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Under the Weather? 13 Immune Boosting Foods for a Quick Recovery

Under the Weather? 13 Immune Boosting Foods for a Quick Recovery
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Immunity truly does encapsulate the entire physiology of a person.

When you target your immunity by eating a variety of immune boosting foods, then you really can improve your entire body, both physically and mentally.

The immune system of a human being involves all aspects of one’s physiology and one’s daily experience. Eating certain foods can boost your health in a variety of ways. Below I outline several foods that will get you back on track if you’re feeling under the weather.

Be sure to stock up on these foods if you’re in need of a boost.

Immunity Boosting Superfoods

In order to even broach the topic of foods good for one’s immune system, it’s important to consider all aspects of the human body and experience.

What I mean by the human experience is one’s day to day mood, energy levels, and many other factors that signify how one engages with themselves and the world around them.

Before indulging in these foods below, I suggest striving for consistency with diet, activity levels, rest, and incorporating the practice of meditation or spending time in nature as part of your daily routine as well.

If you’re ready to feel better, not just when you’re under the weather but all the time incorporate these foods in your diet regularly.

1. Water is a Wise Choice

Yes I know I’m starting things seemingly simple, but one of my most popular YouTube videos discusses the importance of water!

When I ask people how much water they drink a day, the majority of time the answer begins with ‘not enough’.

So if you know you don’t drink enough water, why continue this pattern of behavior?

Now if you’re one that does hit that 5+ and more (pending activity levels) 8oz glasses a day – good for you! Water is life, and that’s where I’ll leave it.

2. Eggs: The Most Complete Protein

Widely regarded as the universally most complete nutritional protein source, eggs are packed with Omega-3 Fatty Acids and 9 essential amino acids.

Egg whites are rich in Vitamins D/E/K, B2, B5, B6, B12, and minerals such as zinc, iron and copper.

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Meanwhile, egg yolks pack the calories and fats along with cholesterol, fat soluble vitamins A, D, E and K and lecithin.

It’s important to note that the average medium egg contains 76 calories, 7.5g protein, 5.1g fat, 1.4g sat fat – so consider this while integrating this near perfect super food in your next dish!

3. Raw Spinach Supports Immunity

This leafy green is a personal favorite of mine due to its versatility and great taste!

Spinach is loaded with vitamin C which helps fight cold, flu, and reinforce the immune system.

It’s also quite high in antioxidants and beta-carotene, which supports our immune system in fighting infection and viruses.

When enjoying this plentiful plant, do so raw. Its nutrients are best absorbed when the vegetable is raw; consider adding spinach as a fresh salad, rather than to a cooked dish, to reap the most immune system rewards.

4. Turmerics Benefit on T-Cells

Gaining popularity for its delicious taste, this powerful spice is also gaining notoriety for its anti-inflammatory compound called curcumin (which also creates the vibrant orange-yellow color).

A study published in the Journal of Clinical Immunology notes that curcumin activates the production of T-cells, which are of the primary cells fighting on behalf of your systems immunity. [1]

5. Garlic is Really Good for You

This popular food not only tastes great but packs quite a punch.

Garlic contains a compound called allicin, which boasts a variety of medicinal properties. Garlic is also not very calorie dense; 1 ounce yields about 42 calories with 1.8g protein and 9g carbs.

Garlic also boasts Vitamin C, B6, Fiber, and Manganese.

The properties mentioned above helps maintain healthy bones, prevent diabetes and epileptic seizures, regulate thyroid, combat osteoporosis, reduce inflammation, boost metabolism, improve cognitive function, and regulate glucose metabolism!

So, forget about garlic breath–eat this food in abundance!

6. Wild Salmon is Wonderful

A personal favorite of mine, wild Alaskan salmon is one of those super foods that covers all your nutrient bases!

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Salmon can be cooked a variety of delicious ways, and yields some of the highest immune system boosting benefits.

Salmon contains fish oil Omega-3’s, which protect against developing heart disease and heart attack. Oils contained within such fish are quite unique in that they have Omega-3 fatty acids that are not present in any other food.

Also consider that wild salmon contains (per 4oz) 128% Vitamin D, 95% Vitamin B12, 94% tryptophan, 62% selenium, 53% protein, 53% omega 3’s, 45% Vitamin B3, 37% phosphorus, 32% Vitamin B6, 19% choline, 14% potassium, and 8%(157) calories.

This is one of those super foods that you could stand to have in your diet several times per week. Beyond the incredible taste, its nutritional benefits make it well worth seeking out.

7. Essential Extra Virgin Olive Oil

Many home cooks consider this an essential ingredient in preparing dinner. But it’s also quite good for you!

Extra virgin olive oil is widely regarded as being a healthy addition to any kitchen, with modest amounts of Vitamins E and K and plenty of beneficial fatty acids.

Per 100g of olive oil you can expect 14% saturated fat, 73% Monounsaturated fat, 10% Omega-6, 1% Omega-3, 72%, and 75% Vitamin K.

It also boasts an impressive antioxidant profile. This includes the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL cholesterol from oxidation.

8. Natural Greek Yogurt Has Many Benefits

When I talk about natural Greek yogurt, I mean the type that is not flavored in any way. Those added sugars won’t help boost immunity.

Many people have convoluted the immunity and health benefits of natural yogurt with the all too popular sugary treats that flood grocery stores. But it’s the plain stuff that’s the best to include in your diet.

Natural Greek yogurt not only goes great with many dishes, but it contains vast amounts of protein which will leave you feeling satisfied.

The reason why I’ve specified ‘Greek yogurt’ is because one cup of plain, low-fat conventional yogurt typically has 5 to 10 grams of protein, where Greek yogurt averages about 13 to 20 grams of protein.

Greek yogurt also contains essential probiotics (live microorganisms). These are bacteria microbes that help improve digestive function, the immune system, and overall gut health.

Add natural Greek yogurt to your diet, whether as a breakfast food, a substitute for sour cream, or as an addition to a healthy smoothie.

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9. Ginseng Tea: Chock Full of Ginsenosides

Ginseng tea’s primary health benefits are due to the naturally occurring chemicals called ginsenosides present in the root.

One of ginseng’s most widely understood benefits include it’s rich anti-cancer properties. [2]

Studies also indicate that people who drink ginseng tea have a lower risk of developing cancer.

Ginseng tea can also help relieve menstrual cramps, lower blood pressure, and improve brain function; and it has also been shown to help with sexual (erectile) dysfunction in men.

10. Green Tea Fights Aging

Just as powerful as ginseng tea, this extremely popular tea is rich in polyphenols that have effects like reducing inflammation and aiding in the fight against cancer.

Green tea is in fact 30% polyphenols, including large amounts of a catechin called EGCG. Catechins are natural antioxidants that aid in the prevention of cell damage and provide several other benefits.

EGCG, and substances like it can reduce the formation of free radicals in the body, helping protect cells and molecules from damage.

Free radicals such as these are commonly known to play a role in aging and all sorts of other diseases.

This wonderful also tea contains small quantities of minerals that are important for overall health, so it may be worth picking up some green tea when visiting your next local tea shop.

11. Dark Chocolate: The Delicious Superfood

Don’t get too excited with this one – everything in moderation, of course!

And I’m not just referring to any chocolate — I’m talking specifically about dark chocolate and cacoa nibs, which are both immune system boosting super foods.

We’ve already covered free radicals in this article, and dark chocolate is one of those wonderful super foods that helps fight against such free radicals.

It does this with its high antioxidant profile which is believed to neutralize free radicals and protect the body from their damage.

Dark chocolate’s antioxidants include vitamins, minerals and phytochemicals – helpful plant compounds. Much like other immune boosting foods on this list dark chocolate will also help balance cholesterol, blood pressure, and improve heart health, and cognitive function.

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You now have a healthy excuse to eat some dark chocolate; but, go for the lowest sugar and highest cocoa content varieties you can find to reap the most rewards.

12. Frozen Blueberries for All!

Personally I love adding frozen blueberries to smoothies; however, sometimes I’ll pop over to the freezer just to grab a small handful as a treat!

Frozen blueberries are loaded with antioxidants, which come from compounds called anthocyanins; these give blueberries their purple hue.

One really neat fact about the ice crystals that form when the berries are frozen is that they disrupt the structure of the plant tissue and make anthocyanins even more available – how cool is that? Talk about hacking blueberries!

Even if not frozen, blueberries have one of the highest antioxidant capacities among all fruits. They have been known to boost memory, cardiovascular system, and eyesight. The fruit also encourages a process called authophagy, or ‘cell clean-up’.

Berries in general (raspberries, strawberries, and blackberries) are extremely high on the ORAC scale. This means they contain some of the highest levels of antioxidants, which help to fight free radicals.

Frozen blueberries in particular may aid in defending colds and flu, as they are high in pterostilbene.

Next time you visit your local grocery store, consider how ideal blueberries are for your immune system and general health.

13. Raw Honey: A Natural Antioxidant

Saving the sweetest for last!

Pure natural raw honey follows the rest of this super food list with its antioxidant profile, however it also contains antibacterial and anti fungal properties.

Raw honey contains antioxidants called phenolic compounds, and certain types contain just as many antioxidants as fruits and vegetables.

Raw honey can help the body kill-off unwanted bacteria and fungus as it naturally contains hydrogen peroxide, which is a strong antiseptic. Raw honey also contains phytonutrients, commonly found in plants, which provides both antioxidant and anti-inflammatory benefits.

Aside from these wonderful benefits, raw honey can also aid with digestive issues, however this typically varies person to person.

Indulge in Better Health

But also, don’t forget to rest! When considering one’s overall health, it’s important to not only incorporate these immune boosting foods, but also to ensure adequate sleep, and take efforts to reduce stress.

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Eating these immunity boosting foods will enable you to take back control of your health and prevent illness… all while satisfying your cravings!

Reference

[1] Journal of Immunology: Curcumin
[2] NCBI: Ginseng for Fatigue

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Adam Evans

BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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