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Top Foods for Your Health ( courtecy;- medicineNet.com )
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Fight illness with foods that improve your immune system.
Reach for bright-colored antioxidant and vitamin-rich fruits and vegetables
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Reach for Elderberries
Modern Day Folk
Medicine
Elderberrry is a shrub
that has been used medicinally for centuries. Sambucus nigra, or black
elderberry bush, is the version most commonly used to make syrup and lozenges.
Extracts of elderberry have antiviral, anticancer, and anti-inflammatory
properties. Elderberry is also high in flavonoids. People take elderberry syrup
as a remedy for colds, flus, and bacterial sinus infections. The plant medicine
works by reducing swelling in mucus membranes. Some studies suggest elderberry
extract reduces the duration of the flu.
Elderberry
Interactions
Elderberry benefits are
numerous, however, the remedy may interact with certain prescription
medications. Always check with your doctor or pharmacist prior to adding any
new remedy to your regimen. Elderberry may interact with the following
medications.
·
Diurectics: Elderberry
is a diuretic so taking it with a prescription diuretic will increase the
effects.
·
Laxatives: Elderberry
has laxative effects, so it should not be taking with other laxative
mediations.
·
Steroids: Elderberry
stimulates the immune system so it should not be taken with steroids and other
medications designed to suppress the immune system. People who are on
immunosuppressive drugs after having undergone organ transplantation should not
take elderberry.
·
Chemotherapy: Elderberry
may interfere with chemotherapy and should not be taken with it.
·
Diabetes medications:
Elderberry lowers blood sugar so it should not be taken with medications that
treat diabetes.
·
Theophylline: Elderberry
may reduce blood levels of this medication prescribed to treat asthma and
respiratory conditions.
Have More Mushrooms
Immune System Boosters
Wondering how to boost
your immune system? Eat more button mushrooms. Mushrooms are high in selenium
and B vitamins like riboflavin and niacin. These minerals and vitamins are
necessary for the immune system to work in tip top form. Mushrooms are also
high in polysaccharides, sugar-like molecules that boost immune function.
Flavorful Fungus
Mushrooms have a savory
quality that can enhance the flavor of many dishes. Not quite sure how to eat
mushrooms? Try the following mouth-watering ways to serve up these tasty fungi.
·
Sautéing, grilling, and
roasting will help bring out the rich, savory flavor of mushrooms.
·
Mushrooms make a great
addition to scrambled eggs and omelets.
·
Toss sliced mushrooms
into soups, salads, or lasagna.
·
Enjoy Portobello
mushroom tops in veggie burgers.
·
Stuffed mushrooms make
tasty hors d’oeuvres.
Acai Berry Benefits
Antioxidant-Rich Berry
Acai berry is a
black-purple fruit that is derived from the acai palm tree in Brazil, Trinidad,
and certain parts of South America. The fruit is high in anthocyanins. These
flavonoid molecules are very potent antioxidants. They combat oxidative stress
in the body by mopping up free radicals. Antioxidants are credited with
boosting immunity and lowering inflammation in the body. There’s never been a
better time to enjoy an acai bowl!
Immune-Boosting Fruit
Acai berry is such a
potent antioxidant and stimulator of the immune system, researchers are
studying it as a potential treatment for all kinds of conditions. Areas of
study include acai use in people with
·
increasing prostate
specific antigen (PSA);
·
cardiovascular disease
and metabolic syndrome;
·
lower rectum cancer, and
·
constipation.
Oysters on the Menu
Seafood Superfood
Oysters are a
nutritional powerhouse from the sea. One 3-ounce serving of Pacific oysters
provides 190% of the daily value of selenium, 45% of the daily value of iron,
and 20% of the daily value of vitamin C, all for just 140 calories. One 3-ounce
serving of oysters contains 16 grams of high-quality protein. The seafood also
provides zinc and vitamin A. These vitamins and minerals in oysters are
critical for proper immune function.
Ways to Eat Oysters
Most people are familiar
with raw oysters served in the half shell, but there are many other ways to eat
oysters. These include
·
oysters Rockefeller,
·
oyster stew,
·
oyster stuffing,
·
scalloped oysters, and
·
grilled oysters.
Pumped About Watermelon
Watermelon Nutrition
Watermelon is an
immune-boosting fruit. One 2-cup serving of watermelon has 270 mg of potassium,
30% of the daily value of vitamin A, and 25% of the value of vitamin C.
Calories in watermelon aren’t much at all. One 2-cup serving of watermelon has
just 80 calories. Watermelon also provides vitamin B6 and glutathione. The body
needs these vitamins, nutrients, and compounds like glutathione for proper
immune function.
5 Ways to Eat
Watermelon
Watermelon slices are
the most common way to enjoy this fruit. Here are a few creative ways to eat
watermelon.
·
Make a fruit salad with
watermelon and top it with a lemon, honey, and mint dressing.
·
Have a tall glass of
watermelon strawberry lemonade.
·
Snack on arugula
watermelon salad topped with feta cheese.
·
Enjoy frozen watermelon
sorbet.
·
Cool off with
watermelon, ginger, lime pops.
Try Some Wheat Germ
Wheat Germ Nutrition
Wheat germ is the
innermost part of the wheat kernel. It is the most nutrient rich part of the
grain. The germ is rich in B vitamins, zinc, and vitamin E. Sprinkle wheat germ
on top of yogurt or cereal or add it to a shake. Wheat germ makes an easy
addition to bump up the nutrition in baked goods. Substitute wheat germ for a
bit of white flour in recipes to get some extra vitamins and minerals.
What Do You Do with
Wheat Germ?
Most people know wheat
germ makes a tasty topping sprinkled on fruit, yogurt, or cereal, but what else
can you do with it? Wheat germ is a versatile food that can be used in a
variety of recipes.
·
Combine wheat germ,
herbs, and spices to make a breaded coating for baked chicken and fish.
·
Use wheat germ instead
of breadcrumbs in meatloaf and meatballs.
·
Sprinkle wheat germ on
top of baked apple crumble and similar desserts.
Reasons to Like Low-Fat
Yogurt
Dairy Health Food
Nutrition guidelines
recommend adults consume 3 servings of dairy products per day. Low-fat yogurt
provides 11 grams of protein, 250 calories, and almost 400 mg of calcium per
8-ounce serving. Low-fat yogurt can also help meet your daily requirement for
vitamin B12, vitamin D, and vitamin B2 (riboflavin). Adequate levels of vitamin
D and other nutrients are necessary for robust immune function. Yogurt is rich
in probiotics, including Lactobacillus acidophilus, Lactobacillus
casei, and Bifidus. These strains boost immune function
and may even help reduce both the length and severity of colds. Beneficial gut
flora are needed for proper digestion, detoxification, and immune function.
Probiotics even help reduce eczema symptoms in babies.
5 Ways to Eat Yogurt
Most people eat yogurt
straight out of the cup, but there are many other ways to enjoy this
immune-boosting food.
·
Mix yogurt, fruit juice,
and a bit of honey. Pour into molds and freeze to make yogurt pops.
·
Enjoy cucumber salad
with yogurt dill dressing.
·
Make coleslaw with
yogurt instead of mayonnaise.
·
Serve fish topped with
minted yogurt sauce.
·
Use yogurt in creamy
soup recipes to give them a tart kick.
Super Spinach
Leafy Green Superfood
Spinach gets top billing
as a superfood thanks to its high content of folate, vitamin A, vitamin C,
fiber, magnesium, and iron. The nutrients in spinach boost immune function and
provide the body with necessary nutrients for cell division and DNA repair.
Reap maximum benefits from spinach by eating it raw or lightly cooked to
preserve nutrients.
Think Beyond Spinach
Salad
Most people are familiar
with spinach salad, but how else can you prepare spinach? Surprisingly, there
are a lot of ways to enjoy this nutritious, leafy green veggie including
·
spinach-artichoke dip,
·
creamed spinach,
·
spinach lasagna,
·
garlic sautéed spinach,
and
·
spinach and cheese
stuffed pasta shells.
Tea Time
A Cup of Immunity
About half the
population in the United States drinks tea regularly. Antioxidants in tea
called polyphenols and flavonoids are credited with boosting immune function.
These compounds may also reduce the risk of heart disease. Drinking green tea
favorably affects blood lipids, increasing good HDL cholesterol and decreasing
LDL bad cholesterol, triglycerides, and total cholesterol.
Beyond the Tea Cup
Tea is not just confined
to be enjoyed by the cup. Amazingly, you can use teas in many of your favorite
recipes. Think outside the cup!
·
Add powdered tea to
softened butter to make a savory spread.
·
Cook grains and noodles
in tea instead of stock.
·
Use powdered tea as a
rub to infuse meats with unexpected flavor.
·
Make tea infused dairy
to use in cream sauces for pasta and rice dishes.
·
Add powdered tea to
shortbread dough to make tea cookies.
Say Yes to Sweet
Potatoes
Orange Spuds Are
Better
One medium sweet potato
packs a whopping 120% of the daily value of vitamin A and 30% of the daily
value of vitamin C, all for just 100 calories. These vitamins are crucial for
immune function and great for your skin. Sweet potatoes are a cholesterol-free
and fat-free food, so you get all the helpful, immune-boosting vitamins without
the guilt. Sweet potatoes serve up a healthy portion of fiber, too.
Sweet Potato Recipes
to Savor
The deep, rich color of
sweet potatoes reflects the high vitamin A content. These bright, orange root
veggies can be whipped up in a variety of ways. Try these sweet potato dishes
on for size.
·
savory sweet potato
fries
·
sweet potato casserole
·
twice baked sweet
potatoes
·
sweet potato pie
·
sweet potato beet chips
Bring on the Broccoli
Broccoli to the Rescue
Broccoli is a
nutrient-packed powerhouse to support your immune system. One cup of broccoli
provides as much vitamin C as an orange. The veggie is also high in
beta-carotene, potassium, magnesium, zinc, and iron. Broccoli supplies an array
of B vitamins (B1, B2, B3, and B6). Together, these vitamins and minerals help
the immune system to run in top form. Another healthy compound offered up by
broccoli: glutathione, the master antioxidant in the body.
5 Ways to Enjoy
Broccoli
Not a fan of broccoli?
Some people love it, some hate it, but broccoli is such a nutritious vegetable,
it makes sense to find a way to eat more of it. Broccoli can be prepared in
ways that are so tasty, you’ll crave it! Try the following broccoli dishes on
for size.
·
creamy broccoli and
cheese soup
·
broccoli casserole
·
broccoli salad
·
lemon braised broccoli
·
roasted broccoli rabe
Harness the Power of Garlic Cloves
Bring on the Bulbs
People have
praised garlic for ages for its immune boosting properties. Garlic has
antibacterial, antiviral, and anti-fungal properties. The bulbs are rich in
antioxidants that quench free radicals that play a role in Alzheimer’s disease,
heart disease, cancers, and other conditions. In one study, people who took
garlic supplements during cold season caught fewer colds than those who took
placebo pills. If you do catch a cold, garlic can shorten the duration of it.
If you do try garlic supplements, be mindful that the one you choose contains
the active ingredients contained in real garlic.
Garlic and Cancer
Garlic boosts
the portion of the immune system that is tasked with fighting viruses and
cancer. Several studies have documented a link between garlic use and reduced
rates of many different types of cancers. People who regularly consume lots of
raw or cooked garlic have 30% to 35% fewer colorectal cancers than those who do
not eat the allum. In one small study of people who had inoperable pancreatic,
colorectal, or liver cancers, immune function was improved when participants
took aged garlic extract for 6 months.
Miso Soup to the Rescue
Fermented Foods and
Immunity
Miso soup has
been a staple in Japanese cuisine for centuries. Miso is a salty paste made
from fermented soybeans. It is rich in probiotics that are beneficial for
gastrointestinal health and boosting the immune system. A lack of beneficial
bacteria or an imbalance of bacteria in the GI tract is associated with a
variety of medical conditions including irritable bowel syndrome (IBS), food
allergies, gastroenteritis, inflammatory bowel disease (ulcerative colitis and
Crohn’s disease), and even certain kinds of cancers. Sipping a cup of miso soup
is a great way to introduce beneficial food-based probiotics into the GI tract.
Busy Little Bugs
Beneficial
microorganisms found in miso soup and other fermented foods perform a variety
of necessary functions in the GI tract. They synthesize vitamins and amino
acids. They produce short-chain fatty acids (SCFAs) that the cells lining the
GI tract use for fuel. The probiotics establish a healthy balance of flora in
the gastrointestinal tract, protecting against pathogenic strains that try to
take hold. About 70% of the immune system lies in the gut. Healthy, balanced
gut flora makes for a strong immune system.
Chicken Soup for the Cold
Serving Up a Bowl of
Relief
Mom was right
to make a pot of homemade chicken soup when you got sick. It turns out there
are very real, scientific reasons chicken soup helps you get over a cold more
quickly. When cold viruses invade tissues of the upper respiratory tract, the
body responds by triggering inflammation. This inflammation signals white blood
cells to move to the area and stimulates the production of mucus. Ingredients
in chicken soup appear to halt the movement of white blood cells, thereby
decreasing mucus associated with colds. Too sick to cook from scratch? Canned
chicken soup can ease cold symptoms, too.
More Cold-Fighting
Remedies
To get over a
cold more quickly, sip lots of warm liquids like chicken soup, ginger tea, and
warm water with lemon. Staying hydrated helps thin mucus secretions and flushes
the virus out of your body. Taking zinc lozenges, syrup, or tablets within 24
hours of exhibiting cold symptoms can help reduce the duration of a cold.
Taking vitamin C supplements throughout cold season may not keep you from
catching a cold, but it may help ease symptoms if you do catch one.
Reap the Rewards from
Pomegranate Juice
Harness Purple Power
Beneficial compounds in
pomegranate extract have been found in lab studies to inhibit the growth of
harmful types of bacteria including E coli O157:H7, Salmonella,
Yersinia, Shigella, Listeria, Clostridium, Staphylococcus aureus, and
other organisms. There’s also evidence pomegranate compounds inhibit the growth
of bacteria in the mouth that contribute to periodontal disease, plaque
buildup, and gingivitis. Pomegranate extracts have antiviral properties against
the flu, herpes, and other viruses. In addition to fighting bad viruses and
bacteria, there is evidence that pomegranate extracts promote the growth of
beneficial gut flora that boosts the immune system including Bifidobacterium and Lactobacillus.
5 Ways to Enjoy
Pomegranate
Most people enjoy
pomegranate by eating the jewel-colored seeds after cutting open the fruit.
There are many other ways to indulge in pomegranate.
·
Add tart, colorful
pomegranate seeds to fruit salad.
·
Cool down with
pomegranate lemonade on hot summer days.
·
Make a lovely salad with
watercress, endive, blood oranges, and pomegranate seeds.
·
Mix pomegranate seeds
into wild rice pilaf.
·
Use pomegranate seeds to
make a tasty relish to top meats.
Make Friends with Ginger
Anti-inflammatory Root
Antioxidant compounds in
ginger root have potent anti-inflammatory and immune-boosting properties.
Normal metabolic processes in the body, infections, and toxins all contribute
to the production of free radicals resulting in oxidative stress. Antioxidants
in foods like ginger quench free radicals and help guard against arthritis,
cancer, neurodegenerative disorders, and may other conditions. Grate some fresh
ginger and steep it in hot water to make tea. Fresh grated ginger also makes a
great addition to healthy stir fried veggies. Ginger has proven antibacterial
and antiviral properties.
5 Ways to Eat Ginger
What can you do with
ginger root? A lot! Here are a few ideas to add more ginger to your menu.
·
Add ginger to hot
chocolate for an unexpected kick.
·
Grated ginger makes a
lovely addition to carrot cake or spice muffins.
·
Make a ginger orange
glaze to enjoy over salmon filets.
·
Add ginger to marinades
for meats.
·
Enjoy honey ginger
chicken wings.
Maximizing the health of
your immune system is easy when you know which foods to eat. Eat these 16
immune-boosting foods to keep your immune system in the topmost form.
Reviewed by William C. Shiel Jr., MD, FACP,
FACR on Friday, February 17, 2017
16 Foods That Boost and
Improve Your Immune System
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