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11 Foods that Will Boost Your Immune System and Make You Healthier

11 Foods that Will Boost Your Immune System and Make You Healthier

It is well known that what you eat determines how you feel. Our bodies need vitamins, proteins, carbohydrates and other essential nutrients in order to function properly so that you could be your best self. However, bacteria and viruses do attack and people do get sick once their immune system weakens. Whether your immune system is weak because of stress, or malnutrition or a chronic disease, the right food will help.

1. Garlic

Garlic is one of the most cited foods to fight bacteria and viruses and help you be and stay healthy. What separates garlic from other alliums is allicin, which can’t be found in the necessary amounts in other members of the onion family. Perhaps the smell will put you off, but you can easily put some in your salad, in a sauce or a home cooked meal, and still reap the benefits.

2. Chicken Soup

This is a well-known fact, and if you ever wondered why, here’s the answer: Cystein, which is an amino acid that gets released from chicken during cooking, bears a certain chemical resemblance to acetylcysteine—the bronchitis drug. This is how it works: Cystein stops the accumulation of inflammatory white cells in the bronchial tubes, and the broth keeps mucus thin. In order to further boost its immune power, add garlic and mushrooms.

3. Mushrooms

Shiitake, maitake, and reishi mushrooms are your answer as they contain the biggest amount of immunity boosters out of all mushrooms. They are efficient because they help your body produce more white blood cells and making them active and aggressive (in a good way).

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4. Beef

We are citing beef because of zinc. Zinc deficiency is one of the biggest nutritional shortfalls. With so many vegetarians and people cutting back on beef (or any red meat for that matter) it is no wonder that this is the main reason why some people get ill. This immunity boosting mineral can also be found (in nor so great amounts) in oysters, milk or yoghurt, poultry (see the pattern here) and pork.

5. Sweet Potatoes

When talking about the immune system, we are not just talking about the blood; we are also talking about the other organs, especially skin. As the largest human organ, skin is also the biggest barrier between you and bacteria/viruses. In order to keep her healthy, you need vitamin A, and our recommended source for it is sweet potato. It will deliver the right amount of beta carotene, that will then be transformed into vitamin A and used to produce connective tissue. You can also vary by eating cantaloupe, carrots, pumpkins etc.

6. Fish

We cannot accentuate the importance of this food. Fish, as well as oysters, lobsters, crabs, and clams, are effective and can help white blood cells produce cytokines (basically proteins that help eradicate flu viruses from your body. Additionally, don’t forget that they are a fantastic source of omega 3 acids.

7. Grapefruit

The benefits of citruses have been known for quite some time, and we don’t need to list in detail why vitamin C, present in grapefruit, lemon, oranges etc. is good for your health. We will, however, say, that red grapefruit is high in bioflavanoids, which produce positive reactions in your system and boost your immunity.

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8. Cauliflower

Broccoli, sprouts and cauliflower are high in antioxidants, especially gluthatione, which fends off viruses. Not only do they improve your overall health, they are a big source of choline. This nutrient keeps bacteria out of your system, keep your cells properly functioning and help in the gastrointestinal area

9. Honey

Buckwheat honey does not only cure your sore throat by coating it, it also has antioxidants and antimicrobial properties.

DRINK:

10. Tea

The key words here are “amino acids”. Green and black tea have an abundance of L-theanine; a substance that will give you enough virus-fighting interferon in your blood stream—even decaf versions.

11. Yogurt

The difference between a yoghurt that helps your digestion and a yoghurt that boosts your immune system is the bacteria involved. What you need is Lactobacillus reuteri—a specific probiotic that appears to stimulate white blood cells. If you don’t find it, rest assured that every yoghurt has it, but only in small quantities.

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DO NOT FORGET

Step 1: Identify what you need.

Let’s say that you love eating vegetables, yoghurt, and foods rich in vitamin C. It’s not the increased quantities of yoghurt you need. It’s a good old chicken soup.

Step 2. Don’t overdo it.

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Eating two liters of chicken soup will only make you sick. One plate with a salad and some beef will be more than enough.

Step 3: Opt for natural, rather than synthetic.

By synthetic we mean pills. All the useful elements can be extracted from the food and packed in a pill, but a lot of the good stuff is lost in the process. Sometimes it is more useful to eat a clove of garlic in a salad than to pop a pill or two.

Step 4. Combine

Above we have listed a perfect combination: Warm tea-containing L-theanine, honey to coat your sore throat, and lemon to add some vitamin C. Do not rely on only one food to help you be healthy.

These foods are not just good for your immune system—they keep you fit, keep your teeth healthy, keep you in a good mood… they are simply fabulous. So why wait?

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Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

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                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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