22 Superfoods To Keep Your Immune System Fighting Fit ๐ Begin here.
Choose whole grains
In a Tufts University study, consumers of whole grains were shown to have increased levels of lachnospiraceae bacteria, which produce short-chain fatty acids needed for a healthy immune system. Those who consumed a whole grain diet also had higher levels of T-cells โ a type of white blood cell that wards off infection. Whole grains are also packed with fibre, vitamins, and minerals, and are said to lower the risk of heart disease.
Continue in the comments. ๐
#foodtalk #superfoods #immunesystem #healthyeating #recipes #food #wholegrains
22 Superfoods To Keep Your Immune System Fighting Fit ๐ Begin here.
Up your oats
Oats supply beta glucan โ which, when given as a high-dose supplement, has been shown to prevent (and reduce the symptoms of) the common cold. A bowl of porridge won't stop full-on sniffles, but it will also provide fiber and B vitamins, and can contribute to lower cholesterol levels.
#foodtalk #superfoods #immunesystem #healthyeating #recipes #food #wholegrains #oats
22 Superfoods To Keep Your Immune System Fighting Fit ๐ Begin here.
Focus on prebiotic fibre
Foods high in the specific prebiotic fibers that nourish good gut bacteria include asparagus, onions, garlic, leeks, and Jerusalem artichokes. Prebiotics can help stimulate the immune system by improving the balance between anti-inflammatory and inflammatory chemicals called cytokines.
#foodtalk #superfoods #immunesystem #healthyeating #recipes #food #wholegrains #fibre
22 Superfoods To Keep Your Immune System Fighting Fit ๐ Begin here.
Bring on the berries
Berries contain a range of phytochemicals including anthocyanins, which can boost the health of good bacteria in the gut โ which in turn benefits the immune system. Berries are also packed with vitamin C and other antioxidants that have been shown to help fight off respiratory infections and common colds.
#foodtalk #superfoods #immunesystem #healthyeating #recipes #food #berries
22 Superfoods To Keep Your Immune System Fighting Fit ๐ Begin here.
Keep up your fluids
If you donโt drink enough fluids, those all-important nasal passages can dry out and make infection more likely to take hold. Water doesnโt run the monopoly in terms of being able to hydrate, though โ tea, coffee, soups, and juices can all count, too.
#foodtalk #superfoods #immunesystem #healthyeating #recipes #fluids #water #drinks
22 Superfoods To Keep Your Immune System Fighting Fit ๐ Begin here.
Vitamin C supplements โ yes or no?
You'll get all the vitamin C you need from a healthy diet โ and taking extra vitamin C in supplement form wonโt stop you catching a cold. However, if you're already infected, research has shown that vitamin C might shorten symptoms by about 24 hours, as long as you consume at least 200mg daily.
#foodtalk #superfoods #immunesystem #healthyeating #supplements #vitaminC
22 Superfoods To Keep Your Immune System Fighting Fit ๐ Begin here.
Get plenty of sleep...
As well as eating a balanced diet, it's important to have a healthy lifestyle as well. One of the simplest ways to keep your immune system firing on all cylinders is to get an early night. A study published by the Sleep Research Society found that people who slept six hours a night or less were four times more likely to catch a cold than people who slept more than seven hours a night.
#foodtalk #superfoods #immunesystem #healthyeating #healthylifestyle #sleep
22 Superfoods To Keep Your Immune System Fighting Fit ๐ Begin here.
...and don't forget to exercise
In a study published in the Korean Journal of Family Medicine, people who did regular, moderate-intensity exercise, such as brisk walking, were 27% less likely to contract a cold than those who didn't exercise. Regular exercise boosts circulation and increases infection-fighting white blood cells โ but only venture outside if you're fit and well, with no symptoms such as a fever or cough.
#foodtalk #superfoods #immunesystem #healthyeating #healthylifestyle #exercise
