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“Let food be thy medicine, and let medicine be thy food." Hippocrates
Are you looking to feel more energized, boost your immune system to be able to fight not only common colds and flu but protect YOU against chronic diseases?
For many centuries, these 5 powerful , healing foods have been proven to boost the immune and treat a variety of conditions.
1.Dark / Cruciferous Greens
Most of us need to eat more of this category as these vegetables are extremely powerful foods for boosting our immune system. Consistent consumption of dark, cruciferous vegetables is key to maintaining health as well as healing from chronic diseases (heart conditions, cancer, diabetes). These vegetables are:
- arugula
- cabbage
- cauliflower
- bok choy
- broccoli
- brussels sprouts
- collards
- swiss chard
- kale
- watercress
- radishes
- beet greens
- mustard greens
- horseradish
- rapini
- kohlrabi
What makes them different from all other vegetables?
- Cruciferous vegetables contain glucoraphanin, (hydrolyzed upon consumption to create l-sulforaphane (LSF).
L-sulforaphane has strong anti-cancer and cardio-protective properties as well as high antioxidant and anti-inflammatory properties .https://www.ncbi.nlm.nih.gov/pubmed/30954362
- Dark, cruciferous vegetables are high in vitamins such as in vitamin A, folate, vitamin C, vitamin K (e.g: collard greens), minerals such as calcium, iron, potassium as well as a good amount of fibre.
- They contain anti-viral and anti-bacterial properties which are important factors in the prevention of illness.
How to easily incorporate these vegetables into our day?
- Arugula, mustard green watercress, kohlrabi, cabbage, kale, horseradish are great to be used fresh, in salads.
- Fresh or frozen cauliflower, broccoli, collards, swiss chard can be steamed or used in a quick stir-fry with the sauce of your choice.
- Make a fresh green smoothie (least time consuming) by blending some greens of your choice -and add a little Moringa superfood or Spirulina powder to it. (this is the easiest way to have a load of supernutrients, especially on the busiest days when you don’t have a chance to cook/prepare at all).
For my green smoothie, I choose from baby greens, swiss chard, arugula, a bit of parsley or bok choy, and add Moringa powder to make it into a SUPER SMOOTHIE ( may check the amazing benefits of Moringa in my blog post –Remarkable Superfood proven to boost your child’s health -Moringa leaf .
- Add some of these amazing greens, chopped in your homemade soups just before the soup is done (to preserve the Vitamin C, also)..
2.Sauerkraut-Fermented Foods
How sauerkraut help to support your immune system?
70-80-% of our immune system is found in our gut, and sauerkraut is well known (for hundreds of years ) to have strong gut-healing properties, therefore play an important role in the function of our immune system.
Several studies including the one published in PLOS genetics on May 23, 2013, revealed that humans possess a receptor on their cells that identifies metabolites from bacteria found in fermented foods and triggers the movement of immune cells.https://journals.plos.org/plosgenetics/article?id=10.1371/journal.pgen.1008145
The lactic acid bacteria from fermented foods assist in keeping your digestive system healthy. This good bacteria may also reduce the risk of infections and support your natural antibodies.
What are some naturally fermented foods?
The truth is that some fermented beverages have been consumed for thousands of years but more awareness of health benefits and research began in 1900 ‘s. For instance, in some parts of Europe, homemade sauerkraut and Rejuvelac were always present in family’s homes. I grew up helping my mom to make barrel sauerkraut every fall and lasted until next spring when stored in a cold area.
- raw, unpasteurized sauerkraut
- kimchi
- kefir
- miso
- tempeh
- yogurt
- Kombucha
- Rejuvelac
Naturally fermented sauerkraut and other fermented foods or beverages can assist relieve bloating, constipation and gas because of their properties.
You can easily make sauerkraut at home ; check this classic recipe with the link below:
3.Garlic
Garlic is a valuable vegetable with amazing medicinal properties that have been used since ancient times -in Egypt, China, India, Japan for increase strength, prevention of illness, treatment of many diseases.
Garlic is one of the very few vegetables whose medicinal benefits are documented across the world since ancient times.
According to several studies, one published in the Journal of Nutrition on January13th , 2016 ,garlic consumption may lower blood pressure in hypertensive individuals, regulate slightly elevated cholesterol concentrations, and stimulate the immune system.
Research shows that a lot of garlic’s health benefits come from the sulphur compounds (allicin-most important one) formed when a garlic clove is chopped, crushed or chewed.
Garlic contains good amounts of vitamins and minerals such as B, C, calcium, iron, zinc, manganese, phosphorus.
Garlic has countless proven benefits , some outlined below:
- antibacterial and anti-fungal properties
- greatly boosts the immune system and protect against illness
- reduces blood pressure and improves cholesterol levels
- reduces the duration of the flu/cold
- supporting brain health
- improves sleep quality
- helps with digestion and intestinal conditions
- reduces the risk of cancer/fights cancer cells
- regulates blood sugar levels
- improves bone health
- assists in weight loss
4.Camu Camu Powder
Camu Camu berries are the HIGHEST SOURCE OF VITAMIN C on the planet (after Kakadu plums) …..
These orange berries contain between 25 to 50 times more vitamin C than oranges.
It also contains other vitamins, minerals especially calcium, phosphorus and iron as well as amino acids and antioxidants.
1 teaspoon of Camu Camu powder provides 760% of the recommended daily intake for vitamin C.
Being so high in vitamin C, is certainly one of the most powerful natural foods to prevent/ fight common colds , flu and greatly boost our immune system.
You may check all the Camu Camu benefits in my blog post Remarkable Superfoods proven to boost your Child’s Health -Camu Camu
5.Seabuckthorn Fruit
100 g of fruit contain 10 times more Vitamin C than an orange.
Benefits:
- Boosting the immune system-being very rich in antioxidants protects the body against free radicals and strengthen the immune system
- Strong anti-inflammatory
- Reduces the symptoms of cold/flu-due to the high amount of Vitamin C content and strong antioxidants
- Lower cholesterol levels
- Supporting heart health/lower blood pressure
- It may reduce blood sugar levels
- Supports skin health and assist in healing skin conditions- seabuckthorn oil is rich in omega-6 and omega and omega-7 oils
- The berry and seed oil has a powerful effect on anti-aging and prevention of wrinkles-valuable addition used in beauty products around the world
- Repairs damaged skin-protects against harmful UVA and UVB radiation
- Anti-cancer properties
Conclusion
There is no doubt that regular consumption of fruits and vegetables is key to boost our immune system and have a healthy body . However, for this to happen ,it is equally important to reduce/eliminate highly processed and sugary foods.
Eating a slice of pie once in a while is not the issue but consuming foods that are high in sugar and/or highly processed (e.g: frozen pizza, microwave/frozen meals, baked /frozen desserts,sweetened beverages…) on a regular basis will deteriorate our health and weaken our immune system.
These 5 powerful, healing foods are a few choices that you may incorporate in your daily eating and enjoy the health benefits that they bring to our precious bodies.
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