8 Great Foods to Elevate Your Immune System
And 8 Evil food categories that Hurt our Immune System.
Maintaining a robust immune system is crucial for overall well-being. Along with adapting a healthy lifestyle and exercise routine, incorporating immune-boosting foods into your diet can significantly enhance your body's defense mechanism. Here are 8 great fruits and veggies that can elevate your immune system to new heights! Be sure you are not allergic or sensitive to the foods listed and ask your physician before changing your diet if it is right for you.
Citrus Fruits: Loaded with vitamin C, citrus fruits like oranges, lemons, and grapefruits are known to boost your immune system and help fight off infections. Cranberries are awesome but we never see them sold unsweetened.
Here are some to keep.
Broccoli: Packed with vitamins A, C, and E, as well as antioxidants and fiber, broccoli is a powerhouse vegetable that strengthens your immune system and supports overall health.
Spinach: This leafy green is rich in vitamin C and antioxidants that enhance the immune system and protect the body against illness.
Berries: Blueberries, strawberries, and raspberries and red and purple grapes are rich in antioxidants, which help protect cells and boost immunity.
Garlic: Known for its immune-boosting properties, garlic contains sulfur compounds that stimulate the production of white blood cells, enhancing the immune response.
Ginger: This spice has long been used for its immune-boosting properties. It contains gingerol, which has antimicrobial and anti-inflammatory effects.
Bell Peppers: High in vitamin C, bell peppers support the immune system and are loaded with antioxidants that help protect cells from damage.
Kiwi: Packed with vitamin C, vitamin E, and antioxidants, kiwi is a delicious fruit that provides a significant immune-boosting advantage.
Fresh nuts and seed. (be sure you aren't allergic to nuts!) Apples are sweet and healthy. Add healthy nut butter to it as a great snack.
Incorporating these fruits and veggies into your diet will not only improve your overall health but also strengthen your immune system, enabling you to stay healthy and fight off infections more effectively.
Evil Foods disguised as delicious
Sugar - A simple trick to calculate and understand how much sugar we our eating is to convert grams to teaspoons. 4 grams = 1 teaspoon. Often we see a drink or treat with 20 or 30 grams of added sugar per serving!
Fried Foods: Steer clear of fried fruits and vegetables, such as fried plantains or fried zucchini, as they can be high in unhealthy fats that can suppress your immune function. I get a Migraine from fried Plantains and have stopped purchasing them.
Sugary Fruit Juices: While fruit juices may seem like a healthy option, they are often loaded with added sugars, which can negatively impact your immune system. Opt for whole fruits instead or seek out the better brands of juice.
High-Sugar Smoothies: Be cautious of smoothies that are overloaded with sweetened fruits or added sugars. Excessive sugar consumption can hamper your immune response, so limit your intake.
Fruit Yogurts with Added Sugar: Some fruit yogurts may contain added sugars or artificial sweeteners, which can impair immune function. Choose plain, unsweetened yogurt and add fresh fruits for natural sweetness. Some plain yogurts also add intense sugar. Plain means not having fruit flavor it does not mean without sugar. Read labels!
Fruit Snacks and Candies: These sugary fruit-flavored snacks may have little to no real fruit content and can wreak havoc on your immune system. Opt for fresh or dried fruits instead. If possible get dried fruits without sulfates.
Pies and Pastries: These tasty treats are often loaded with refined sugars and unhealthy fats, both of which can suppress immune function. Enjoy them as an occasional indulgence rather than a regular part of your diet.
Yogurt Drinks: These beverages often contain high amounts of added sugars and artificial flavors. Stick to plain yogurt or make your own fruit-infused water for a healthier option.
Dried fruits: Look at Labels. Many dried fruits have added sugars even though they are already sweet. Food processing companies know sugar is addicting.
Processed Fruits and Vegetables: Avoid canned or processed fruits and vegetables as they often contain added sugars, preservatives, and artificial additives that can weaken your immune system.
Sugar is cheap but the the medical left overs of eating it are huge! Avoiding these foods listed above, you can prioritize whole, unprocessed fruits and vegetables that are rich in vitamins, minerals, and antioxidants, all of which help strengthen your immune system naturally. Remember, a balanced diet plays a crucial role in maintaining optimal immune function and overall health. Eat well, Exercise and get out in nature.
Try eating fresh Dates, Bananas, Melons or Figs for a sugar treat.
Be Well!
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About the Author.
Andy is a NW Musician, Resident and an outdoor enthusiast. Hiker, Vegan, Photographer and Independent Musician with a love for sharing and Tree Hugging and with lots of new original music and lyrics on the way. Be sure to follow him on Social Media or Subscribe to his You Tube channel. Music Tip: If you want to help an independent musician, pre-save their music before its release. It helps Independent Artists compete with the big labels
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