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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 November 5, 2019

How to Cultivate Continuous Learning to Stay Competitive

How to Cultivate Continuous Learning to Stay Competitive

Assuming the public school system didn’t crush your soul, learning is a great activity. It expands your viewpoint. It gives you new knowledge you can use to improve your life. It is important for your personal growth. Even if you discount the worldly benefits, the act of learning can be a source of enjoyment.

“I have never let my schooling interfere with my education.” — Mark Twain

But in a busy world, it can often be hard to fit in time to learn anything that isn’t essential. The only things learned are those that need to be. Everything beyond that is considered frivolous. Even those who do appreciate the practice of lifelong learning, can find it difficult to make the effort.

Here are some tips for installing the habit of continuous learning:

1. Always Have a Book

It doesn’t matter if it takes you a year or a week to read a book. Always strive to have a book that you are reading through, and take it with you so you can read it when you have time.

Just by shaving off a few minutes in-between activities in my day I can read about a book per week. That’s at least fifty each year.

2. Keep a “To-Learn” List

We all have to-do lists. These are the tasks we need to accomplish. Try to also have a “to-learn” list. On it you can write ideas for new areas of study.

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Maybe you would like to take up a new language, learn a skill or read the collective works of Shakespeare. Whatever motivates you, write it down.

3. Get More Intellectual Friends

Start spending more time with people who think. Not just people who are smart, but people who actually invest much of their time in learning new skills. Their habits will rub off on you.

Even better, they will probably share some of their knowledge with you.

4. Guided Thinking

Albert Einstein once said,

“Any man who reads too much and uses his own brain too little falls into lazy habits of thinking.”

Simply studying the wisdom of others isn’t enough, you have to think through ideas yourself. Spend time journaling, meditating or contemplating over ideas you have learned.

5. Put it Into Practice

Skill based learning is useless if it isn’t applied. Reading a book on C++ isn’t the same thing as writing a program. Studying painting isn’t the same as picking up a brush.

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If your knowledge can be applied, put it into practice.

In this information age, we’re all exposed to a lot of information, it’s important to re-learn how to learn so as to put the knowledge into practice.

6. Teach Others

You learn what you teach. If you have an outlet of communicating ideas to others, you are more likely to solidify that learning.

Start a blog, mentor someone or even discuss ideas with a friend.

7. Clean Your Input

Some forms of learning are easy to digest, but often lack substance.

I make a point of regularly cleaning out my feed reader for blogs I subscribe to. Great blogs can be a powerful source of new ideas. But every few months, I realize I’m collecting posts from blogs that I am simply skimming.

Every few months, purify your input to save time and focus on what counts.

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8. Learn in Groups

Lifelong learning doesn’t mean condemning yourself to a stack of dusty textbooks. Join organizations that teach skills.

Workshops and group learning events can make educating yourself a fun, social experience.

9. Unlearn Assumptions

You can’t add water to a full cup. I always try to maintain a distance away from any idea. Too many convictions simply mean too few paths for new ideas.

Actively seek out information that contradicts your worldview.

Our minds can’t be trusted, but this is what we can do about it to be wiser.

10. Find Jobs that Encourage Learning

Pick a career that encourages continual learning. If you are in a job that doesn’t have much intellectual freedom, consider switching to one that does.

Don’t spend forty hours of your week in a job that doesn’t challenge you.

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11. Start a Project

Set out to do something you don’t know how. Forced learning in this way can be fun and challenging.

If you don’t know anything about computers, try building one. If you consider yourself a horrible artist, try a painting.

12. Follow Your Intuition

Lifelong learning is like wandering through the wilderness. You can’t be sure what to expect and there isn’t always an end goal in mind.

Letting your intuition guide you can make self-education more enjoyable. Most of our lives have been broken down to completely logical decisions, that making choices on a whim has been stamped out.

13. The Morning Fifteen

Productive people always wake up early. Use the first fifteen minutes of your morning as a period for education.

If you find yourself too groggy, you might want to wait a short time. Just don’t put it off later in the day where urgent activities will push it out of the way.

14. Reap the Rewards

Learn information you can use. Understanding the basics of programming allows me to handle projects that other people would require outside help. Meeting a situation that makes use of your educational efforts can be a source of pride.

15. Make Learning a Priority

Few external forces are going to persuade you to learn. The desire has to come from within. Once you decide you want to make lifelong learning a habit, it is up to you to make it a priority in your life.

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Featured photo credit: Paul Schafer via unsplash.com

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