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10 Magic Nutrients for Building a Strong Immune System

10 Magic Nutrients for Building a Strong Immune System

What you eat is important for maintaining a healthy body. In this world of processed foods, would you know that you are getting all the right nutrients from the foods you eat? Here are my top 10 magic nutrients you need for a healthy body and mind by building a strong foundation from the foods you eat.

1. Protein

Never underestimate the power of protein. This nutrient deserves to be at the top of the list. It assists in building a strong immune system in the body. It is often referred to as the “building block of life” because the body needs it to repair and maintain itself every day. Sources include meat, chicken, fish, eggs, legumes, milk, cheese and yoghurt.

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2. Omega-3 Essential Fatty Acids

Do not ditch the fats, these are super important. Omega-3s are especially needed by the body (as opposed to the Omega-6 that is plentiful in most people’s diets). ALA, DHA and EPA are the most common omega-3 fatty acids and they help the body create cells, regulate the nervous system, strengthen the circulatory system, build immunity and assist with absorption of the fat-soluble vitamins A,D, E and K.

Food sources include oily fish such as salmon and fresh tuna (not canned), nuts (especially walnuts), flax seeds (also referred to as linseeds) and, wait for it, leafy green vegetables!

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3. Water

Yes, this is one of the most important nutrients that is often overlooked. It is required for digestion, absorption and transportation of nutrients, elimination of waste products and hormonal harmony. Water accounts for 50-80% of your body weight, depending on the amount of muscle mass.

4. Fibre

When we think of fibre we think of bowel motions. Fibre is most defiantly needed for proper functioning of the gut and is associated with reducing the risk of chronic ailments such as heart disease and Type II diabetes. Excellent sources of fibre include oat bran, psyllium husks, nuts, seeds, lentils, fruits such as papaya and apples, and vegetables such as carrots and broccoli. Insoluble fibre is found in wheat bran, cabbage, leafy green vegetables and whole grains.

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5. Carbohydrates

The carbohydrates I am referring to are not the processed variety but your basic fruits and vegetables in the form nature provided them. Try and eat more vegetables in their raw form or slightly steam to retain their nutrients. There are some exceptions such as tomatoes where the lycopene is more readily available to the body once it is heated.

6. Complex B-Vitamins

The main role of B vitamins is to help the body utilise the energy provided by fat, carbohydrate and protein. B vitamins are found abundant in leafy vegetables and dairy foods.

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7. Vitamin C

This water-soluble antioxidant is required for growth and repair of tissues and is vital in the making of collagen which is the base for cartilage, tendons, ligaments and blood vessels. Vitamin C enhances the absorption of non-haem iron (found in plant proteins) and helps heal wounds. Best sources are citrus fruits such as lemons and limes, ginger, tomatoes, and berries.

8. B12

I know, I have already discussed the B vitamins, but B12 needs a heading of its own. This vitamin is vital for producing healthy red blood cells and formation of DNA. Some people may be deficient in the intrinsic factor which helps with absorption of B12 from the gut. Sources include red meats, poultry, fish, eggs and dairy.

9. Iron

Iron and blood production go hand in hand. Around 70% of the body’s iron is found in the red blood cells (haemoglobin) and muscle cells (myoglobin). If you are tired and exhausted, you may be deficient in iron as it is the haemoglobin that is responsible for the movement of oxygen from the lungs to all cells of the body. Great sources of iron include red meat, tuna, eggs, poultry, salmon and legumes.

10. Calcium

Absolutely crucial for healthy teeth and bones as well as nerves and muscles. Sources include dairy, leafy green vegetables, sardines, mussels, salmon and figs.

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Last Updated on February 11, 2021

The 20 Most Creative Instagram Accounts That Will Inspire You

The 20 Most Creative Instagram Accounts That Will Inspire You

Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

Here are our 20 top creative Instagram accounts that you should be following today.

1. Humans Of New York

Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

 2.  Paris in Four Months

Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

3. Civilized Caveman Cooking

George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

4. Andrew Knapp

Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

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5. Idafrosk

Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

6. GrandmaBetty33

Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

7. Maya_on_the_Move

Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

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8. Leoleoparis

Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

9. Jacob Santiago

Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

10. Julie’s Kitchen

Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

11. iloveplaymo

iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

12. “Red” Hong Yi

Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

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13. Alexis Diaz

A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

14. Murad Osmann

Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

15. Simone Bramate

Simone Bramate is a storyteller who just so happens to take delightful photos as well.

16. Willie Kessel

Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

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17. Nick Ulivieri

Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

18. Jo Jerry

Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

19. GoPro

GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

20. Vin Farrell

Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

Featured photo credit: Andy via flickr.com

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