Im­mu­nity Boost­ers

Consumer Voice - - Health Up -

Fo­cus on eat­ing whole foods (foods as close to their nat­u­ral state as pos­si­ble), par­tic­u­larly fresh and raw veg­eta­bles. Fruits and Veg­eta­bles: Eat at least 5 to 7 serv­ings (1 serv­ing = ap­prox­i­mately 100 grams) of fruits and veg­eta­bles per day. Be­sides be­ing a store­house of vi­ta­mins and min­er­als, fruits and veg­eta­bles also pro­vide fi­bre (pre­bi­otics) and protective plant chem­i­cals called phy­to­chem­i­cals. Leafy green veg­eta­bles are an amaz­ing source of eas­ily ab­sorbed plant pro­tein, es­sen­tial min­er­als and vi­ta­mins like mag­ne­sium, iron, cal­cium and potas­sium, vi­ta­mins A, E, K and C, and many of the B vi­ta­mins. They are also full of an­tiox­i­dants. This makes leafy greens in­cred­i­ble detox­i­fiers, blood clean­ers and im­mu­nity builders. Aim to in­clude th­ese in your meals ev­ery other day as sal­ads, saag prepa­ra­tions, in the form of chut­ney, or sim­ply added to the cha­p­ati dough. Add fresh herbs to your dishes to im­prove flavour and va­ri­ety. Tea: Re­search has shown that peo­ple who drink five cups of black tea a day for two weeks can bet­ter re­sist cold and flu viruses. Green tea is be­lieved to be just as ef­fec­tive. Chicken soup: The heal­ing benefits of chicken soup may not be just old wives’ tales. A re­search study claims that chicken soup has an amino acid called cys­teine which blocks the move­ment of in­flam­ma­tory cells. The salty broth keeps the mu­cus thin, while gar­lic and onions, which are in­gre­di­ents, are be­lieved to in­crease the body’s im­mune-boost­ing abil­ity. Chicken soup has ac­quired the sta­tus of be­ing the best home rem­edy for colds and flu in many coun­tries of the world. Yo­gurt/Curd: This is a source of pro­bi­otics. Th­ese can keep the in­testi­nal tract free of germs that cause dis­eases. A study found that a bowl of yo­gurt a day was good for im­prov­ing the gut flora. How­ever, the curd we nor­mally set at home may not have enough of the good bac­te­ria to ac­tu­ally pro­vide most of the health benefits at­trib­uted to pro­bi­otics. An­other study found that daily sup­ple­ments of pro­bi­otics stim­u­lated the im­mune sys­tem, re­sult­ing in fewer sick days among work­ers. In ad­di­tion to medic­i­nal for­mu­la­tions, sev­eral pro­bi­otic foods are now read­ily avail­able as bev­er­ages and plain/flavoured yo­ghurt. Gar­lic: There is some ev­i­dence that gar­lic can help in­crease re­sis­tance to colds, re­duce the risk of col­orec­tal and stom­ach can­cers, and lower the blood pres­sure as well as serum choles­terol. The sug­gested in­take, though not ab­so­lutely proven, is two raw cloves a day, plus gar­lic added to cooked foods sev­eral times a week.

What’s Your Life­style?

Sim­ply fol­low­ing a healthy life­style is the best step you can take to­wards keep­ing your im­mune sys­tem strong. Ev­ery part of your body, in­clud­ing your im­mune sys­tem, func­tions bet­ter when pro­tected from en­vi­ron­men­tal as­saults and is bol­stered by healthy-living strate­gies.

Your im­mu­nity can be af­fected by neg­a­tive or heavy stress. Breath­ing deeply calms your mind and

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