Superfoods For Health & Immunity - PDF download
How to boost your Immune system? – Naturally
Best “superfoods” for immunity & Heart health.
Your Top superfoods list – 20 Immune boosting foods.
Downloadable PDF – Top 7 Superfoods to Boost your Immunity.
What foods to eat? – “Superfoods For Health & Immunity”.
Hacks for a stronger Immune system & healthier body.
Facts about Nutrition & Immunity.
Health Benefits of “Superfoods”
We all hear about the many wonderful foods that are good to eat, and good for us. We always hear about eating fruits, vegetables, and nuts. But that’s a big list to sort through, and wouldn’t it be simpler to have a few “superfoods” that you can always turn to? To help you in your endeavors to lead a healthy lifestyle, and a healthy life you can use the list compiled below as a quick reference list.
You heard the phrase “You are what you eat”. The foods we eat directly impact the immune system’s health more than anything else. So if you’re already eating a healthy balanced diet, kudos to you, but you need to take it one step further.
Did you know that there are certain “superfoods” that if consumed on a regular basis can have an almost miraculous effect on the health, and strength of your immune system? These foods are packed with nutrients and disease-fighting properties.
2. Your Super Fruits.
Apple - This is your No1 of "Superfoods For Health & Immunity".
Apples are a great food for many reasons, including the ability to reduce the risk or heart disease, certain cancers, high blood pressure, and type-2 diabetes. They also benefit the respiratory system by preventing lung cancer, and asthma.
By consuming apples your body gets fiber, potassium, and antioxidants, such as Vitamin C, and polyphenols. Studies show that the real benefit comes from the synergistic interaction between these ingredients.
To take the best advantage of apples for your health, eat a wide variety. Make sure that you eat the peel, which contains several times more antioxidants than the inside. As they say, an apple a day keeps the doctor away!
Potent properties: Antioxidant, antibacterial, and vitamin C.
When we think oranges, we immediately think of vitamin C, the best protection against cold, and flu. Oranges are possibly the highest food in vitamin C concentration. One medium orange will provide your body with 162 percent of the recommended daily intake of vitamin C.
In addition to being a powerful antioxidant that neutralizes free radicals, vitamin C also strengthens the immune system by promoting the production of white blood cells. White blood cells are the immune system’s key weapons in fighting infections. Oranges also contain other substances that are important for immune system function such as copper, vitamin A, and vitamin B-9.
Only a quarter of cantaloupe provides almost all the vitamin A needed in one day. Since the beta-carotene in a cantaloupe converts to vitamin A, you get both nutrients at once. These vision-strengthening nutrients may help reduce the risk of developing cataracts.
Cantaloupe is also an excellent source of vitamin C, which helps our immune system. It is also being a good source of vitamin B6, dietary fiber, folate, niacin, and potassium. This helps maintain good blood sugar levels and metabolism. This pale orange power fruit may help reduce our risk of heart disease, stroke, and cancer. That is the reason why they classified this as one of the “Superfoods” it’s very healthy and filling.
Kiwi Fruit - "Superfoods For Health & Immunity".
If you want extreme quantities of Vitamin C, and E that can reduce the risk of asthma, osteoarthritis, and colon cancer. Also if you want to boost your immune system, then grab a kiwi or two.
An interesting point to keep in mind is that dietary vitamin E appears to lower the risk of Alzheimer’s. By consuming kiwis, you get vitamin E without the calories than most other vitamin E rich foods contain, like nuts, and oils.
Another stellar ingredient is lutein, which lowers the risk of cataracts, and muscular degeneration. To get all the above benefits, and reduce the risk of blood clots, then consume one kiwi, two to three times a week.
These mildly sweet (and sometimes tangy) berries offer a high capacity to destroy free radicals that can cause cancer. Low in calories, they offer antioxidant phytonutrients called anthocyanidins, which enhance the effects of vitamin C.
These antioxidants may help prevent cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease, and cancer. They are also a winner in any weight loss plan, as a snack, in a smoothie, or a breakfast mixed with plain low-fat yogurt.
3. The Immune Boosting Veggies.
Garlic - Superfoods For Health & Immunity.
Potent properties: antioxidant, – antibacterial,- antiviral, and antibiotic.
Raw garlic has been used for centuries as a powerful medicinal herb. It’s anti-inflammatory, and antimicrobial properties are so potent that it is called a natural antibiotic. Perhaps the most potent immunity-boosting compound found in garlic is allice, a powerful antibacterial that prevents blood clotting, lowers cholesterol, and kills bacteria.
It has also been known to stop the growth of certain cancers. Naturally, its properties make it a powerful immunity booster and help your body to ward off illness, and infection.
The regular consumption of garlic helps your body fight almost any kind of infection. The list includes common cold, flu viruses, arthritis, inflammatory bowel disease, and infected wounds.
It is also believed to prevent certain types of cancer. A recent study showed that the daily consumption of raw garlic lowered the number of colds by 63 percent. It also lessened cold symptoms by 70 percent. This is reason enough to fall in love with garlic! Garlic has been proven to lower cholesterol levels. High cholesterol can cause the immune system to become sluggish, and weak.
More importantly, eating garlic on a daily basis will protect you from getting sick in the first place. You will notice that you get fewer colds, and sore throats, gum, ear, and nose infections, and recovery from injuries or surgery will be much faster.
Potent properties: Immune stimulant, immuno-modulator, antibacterial, antimicrobial.
An occasional cold, minor injury, or insect bite is actually good for you. It exercises the immune system keeping it strong, alert, and ready to combat more serious infections should they occur.
The seemingly mundane mushroom is an immune stimulant, meaning that it acts as an energizer that exercises the immune system, and gives it a good “workout” without you actually getting sick. In fact, making mushrooms a regular part of your diet can boost your immune system by a whopping 300 percent.
The potent antibacterial agents contained in mushrooms also help fight viruses, bacteria, and fungi. They are a good source of essential minerals needed by the immune system.
While all types of mushrooms contain essential immunity-boosters, the following types are especially potent:
Different Types & Properties
- Maitake mushrooms: The American Cancer Association has listed this mushroom as a top immunity strengthening food that also helps fight the growth of cancer cells. Maitake mushrooms can be found in most high-end supermarkets and health food stores.
Reishi mushrooms: This mushroom is recognized by the Japanese government as an effective cancer treatment. It is packed with a number of cancer-fighting substances that have been known to treat prostate cancer and several types of tumors. It’s also very effective in alleviating bronchitis and asthma.
Shitake mushrooms: Another potent pathogen-killer that destroys many types of viruses, and bacteria. The great news is that shitake mushrooms are available at most grocery stores.
Lion’s mane mushrooms: They have been used for centuries in Chinese medicine as super-powerful immunity boosters. They are also a great “brain food” that promotes cognitive function, focus and memory.
Overall, mushrooms are also packed with essential minerals like copper and selenium. This balance, and promote immune system health. They also prevent high blood pressure, breast, and prostate cancer. They are excellent for heart health.
Tomatoes - Superfoods For Health & Immunity
It is actually classified as a fruit, but nutritionists see it as a veggie. Tomatoes help us fight against heart disease, and cancers such as colorectal, prostate, breast, endometrial, lung, and cancer of the pancreas. Tomatoes are also good sources of vitamin C, A, and K. In a 2004 study, it was found that tomato juice alone can help reduce blood clotting.
Fresh, organic tomatoes deliver three times as much of the cancer-fighting carotenoid lycopene. Even organic ketchup is better for you than regular ketchup! Look for tomato paste’s, and sauces that contain the whole tomato (including peels) because you will absorb 75% more lycopene and almost two times the amount of beta-carotene.
Spinach, and Kale.
A cancer-fighter, and cardio-helper, spinach and kale top the list as far as green leafy vegetables are concerned. Much like broccoli, they provide an excellent source of vitamins A and C.
Kale is a surprisingly good source of calcium at 25% per cup, boiled. Vitamin K is abundantly found in spinach as well, with almost 200% of the Daily Value available, to help reduce bone loss.
Sweet Potato - Superfoods For Health & Immunity.
Potent properties: Beta-carotene, vitamin A, antioxidants.
When was the last time you ate sweet potatoes? Sadly, sweet potatoes are not high on our list of regularly consumed foods. But they rank high on the list of immunity-boosting superfoods.
The much-neglected sweet potato is packed with vitamin A, which the immune system requires in order to function optimally, as it promotes the active disease-fighting white blood cells. Just one sweet potato gives you 400 percent of the required daily intake of vitamin A!
Sweet potatoes also boost resistance to infections. They contain beta-carotene and antioxidants, both of which destroy harmful free radicals.
With regards to overall health, sweet potatoes fight and alleviate chronic inflammations like arthritis and asthma. They are thought to prevent colon cancer and heart attack and stroke.
When you want to help your body absorb more nutrients from the foods you eat, have an avocado too. Fat-soluble phytonutrients, like beta-carotene, are more easily absorbed by the body because of the monounsaturated fat in the avocado.
Avocados also help you keep your weight down because they help you feel full, which triggers your body to stop eating. They are calorie-rich at 48 calories per ounce, so for best results eat one-third to one-half an avocado two to three times a week.
4. Healthy Whole Grain.
Whole Grain Bread, Pasta and Brown Rice.
Whether it’s bread or pasta, the first thing to check for when purchasing whole-grain bread and pasta is to make sure it is 100% whole grain.
Remember to check the list of ingredients on the package. For example, look for the exact phrase “whole wheat flour” as one of the first ingredients listed in whole wheat bread. If it’s not listed as such, then it’s not whole grain. Wheat bran is a cancer-fighting grain that also helps us regulate our bowel movements.
Brown rice is also a better choice than refined grain (white rice) for the same reason as choosing whole wheat bread. Whole wheat flour or brown rice that turns into white flour or white rice actually destroys between 50-90% of vitamin B3, vitamin B1, vitamin B6, manganese, phosphorus, iron, and all of the dietary fiber, and essential fatty acids we need.
Even when processed white flour or white rice is “enriched,” it is not in the same form as the original unprocessed kind. In fact, 11 nutrients are actually lost, and are not replaced during the “enrichment” process!
5. Nuts & Seeds.
These nuts are packed with omega-3 fats, which is one of the “good” fats. A quarter cup of walnuts would take care of about 90% of the omega-3s needed in one day.
Walnuts provide many health benefits including cardiovascular protection, better cognitive function, anti-inflammatory advantages relating to asthma, rheumatoid arthritis, and inflammatory skin diseases like eczema and psoriasis. They can even help against cancer, and also support the immune system.
Chia Seeds - Superfoods For Health & Immunity.
It is overall very healthy, but they are a favorite cancer-fighting superfood.
- Chia Seeds have a great number of nutrients with very few calories.
- Most of the carbs in them are fiber.
- Chia Seeds are high in Quality Protein.
- The High Fiber and protein content in Chia Seeds may help you lose weight.
- Chia Seeds are also high in Omega-3 Fatty Acids.
- They are high in antioxidants.
6. Beans and Legumes.
Black Beans and Lentils.
While black beans are a good source of fiber that can lower cholesterol, so are lentils. The high fiber content in both black beans and lentils helps to maintain blood sugar levels. Also, a fat-free, high-quality protein with additional minerals, and B-vitamins. Black beans and lentils fill you up and don’t expand your waistline.
A complete, one-stop source of using a variety of beans and lentils comes easy when you can find a bag of the 15-bean mix (includes black beans, lentils, navy, pinto, red, kidney, etc.) at the grocery store. Consider making a delicious soup with the addition of tomatoes, onions, garlic, and your favorite spices with this bean mixture.
7. Dairy - Superfoods For Health & Immunity.
Skim Milk and Yogurt.
Skim milk (or low-fat) helps to promote strong bones, offering an excellent source of calcium, vitamin D, and vitamin K. These nutrients help protect colon cells from cancer-causing chemicals, bone loss, migraine headaches, premenstrual symptoms, and childhood obesity. Recent studies also show that overweight adults lose weight, especially around the midsection, when consuming low-fat dairies such as skim milk and yogurt.
Yogurt also includes essential nutrients such as phosphorous, and vitamin B2, vitamin B12, vitamin B5, zinc, potassium, and protein. Yogurt’s live bacterial cultures also provide a wealth of health benefits that may help us live longer and strengthen our immune system.
8. Fish - Seafood - Superfoods For Health & Immunity.
Potent properties: Omega-3 Fatty acids.
Fish is packed with healthy Omega-3 fats, which improve immunity by promoting the production, and activity of white blood cells. In addition to strengthening the immune system, this superfood is just plain healthy in so many ways. Some of these health benefits include:
Reduces the risk of stroke and heart attack.
Contains nutrients that promote brain health.
Decreases the risk of autoimmune disease.
Bear in mind that not all fish are created equal. For maximum immune-boosting benefits, make sure you eat the following types of fish:
Oysters (not technically a fish but are great for promoting immune system function).
Note: If fish is not an option for you, fish oil supplements are a great alternative. Research findings indicate that fish oil improves the immune system response and increases white blood cell production.
9. Honey - Superfoods For Health & Immunity.
Potent properties: antimicrobial, antioxidant, antimicrobial, and hygroscopic (helps with tissue healing, and regeneration).
Since the dawn of history, honey has been known for its near-miraculous medicinal properties. Among other things, it was used to cure coughs and digestive disorders. Treat skin problems, and was used as an ointment to promote wound healing.
Honey is packed with minerals and essential vitamins. This promotes immune system healing and regeneration. This delicious natural sweetener works in tandem with your immune system to eliminate free radicals, kill harmful bacteria, and promote overall rejuvenation of cells, and tissues.
Studies have found that consuming a small amount of honey daily strengthens the immune system, and enables it to quickly fight infections. It also helps the body to heal faster. In many cultures, honey is often recommended to patients recovering from surgery to promote faster healing of tissues and reduce scarring.
Honey is also a great cure for chronic diarrhea, and other digestive issues, sore throat, cough, and helps relieve acid reflux. All of these conditions are relayed to a weak immune system.
Note: The darker color of the honey, the more antioxidants, and disease-fighting properties it contains. Raw honey is also more potent, and better-tasting than processed honey, which is heated, and filtered, making it lose some of its potent properties.
10. Simple Hacks to boost your Health & Immune system
Our lifestyles are one of the key factors that impact our immune system. We can lay the blame on pollution, pesticides, heavy metals in our water, food additives, and myriad other things. But the truth is that our habits play a major role in how our bodies confront and deal with viruses and bacteria.
Naturally, diet is one of the key factors that affect how our immune system functions, as we have seen in the previous chapter. But there are other simple changes you can make to your lifestyle to further boost your immunity and maintain strong immune health.
Here are some additional super-simple hacks that you can apply to further strengthen and reinforce your natural defense system. As you will see, all of them are just plain common sense and yet, it’s surprising how many people overlook them or downplay their importance.
1. Get enough sleep
Bad sleep habits or poor-quality sleep raises stress hormone levels, which in turn weaken the immune system. Scientists are not exactly sure how this happens but research has confirmed that there is a direct relationship between sleep and the body’s ability to fight illness.
The specific results of a recent study should bring this home more clearly. The study found that well-rested people who received a flu vaccine developed stronger immunity to the flu virus, whereas people with poor sleep habits developed less resistance.
Burning the candle at both ends, staying up late, or simply being unable to sleep well is not something to be taken lightly. It’s crucial that you structure regular sleep times and to make sure your sleep environment is conducive to a good night’s rest.
2. Exercise regularly - Free Plan
Exercise doesn’t necessarily mean strenuous workouts at the gym or a formal exercise class. Thirty minutes a day of moderate exercises like walking, swimming, or cycling can do wonders for immune system health. If you are already practicing some form of exercise, great. If not, you should seriously consider getting more active.
Exercise works to boost the immune system on two levels. It floods your body with “feel-good” hormones and promotes better sleep, both of which strengthen your body’s ability to fight disease.
3. Reduce sugar intake
We’ve all heard the expression that sugar is poison. It is certainly true when it comes to its effect on our immune system. When sugar gets into our bloodstream, it reduces the number of immune system cells that attack and destroy bacteria. This effect can last for hours after you consume a sugary soft drink or other sugar-packed food.
Reduce your sugar intake by using natural sweeteners like honey or molasses, and eating fresh sweet fruits like bananas, grapes, and peaches. Fresh juice and smoothies are another great way to satisfy sugar cravings without harming your immune system.
4. Wash your hands
Regular hand-washing throughout the day is probably something very few of us do. Washing the hands after using the bathroom is probably the limit for most people.
The spread of Coronavirus has now made us aware of the importance of washing our hands frequently to prevent the virus from entering our bodies or being passed on to others. Experts are telling us that next to social distance, regular hand-washing is vital to prevent the contraction of this virus.
In any case, washing your hands several times during the day or using a hand sanitizer is just a good health habit that should be part of any daily routine. A little soap and water can go a long way in preventing a long and uncomfortable illness.
5. Reduce stress
Stress hormones are major suppressors of the immune system. Constant stress not only drains you physically but also drains your immune system, putting you at risk of becoming ill more often.
Of course, we recognize that stress is an unavoidable part of life. But regular stress relief should also be a part of our daily lives. Allowing stress to build up is just harmful on so many levels. We’ve often noticed how we get sick after going through a major stress situation. It’s not the stress itself that makes us ill, it’s the weakening effect of stress on the immune system that makes us get sick more easily.
You must adopt some form of stress relief into your lifestyle. This simply means making daily time to relax and engage in any activity that you enjoy. It could be anything from a warm bath to a long nature walk, meditation, or enjoying time with your family. Just make sure that you schedule a daily time to unwind and enjoy life.
6. Catch some sun
Sunlight is an excellent natural source of vitamin D, which also promotes immune system health. If you live in a sunny climate, count your blessings, and make it a habit to catch some rejuvenating sun rays every day.
If your climate is not sunny, make sure to take advantage of sunny days and spend as much time outdoors as possible. Health benefits of the sun include, boost immunity, improves sleep, support bone structure, and reduce cancer risk.
7. Drink plenty of water
This is another no-brainer but how many of us neglect to do this? Water keeps your body hydrated and flushes out toxins that can slow down immune system function. Ideally, we are recommended to drink eight glasses of water a day.
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