At this time of the year we could all do with knowing how to boost your immune system. This is something I have put a lot of research into and personally implemented. I’ve broken it down into two parts:
Part One – Five Foods To Boost Your Immune System
Avocados: This fruit is an easy way to boost your immune system. They contain essential amino acids, antioxidants and healthy fats to help balance hormone function. They support our adrenalin function and in simple terms help to keep our immune system happy. They are rich in fibre, which helps us to feel fuller for longer. Avocados help to boost good cholesterol (HDL) and to lower bad cholesterol (LDL). They are gluten free, dairy free, vegan and vegetarian. And if all of that isn’t enough to convert you, avocados are also an anti-aging powerhouse. Try spreading avocado on wholegrain toast for breakfast. Add avocado to salads or add a little cumin to mashed avocado to make a tasty dip.
Blueberries: This little berry is among the highest antioxidant value fruits. Blueberries help get rid of harmful free radicals, which attack our immune system. Not only are they helping to protect us against the common cold, they will also protect against infection, degenerative diseases, some cancers and aging. Blueberries help to control blood-glucose levels in type 2 diabetes. With just 57 calories per 100g of fresh blueberries it’s safe to say they are very low in calories. Sprinkle a handful of blueberries onto your oats or cereal in the morning. Include blueberries, along with strawberries and raspberries, for mid-afternoon snack with two heaped tablespoons of low fat natural yogurt.
Cruciferous Vegetables: such as kale, broccoli, cabbage and lettuce boost our immune function by supporting the liver’s ability to flush out toxins. We need to support our liver to make sure that it is able to detoxify as much as it possibly can and also to provide a good environment for immune cells that live there. Aim to eat at least one large portion of cruciferous vegetables per two meals per day.
Ginger: When my immune system is compromised I am most likely to end up with sinus infections, which is why I was so excited to learn that ginger can help to break down the accumulation of toxins in the organs, particularly in the lungs and sinuses. Ginger warms the body and cleanses the lymphatic system, which is the body’s sewage system. By helping to keep our airways and lymphatic’s clear, ginger also helps to prevent the risk of infection. Ginger helps to ease muscular discomfort after working out. Ginger contains some of the most potent anti-inflammatory fighting substances known and is a natural pain killer. Make ginger tea by bringing water to the boil, adding the ginger root pieces, lower the heat and simmer for 15 minutes. I add a little fresh lemon juice. Strain the tea before serving. Or simply add a squeeze of root ginger to green tea. Add fresh ginger to soups and sauces. Dried ginger is effective too. Sprinkle dried ginger over your morning oats or cereal, or sprinkle over fruit and yogurt.
Mushrooms: Whatever your choice is – oyster, shitake or enoki- Japanese mushrooms are a great immunity booster. They are loaded with a powerful antioxidant that does not get destroyed during the cooking process. And it doesn’t stop with the Asian varieties, studies show that all mushrooms are beneficial to our health and help to build a competent and functioning immune system. For a mid-morning boost; serve a poached egg on a cooked breakfast mushroom. Or add a tablespoon of light crème cheese to cooked button mushrooms and serve on wholegrain toast.
Boosting Your Immune System Is Not Difficult
Like most health issues, our immune system is not just affected by what we eat, but also by our lifestyle. Watch out for my next article How To Boost Your Immune System – Part Two 5 Lifestyle Changes To Boost Your Immune System. If you found this blog helpful please share it on Facebook, Twitter or any social media that you use. If you have any questions on How To Boost Your Immune System please leave a comment and I will be happy to answer you.