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Power Foods That Boost the Immune System

It turns out that we need more than an apple a day to keep the doctor away. If you are looking for ways to prevent colds and flu, then you might want to head out and visit the local grocery store. It is important to feed your body with certain foods with surprising nutrients in order to keep your immune system on guard.

Next time you’re at the grocery store, stock up on these foods and add them to your diet for an extra flu-fighting punch.

Citrus fruits

Most people tend to load up on Vitamin C after they’ve caught a cold. There’s a reason for that. Vitamin C triggers the production of white blood cells, which fights infections.

Since our body is not capable of producing or storing it, daily intake of Vitamin C is needed. Citrus fruits are the best sources of Vitamin C. With a wide variety of fruits to choose from, it is easy to add a squeeze of Vitamin C into your diet.

Broccoli

Broccoli is loaded with Vitamins A, C, E as well as several minerals and antioxidants; thus, making it one of the healthiest and most nutritious-packed foods you can put on your plate. Cook it as little as possible in order to keep its power intact. Or better yet, don’t cook it at all.

Garlic

Garlic does not only add a little zing to almost every cuisine in the world, it is also a must-have for your health. During the early years, garlic is known for fighting infections. Today, modern science has proven that it helps lower cholesterol and prevents hardening of the arteries.

Ginger

Just like Vitamin C, ginger is one of the most common ingredients most people turn to once they’ve caught colds. This is because ginger helps prevent that cold from taking hold. It contains the active ingredient allicin, which is capable of fighting bacteria and infection.

Yogurt

Yogurt contains Probiotics, which are helpful in keeping the gut and intestinal tract free of disease-causing germs.

When buying yogurt, make sure to check the labels and look for the ones that contain “live and active cultures”. This is beneficial as it can help boost your immune system and help fight diseases.

 

Inflammation is a condition that may lead to weight gain and in turn, make losing weight more difficult than it already is. Inflammation kicks your immune system into overdrive and can be the result of a lack of exercise, stress, and exposure to toxins. One way to combat this is to consume superfoods that are natural forms of ibuprofen, which will help to stop inflammation. Superfoods are just that – super – because they pack the mot nutrients into each serving.

There are millions of superfood recipes you can find online, and specifically on Pinterest. This is a favorite just to get you started (it’s so easy!):

Pearled Barley Salad With Apples, Pomegranate Seeds and Pine Nuts:

You will need:

1/3 cup(s) pine nuts, preferably from Italy 2 ounces

1/4 cup(s) plus 2 tablespoons extra-virgin olive oil

3 tablespoon(s) white wine vinegar

1 small shallot, minced 2 tablespoons

Salt and freshly ground pepper

4 cup(s) Thyme-Scented Pearled Barley (see below)

1 large tart apple, such as Honeycrisp cored and cut into 1/2-inch pieces

1/2 cup(s) pomegranate seeds, from 1 pomegranate

1/2 cup(s) chopped flat-leaf parsley

What To Do:

1. Preheat the oven to 350°. Spread the pine nuts in a pie plate and toast until golden, about 5 minutes. Let cool.

2. In a bowl, whisk the oil with the vinegar and shallot and season with salt and pepper. Add the Thyme-Scented Pearled Barley (see below), pine nuts, apple, pomegranate seeds and parsley. Toss before serving.

*Original recipe found at: http://www.huffingtonpost.com/2011/10/27/pearled-barley-salad-with_n_1058606.html*

 

A short and easy list of super foods that can help you fight fat:

Vegetables.

Arugula, broccoli, cabbage, bell peppers, romaine lettuce, scallions, spinach tomatoes.

Fruit.

Apples, cherries, oranges, blueberries, grapefruit, pomegranates, avocados.

Fish.

Salmon, tilapia, flounder.

Nuts and Seeds.

Walnuts, sesame seeds, flaxseeds,  pine nuts, almonds (raw and unsalted).