risk of disease. |
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