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Better Than Medicine: 8 Foods To Boost Your Immune System

Better Than Medicine: 8 Foods To Boost Your Immune System

No one is in denial that we live in a world of germs. It is impossible to avoid exposure. Genetic makeups may give some people an advantage over others. However, it does not stop people from becoming sick.

All of us have been a victim of an illness at some point in our lives. Moreover, it is likely that we will get sick again in the future. Our best chances of avoiding sickness are by using good hygiene, exercising, and employing good dietary habits.

A holistic approach is required to maintain a good state of health. While good hygiene and exercise serve as obvious advice to most people, eating healthy is not always obvious. Furthermore, most people have their own definitions of the word, healthy.

Some people have created their definition based on advice from family, friends, or health professionals. Alternatively, others have formed their definition based on speculation or ignorance.

If you cannot define “healthy”, then your immune system will be happy to tell you. The immune system is the foundation of our health. It works for us every day to keep us well. Ask yourself: “Are you making its job easier or harder?”

Like any system, the immune system is no different. It has a tolerance too. If you eat unhealthy on a consistent basis, your immune system will make you aware of it.

Dosing yourself with drugs in an attempt to feel better will cause more consequences in the long term. So, I would not recommend it.

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Take a step in the right direction by incorporating these eight immune-boosting foods in your diet.

cooking with mushrooms

    1. Mushrooms

    Mushrooms are an immune-boosting food that contains substantial amounts of fiber, protein, calcium, and B vitamins. The immune system feeds off of the beta-glucans, which are powerful compounds that enhance immunity in a similar way as echinacea.

    Recipe: Mushroom & Onion Soup

    1. Cut the mushrooms and onions while waiting for the water to boil in the pot.
    2. Add the vegetables into the pot of boiling water and add seasonings to the soup before eating.

    cooking with garlic

      2. Garlic

      Garlic is probably one of the best immune-boosting foods out there. It is a natural alternative to synthetic antibiotics since it is antibacterial, antiviral, and anti-fungal. Furthermore, garlic has also been shown to lower blood pressure and LDL cholesterol.

      Recipe: Garlic Bread

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      1. Spread butter on both sides of the bread (preferably white or Italian bread) and season it with garlic powder while your grill pan is being preheated over medium heat.
      2. Place the bread slices in the pan and flip them a few times until both sides are golden brown.

      cooking with cinnamon

        3. Cinnamon

        Cinnamon does not only have an amazing taste, but it also serves an amazing purpose. The seasoning lowers blood sugar and removes toxins from the body. It is also an antimicrobial agent that has been found to kill E. Coli and many other types of bacteria.

        Recipe: Sweet & Savory Sweet Potatoes

        1. Preheat your frying pan with your favorite cooking oil while cutting the sweet potatoes and covering a plate with cinnamon.
        2. Add the sweet potatoes in the pan and flip them a few times until both sides are brown.
        3. Douse each sweet potato slice in cinnamon and enjoy!

        cooking with broccoli

          4. Broccoli

          Cruciferous vegetables like broccoli are good foods to help detoxify the body naturally. It contains the amino acid, choline, which helps to maintain a healthy gut. Also, it is high in Vitamin C, a vitamin known for its immune-boosting properties.

          Recipe: Broccoli With Melted Cheese

          1. Preheat your frying pan with low heat while slicing the broccoli and your favorite cheese.
          2. Add the broccoli and cheese in the pan and stir fry for a few minutes until the broccoli is tender and the cheese is creamy.

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          quick yogurt breakfast and add granola

            5. Yogurt

            Like milk, yogurt also does a body good. It contains Vitamin D and probiotics, which both help boost the immune system. If you want to get the maximum benefit from yogurt, it is best to buy an unflavored kind.

            Recipe: Breakfast To-Go Yogurt With Granola

            1. Pick one or two small containers of yogurt and mix your preferred granola with the yogurt.

            blueberries for breakfast or lunch

              6. Blueberries

              This small fruit packs a punch. It is very high in antioxidants compared to other fruits. While most fruits are known to have a lot of sugar, blueberries are actually one of the exceptions. So, eat them generously.

              Recipe: Blueberries & Almonds

              1. Take a container of blueberries and a cup of almonds to add it in a bowl together. Enjoy!

              avocado-878958_640

                7. Avocados

                This primary guacamole ingredient does not disappoint regarding health benefits. It has essential fatty acids, Vitamin A, and Vitamin E. It also contains lycopene and beta-carotene, both antioxidants that fight off free radicals.

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                Recipe: Egg & Avocado Wrap

                1. Preheat your frying pan with your favorite cooking oil while extracting the avocado from its shell.
                2. Add 2 eggs to the pan and start scrambling them.
                3. Remove the scrambled eggs from the pan and place it in a corn tortilla with the avocado. Enjoy!

                cooking with spinach

                  8. Spinach

                  Did you ever wonder why Popeye always ate spinach? Spinach is rich in folic acid and Vitamin C, which are both known to boost immunity. It is also an excellent source of potassium and magnesium, two minerals that keep the body hydrated and keep energy levels balanced.

                  Recipe: Breadless Burger

                  1. Preheat your frying pan with your favorite cooking oil while creating a thick base of spinach that looks like a bread slice on your plate.
                  2. Form a burger with your ground meat and add it to the pan to cook it as you wish (rare, medium rare, or well done).
                  3. When the burger is done, place it on the spinach base. Cover the burger with your preferred condiments and seasonings. Then, create the other thick base of spinach to place on the top of the burger. Then, enjoy!

                  Did You Know?

                  Did you notice that six out of the eight foods listed are fruits and vegetables? Did you notice that seven out of the eight mentioned recipes include at least one fruit or vegetable? It should not be a surprise. Now, do you see why your parents were telling you to eat your fruits and vegetables?

                  Mesothelioma Help (an organization dedicated to helping mesothelioma patients) discovered that a diet high in fruits and vegetables can reduce cancer recurrence.

                  Most fruits and vegetables are not only rich in nutrients but tasty too. So, why not incorporate these immune-boosting foods into your diet?

                  Are you encouraged to eat more fruits and vegetables now?

                  Featured photo credit: Pixabay via pixabay.com

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                  Kallen Diggs

                  Bestselling Author / Magazine Editor / Syndicated Radio Show Host

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                  Last Updated on December 9, 2019

                  5 Simple Ways to Relieve Stress Effectively

                  5 Simple Ways to Relieve Stress Effectively

                  Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

                  Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

                  Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

                  1. Get Rationally Optimistic

                  Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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                  This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

                  In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

                  The result: no more mental stress.

                  2. Unplug

                  Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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                  How on earth do you unplug your mind? Simple: just meditate.

                  It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

                  Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

                  3. Easy on the Caffeine

                  Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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                  Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

                  4. Attack Mental Stress Via the Back Door

                  That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

                  How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

                  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
                  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
                  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

                  While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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                  5. Good Old-Fashioned Exercise

                  This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

                  The result: mental stress will be gone!

                  So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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                  Featured photo credit: Radu Florin via unsplash.com

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