Oranges and other Disease preventing Foods
There’s this age old notion that Apples are the grand-daddy of all disease preventing foods. When in actuality there are a lot of other foods that boost your immune system as good or even better than Apples.
The Orange is one fruit that beats Apples when it comes to vitamin C content. Infact, all of the members of the citrus fruit family have as much vitamin C content as with oranges.
What’s the deal with vitamin C you ask? Vitamin C is a nutrient that boosts the immune system by encouraging the production of white blood cells and protecting said white blood cells against free radicals. The connection between vitamin C and immunity is strengthened by the fact that low levels of vitamin C resulted in poorer health. As great as vitamin C may be, it does not make you immune to diseases; rather, it boosts the immune system significantly.
Another fruit that has high vitamin C content is the Kiwi; consuming 1 cup of this fruit covers 273 percent of your daily recommended intake. Aside from being very healthy, they can be very succulent and exotic.
Papaya, another exotic tropical fruit, is also high in vitamins C and A, as well as rich in plant fibers and other healthy plant compounds. Like Kiwis, they are watery and tasty.
If you’re looking for a hot drink, look no further; have some Green Tea. They have antibiotic properties as well as the ability to inhibit viruses like the influenza virus. As an added bonus, they have been found to increase fat burning through their ability to boost metabolic rate.
The next time that you’re going to reach for a snack, have some Probiotic Yoghurt. Studies have shown that frequent intake of probiotics can improve the immune system as a reduction in frequency of illnesses has been observed in people who do. In other studies, probiotics have been shown to reduce the likelihood of viral infections particularly viral infections that cause gut distress. Probiotics is not the sole cause for yoghurt’s immune boosting properties; magnesium, selenium and zinc which are trace minerals that regulate the immune system also play a role in this. Some Yoghurts are fortified with vitamin D, a vitamin that improves the immune system and prevents common colds and flu. However, these yoghurts are often heavily processed.
Don’t skip your greens, have some broccoli. Half a cup or 78 grams of the said vegetable when cooked properly provides enough vitamin C to cover 84% of your daily need.
As previously mentioned, vitamin C is not the only immune boosting nutrient. Zinc is another immune boosting nutrient that is seen in high amounts in Shellfish. Like vitamin C, Zinc protects white blood cells from free radicals and is an important nutrient for developing immune cells. On top of this, they are tasty and a great source of proteins.
Spices, aside from boosting your foods’ flavor, are also disease prevention foods. A single medium-sized red bell pepper contains enough vitamin C needed for a day. Garlics have been used as a remedy to the common colds for centuries. Although there is no concrete scientific evidence to support garlic’s effect on common colds; a study based on anecdotal accounts showed that a lot of people experienced positive effects on their common colds after using garlic as a remedy. Aside from this, the compound Diallyl sulfide which is found in garlic has antibiotic properties and is effective against the Campylobacter bacteria. Turmeric, an important middle eastern spice, has an organic compound called curcumin. This compound has the ability to modulate the activation of T cells, B cells, macrophages, neutrophils, natural killer cells and dendritic cells. It can lessen harmful immune processes such as those seen in allergies but increase beneficial ones. Ginger, probably due to its spiciness, can aid in recovery from cold or flu. Furthermore, a 2013 study showed that ginger can help protect the respiratory system against viral infections.
You can combine the aforementioned foods to load up on immune boosting nutrients. You can make a main course using Sauteed Clam meat mixed with steamed broccoli and spinach. Drizzle gravy that has been spiced up with garlic, bell pepper, black pepper and turmeric to make the dish more interesting. You might need some drinks to go with your main dish. You can make Green Tea and mix them with Ginger Tea and turn the mixture into an Iced Tea with the addition of Honey and Lemon; this drink is both cold, spicy and zesty. Dessert? Well you can have yoghurt, sweetened with honey, citrus fruits, kiwi and papaya
