How can you support your immune system when everyone around you is sick? Let’s talk about the foods you can eat that will support the immune system. -Citrus – high in Vitamin C which supports and enhances the immune system -Red Bell Peppers – high in Vitamin C and Beta Carotene -Broccoli – Supercharged with Vitamins A,C and E which are all immune supporting vitamins. Cook as little as possible! -Garlic – fights infections, lowers blood pressure and has immune boosting properties -Spinach – rich in Vitamin C, antioxidants and beta carotene which increase infection fighting ability. -Almonds – high amount of Vitamin E have been shown to improve overall immunity but supplementing with Vitamin E is not necessarily recommended. Eating 46 almonds will give you 100% of your days intake. Also consider Almond milk and/or butter. -Turmeric – anti-inflammatory -Green Tea – has flavonoids which are antioxidants that have been shown to enhance immune function. Green Tea is also a good source of amino acids. -Sunflower Seeds – they have Phosphorous, Magnesium, B6 and high in Vitamin E – all of these act together to regulate and maintain the immune system function. -Mushrooms (Reishi, Shiitake, Maitake) – they contain beta-glucan – they stimulate white blood cell production. Beta glucan is NOT naturally made in the body but has been proven to trigger and regulate the immune system.
What are some Immune Supporting Supplements? -Probiotics – help improve the microbiome of the gut which is associated with 70% of your immune system. Beneficial bacteria in the gut THRIVE on fiber found in fruits and vegetables. Fermented probiotics are the best because they have ingredients that have been through lacto-fermentation in which natural bacteria feed on sugar & starch which preserves food and creates beneficial enzymes. Increasing daily probiotics will support a healthy immune system and healthy microbiome. -Oregano Oil – has anti-bacterial, anti-viral and anti-fungal properties. It can alleviate respiratory illness. Can be used on bottom of feet or taken in pill form when needed but not recommended on a daily basis when not sick. -Iodine – rich foods is a major booster of immune system, stimulates and increases activity of antioxidants to provide a strong defensive measure against sickness and disease. -Vitamin D - Deficiency in Vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection. Taking Vitamin D will regulate the absorption of calcium and phosphorus, and facilitating normal immune system function. If taking as a supplement be sure to take with food that contains healthy fat! Sleep – releases cytokines and when you are sick you need more. The more you sleep the more your body will produce and release. Infection-fighting antibodies and cells are increased during sleep as well which supports the immune system. Exercise - help flush bacteria out of the lungs and airways. The brief rise in body temperature during and right after exercise may prevent bacteria from growing. This temperature rise may help the body fight infection better. Exercise allows lymphatic system to move throughout the body.
Almost all the above WILL BE done on a daily basis automatically if you participate in a healthy eating lifestyle 90% of the time, take probiotics daily. get plenty of sleep nightly and exercise on a regular basis.
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