We often over look our diet as a source of immune boosting power, instead opting for over-the-counter remedies to treat our symptoms, but food is the best preventative medicine money can buy! Not only can it prevent a cold from coming on, it can also help us get over a cold faster. Make sure you have these top five immune boosting foods in your diet, to keep you healthy all year long.
You already know oats are part of a healthy diet due to their high fiber content. Oats are an excellent slow digesting carb that can keep energy levels sustained for hours. But did you also know that whole grains have been shown to have an immune boosting power? Lab studies have revealed that the beta-glucan content of oats helps infection fighting neutrophils get to the site of an infection and eliminate that infection faster. Starting your day with oatmeal, can help jolt your energy and your immune response in the morning!
High protein and muscle building steak is a must when it comes to a fitness focused diet. Steak
is also a source of nutrients and minerals that can help fight infection.
Steak is high in immune boosting zinc. It has been shown that zinc deficiency can lead to immune system compromise, becoming susceptible to infection. Zinc appears to have numerous functions in the immune system including production of immune factors, and activation or inactivation of immune response genes. Eating a 3-oz serving of lean steak will provide you about 40% of your daily value for zinc!
This derivative of milk protein is not only a great source of essential amino acids, but also provides peptides that have immune enhancing benefits – alpha-lactalbumin and beta-lactoglobulin have been shown to enhance neutrophil function. In addition, whey protein is also a source of cysteine, which can enhance glutathione production, a strong antioxidant and is a source of lactoferrin, which can have anti-cancer benefits. A single serving of whey protein can deliver not just a source of protein but a potent blend of immune boosting compounds.
Just one small powerful clove can deliver more than 100 sulfuric compounds that can help fight and prevent infection. The active components of garlic, alliums have long been used to treat a variety of conditions and diseases. Garlic preparations appear to have not just immune boosting properties but also a cholesterol-lowering effect, anti-cancer effects, and anti-inflammatory effects. Add garlic to your favorite sauces, vegetable and meat dishes.
Provide a high dose of antioxidant compounds including anthocyanin, ellagic acid and proanthocyanidins that have antimicrobial, prebiotic, anti-inflammatory action that can help boost immune response. Berries are also low glycemic and high in fiber, have a serving with your morning oats, with non-fat yoghurt or add them to a salad.
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