See 15 Superfoods To Increase Your Body Immune System

In the season of cold winter days and flu viruses, it is important to have a strong defense mechanisms. Therefore, your food we consume is of particular importance making sure that we will help our defense mechanisms to work well for many people.

The initial step you should tackle this issue would be to visit grocers and get these 15 foods that boost your defense mechanisms.

1. Citrus Fruits

Most people visualize taking vitamin C once they had already get ill. This vitamin is important as it really helps to build and boost the defense mechanisms.

It is considered that vitamin C boosts the production of white blood cells, which can be key to fighting infections. Grapefruit, oranges, tangerines, lemons would be the most popular citrus fruits that includes vitamin C.

2. Red Pepper

If you believe that citrus fruits possess the most vitamin C, you are wrong! Red peppers contain double the vitamin C as citrus fruits. They are also a refreshing source of beta-carotene. In addition to boosting the defense mechanisms, vitamin C will help maintain healthy skin.

3. Broccoli

Broccoli is loaded with vitamins and minerals. Rich in vitamins A, C, E, together with many other antioxidants and fiber, broccoli is just about the healthiest vegetables you are able to eat.

The factor to keeping every one of the vitamins would be to cook them less than possible (steamed).

4. Garlic

Garlic is situated in almost every kitchen on this planet. Even in ancient civilizations, it absolutely was recognized as the best way of combating infections. Garlic can also help lower hypertension. The immune-stimulating properties of garlic come from the concentration of sulfur-containing compounds including allicin.

5. Ginger

Ginger is the one other typical balanced diet that we visualize when we are disabled. Ginger will help reduce inflammation, which will help soothe sore throat along with other inflammatory diseases. Ginger may also be helpful relieve nausea.

6. Spinach

Spinach is not just on the list since it is rich in vitamin C. There are also many antioxidants and beta-carotene that may boost your defense mechanisms.

Just like broccoli, spinach is best when cooked less than possible to preserve its nutritional properties.

7. Yogurt

Yogurt is very beneficial, not merely for our defense mechanisms. However, don’t neglect to eat real yogurt, not normally the one with added sugar, fruit or dry milk. In addition, yogurt is an excellent supply of vitamin D.

This vitamin really helps to regulate the defense mechanisms and is considered to stimulate your bodys natural defense against diseases.

8. Almonds

When you are looking at preventing and overcoming colds, vitamin E is ignored with the expense of vitamin C. However, vitamin E is the factor to a healthy defense mechanisms.

It is often a fat-soluble vitamin, meaning that it must be properly absorbed. Nuts like almonds contain this vitamin.

9. Turmeric

Probably you already know turmeric as being the main ingredient in lots of meals. But this yellow-colored spice has been used for years for an anti-inflammatory agent within the treatment of osteoarthritis and rheumatism.

10. Green Tea

Both green and black tea have flavonoids – this is often a type of antioxidant. Green tea can also be a good supply of the amino acid L-theanine, which really helps to boost the defense mechanisms and repel bacteria.

11. Papaya

Papaya is the one other fruit which contains vitamin C. One papaya contains 224% on the daily recommended volume of vitamin C.

In addition, papaya also contains a digestive enzyme called papain, containing anti-inflammatory effects.

12. Kiwi

Like papaya, kiwi has many vitamin C, together with potassium and vitamin K. Vitamin C even as already know, helps white blood cells fight infection.

Furthermore, other nutrients present in kiwis keep up with the proper functioning on the rest of your system.

13. Chicken Soup

When you’re sick, chicken soup might be more than just a delicious soup. Chicken, together with turkey, are loaded with vitamin B6.

This is very important for many chemical reactions that occur within the body. Thanks to it, new and healthy red blood cells are formed.

14. Sunflower Seeds

Sunflower seeds have phosphorus, magnesium and vitamin B6. They are also loaded with vitamin E – an excellent antioxidant. This is very important in regulating and tweaking the function of the defense mechanisms.

15. Crustaceans

Mussels, lobsters and all sorts of kinds of crustaceans – they contain zinc that is very useful for our defense mechanisms.

Some Common Energy Zappers

All parts of our body need energy to work, which comes from the food we eat. The human body is powered by the energy produced by the breakdown of one chemical compound, called adenosine triphosphate (ATP). ATP is essentially the energy currency of the body. Mitochondria are the main site for ATP synthesis in mammals, although some ATP is also synthesized in the cytoplasm of the cells that don’t have mitochondria.

The human body uses the molecules of fats, proteins, and carbohydrates from food that we eat to yield the necessary energy to drive ATP synthesis.

We all know that our energy levels don’t remain the same throughout the day. Mostly, our lifestyle habits are to be blamed for our low energy. Many a time, our body could be under siege from a surprising energy zapper. The most surprising energy zappers are as follow:

Physical Inactivity –

We naturally lose muscle mass as we age. If you have less muscle mass, you have fewer mitochondria and less ATP, which results in low energy. Being sedentary further compounds the problem by weakening and shrinking muscles, which causes them to use energy inefficiently. Therefore, physical activity strengthens muscles, makes them more efficient and conserves ATP. Do the recommended 30 minutes per day, at least five days per week, of moderate-intensity exercise. The 30 minutes can be spread out into several shorter periods. In addition, include strength training at least three times a week.

Unhealthy Diet –

An unhealthy diet brings down your energy level. So eat a balanced diet that includes a variety of unrefined carbohydrates, proteins, and fats, with an emphasis on vegetables, whole grains, and healthy oils. Limit the refined sugar and white starches to only occasional treats. You may get a quick energy boost but the feeling fades quickly. And it can leave you depleted, craving more sweets. Where low energy is the issue, it’s better to eat small meals and snacks every few hours than three large meals a day.

Inadequate sleep –

Poor sleep quality can make you feel sluggish throughout the day. A peaceful night of sleep can leave you feeling more energized and alert when you wake up. The sleep quality is only part of how sleep affects your energy levels throughout the day. A fresh and clean bedding, low noise levels, and cool temperatures in your bedroom will contribute to giving you a more satisfying sleep experience.

Stress –

Our body cannot sustain prolonged exposure to mental, emotional, or physical stress for long without consequence. Anxiety may further contribute to over-stimulation of the stress response, elevating nutrient depletions. Long term stress and anxiety can result in higher levels of cortisol, with a negative impact on sleep, further affecting energy levels due to sleep deprivation.

Medications –

Some medications may cause a lack of energy as a side-effect. If so, tell your doctor so that the medications may be changed if required.

Chronic illnesses –

Feeling tired once in a way is fine. But if you are living with that feeling always, then it’s time to see your doctor to find out if you have any chronic illness. Illnesses like depression, diabetes anemia, heart disease, multiple sclerosis, and sluggish or overactive thyroid can give rise to the lack of energy.

We know that mitochondria are the “energy factory” of our bodies. Mitochondrial diseases are a group of disorders caused by dysfunctional mitochondria. They are chronic and inherited disorders. Mitochondrial diseases can be present at birth, but can also occur at any age. They can affect almost any part of the body.

The secondary mitochondrial dysfunction can affect many diseases, including Alzheimer’s disease, muscular dystrophy, Lou Gehrig’s disease, diabetes, and cancer. Individuals with secondary mitochondrial dysfunction don’t have primary genetic mitochondrial disease.

The Conclusion –

We all feel fatigued and lack energy at some point in time. However, if you find it hard to perform everyday activities at your normal levels of energy, it needs further investigation. Probably, you could be under siege from a surprising energy zapper.