It is common to hear about drinking milk to strengthen bones and teeth, resistance training to firm up muscles, but how can foods and exercise provide immunity?Here are the some surefire ways to make your immune system into bulletproof armor.
1.
Eat a varied diet to provide a bevy of nutrients It is easy to fall into the same pattern of eating; it is convenient, takes little thought or effort, and it doesn't require additional work.
The problem is that this means you are consistently consuming the same nutrients day in and day out.
This is particularly important because certain nutrients in foods have been shown to enhance immune strength.
Garlic, for example, is a natural antibiotic and anticarcinogenic; eat too much and your breath will be a "peoplebiotic" but using garlic in different recipes is like giving your infection fighting white blood cells tanks vs.
bayonets.
Another powerful immune enhancing nutrient is selenium, which is found in particularly high concentrations in whole grains (such as brown rice), chicken, tuna, red snapper, lobster, shrimp, and egg yolks.
It appears that selenium enhances natural killer cells in the body and low intakes may be correlated to suppressed immune systems.
Zinc is a common mineral included in most "cold remedy" supplements available.
It does appear that dietary zinc may increase the production of white blood cells.
The best dietary source is oysters, but other more commonly eaten foods include red meat, chicken, and beans.
2.
Consume a diet high in fruits and vegetables.
Fruits and vegetables provide loads of nutrients that have been linked to an enhanced immune system.
It is also important to vary the intake of fruits and vegetables.
For example, while bananas are great, they shouldn't be the only fruit consumed; try various berries, melons, and other fruits too.
The same goes for vegetables; the focus should be to include a rainbow of colorful fruits and vegetables throughout the day.
Make it a goal to eat at least one fruit and/or vegetable at every single meal; add fruits to your salads, make stir fry with a variety of vegetables, etc.
Fruits and vegetables provide loads of vitamin C, a well-known immunity enhancing nutrient(4).
They also provide carotenoids, bioflavenoids, and other phytochemicals, which all protect the cells of the body against various pollutants and stressors.
3.
Choose healthy fats The omega 3 fatty acids, found in high concentrations in fatty fish such as salmon, tuna, and mackerel, act as immune boosters because they may enhance the activity of phagocytes, the white blood cells that eat up bacteria.
In addition to the aforementioned fish, flax oil, mixed nuts, and avocados are all a great way to increase the intake of healthy fats.
4.
Exercise regularly Exercise increases blood flow around the body; this subsequently increases circulation of white blood cells increasing the opportunity to combat "invaders.
"Moreover, exercise helps reduce weight gain and enhances weight loss; both are correlated to an overall healthier body and less sickness.
Take Home Message There is unfortunately no way to totally prevent sickness or illness, but regularly practicing the abovementioned practices is crucial to help lessen the risk of sickness.
Keep in mind that while many of the nutrients discussed can be obtained from supplements, it is much more beneficial to obtain all nutrients from real foods; while a supplement can give you vitamin C, for example, it is impossible to provide all the other nutrients consumed when eating whole fruit.
Similarly, there are many other powerful ingredients in foods than just the select few discussed.
So eat a diet high in whole grains, full of color, and get plenty of exercise.
Want to learn even more strategies to boost your immune system and keep your body much healthier?Check out the new DVD--Grocery Shopping Made Easy (http://www.
mohrresults.
com/store_grocery_dvd.
shtml)!
1.
Eat a varied diet to provide a bevy of nutrients It is easy to fall into the same pattern of eating; it is convenient, takes little thought or effort, and it doesn't require additional work.
The problem is that this means you are consistently consuming the same nutrients day in and day out.
This is particularly important because certain nutrients in foods have been shown to enhance immune strength.
Garlic, for example, is a natural antibiotic and anticarcinogenic; eat too much and your breath will be a "peoplebiotic" but using garlic in different recipes is like giving your infection fighting white blood cells tanks vs.
bayonets.
Another powerful immune enhancing nutrient is selenium, which is found in particularly high concentrations in whole grains (such as brown rice), chicken, tuna, red snapper, lobster, shrimp, and egg yolks.
It appears that selenium enhances natural killer cells in the body and low intakes may be correlated to suppressed immune systems.
Zinc is a common mineral included in most "cold remedy" supplements available.
It does appear that dietary zinc may increase the production of white blood cells.
The best dietary source is oysters, but other more commonly eaten foods include red meat, chicken, and beans.
2.
Consume a diet high in fruits and vegetables.
Fruits and vegetables provide loads of nutrients that have been linked to an enhanced immune system.
It is also important to vary the intake of fruits and vegetables.
For example, while bananas are great, they shouldn't be the only fruit consumed; try various berries, melons, and other fruits too.
The same goes for vegetables; the focus should be to include a rainbow of colorful fruits and vegetables throughout the day.
Make it a goal to eat at least one fruit and/or vegetable at every single meal; add fruits to your salads, make stir fry with a variety of vegetables, etc.
Fruits and vegetables provide loads of vitamin C, a well-known immunity enhancing nutrient(4).
They also provide carotenoids, bioflavenoids, and other phytochemicals, which all protect the cells of the body against various pollutants and stressors.
3.
Choose healthy fats The omega 3 fatty acids, found in high concentrations in fatty fish such as salmon, tuna, and mackerel, act as immune boosters because they may enhance the activity of phagocytes, the white blood cells that eat up bacteria.
In addition to the aforementioned fish, flax oil, mixed nuts, and avocados are all a great way to increase the intake of healthy fats.
4.
Exercise regularly Exercise increases blood flow around the body; this subsequently increases circulation of white blood cells increasing the opportunity to combat "invaders.
"Moreover, exercise helps reduce weight gain and enhances weight loss; both are correlated to an overall healthier body and less sickness.
Take Home Message There is unfortunately no way to totally prevent sickness or illness, but regularly practicing the abovementioned practices is crucial to help lessen the risk of sickness.
Keep in mind that while many of the nutrients discussed can be obtained from supplements, it is much more beneficial to obtain all nutrients from real foods; while a supplement can give you vitamin C, for example, it is impossible to provide all the other nutrients consumed when eating whole fruit.
Similarly, there are many other powerful ingredients in foods than just the select few discussed.
So eat a diet high in whole grains, full of color, and get plenty of exercise.
Want to learn even more strategies to boost your immune system and keep your body much healthier?Check out the new DVD--Grocery Shopping Made Easy (http://www.
mohrresults.
com/store_grocery_dvd.
shtml)!