As we consume various kinds of super foods, we certainly add natural medications that can protect our health against infection and other immune-related illnesses.
Some super foods mentioned below are highly recommended in your daily diet due to not only their nutrients but also their immunity-boosting nutritious advantages.
#1: Sweet Potato
Sweet potatoes can be considered a great super food as its immune-promoting impacts. A sweet potato can provide 561% of the daily vitamin A value, which help reinforce your natural barrier (skin, digestive tract and lungs) to germs. Many options are available to do with one sweet potato: you can bake, mash, cube or hash it to serve meals.
#2: Greek Yogurt
Another familiar super food is Greek Yogurt, which is fermented by friendly bacteria called probiotics. This kind of microorganism can boost your immune system to protect your body against infection, mitigate inflammation and the number of harmful bacteria in your digestive tract. A 4-ounce or 6-ounce cup of yogurt can not only enhance immunity but also provide adequate amount of calcium, vitamin D, protein and potassium that are needed.
#3: Green Tea
Green tea contains a large amount of antioxidants polyphenols, which can mitigate risks for some kinds of cancers including colon, stomach, lung and pancreatic. An article published in “Chinese Medicine” also pointed out the advantage of drinking green tea that it can protect us from Helicobacter pylori – a cause of stomach ulcers. However, consuming too much green tea can lead to insomnia and affect iron bioavailability. One to two cups of green tea a day is highly recommended to make use of its merits.
Garlic is used as not only a spice but also a natural medication that can safeguard your body from common cold. It is believed to contain bioactive chemical called allicin, which can help you avoid infections caused by Salmonella, Staphylococcus aureus
and Escherichia coli. One clove of raw or crushed garlic per day may be recommended.
Mushrooms contain a low level of calories but high concentrations of essential minerals such as B vitamins, potassium, selenium and vitamin D. Besides, another component called beta-glucan in mushrooms can boost the immune system and reduce tumor growth. The greatest sources of this component can also be found in other species like oyster, shiitake, and split gill mushrooms.
Zinc plays an important role that helps our bodies fight off respiratory illnesses like pneumonia. Fortunately, this important mineral is very rich in oysters. Three ounces of this specie meet 493% of the daily value. For people allergic to seafood, a lean hamburger or a whole-grain cereal breakfast can be good alternatives.
Honey has been proved of consisting components that can protect against bacteria such as E. coli and Staph aureus for a long time. 1 to 5 tablespoons of raw honey per day is an enough amount to take its advantages and can be used as an alternative of artificial sugars. However, this type of honey is not recommended for under- one- year -old children and those with weak immune systems.
Blueberries are such a great source of vitamin C and manganese while they contain low level of calories. In addition, anti-inflammatory properties are found in polyphenols included in blueberries. Researchers have also split pterostilbene from blueberries to increase the cathelicidin antimicrobial peptide involved in immune function. Each person should take boosting-immune advantages of one cup of blueberries every day.