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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 September 17, 2018

10 Reasons Why You Should Get Naked More Often

10 Reasons Why You Should Get Naked More Often

Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

1. It burns more fat.

Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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2. You’ll become comfortable with who you are.

Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

3. It saves you money.

Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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4. It increases your immune system.

Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

5. It makes you face your fears head on.

People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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6. You will feel better in your clothes.

When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

7. You will embrace vulnerability.

When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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8. You will show the world the real you.

Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

9. You will have fun.

Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

10. You can have intercourse with the lights on.

Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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