8 Foods to Support Your Immune System All Year Round

The stronger your immune system, the more fun you can have all year. You can weather the storm of a winter stomach bug, beat back an autumn chill or fend off those inconvenient spring or summer sniffles to maximize your sunshine fun. Washing your hands and avoiding coworkers who are sick can reduce your risk of catching all these nasties. However, there are still germs all around us. That’s where your immune system comes in. You can keep your immune system in top shape with many of the behaviors that support general health.

Getting seven to eight hours of quality sleep each night, staying hydrated and exercising all promote your sickness-stopping powers. A healthy diet filled with nutritious foods can also provide major immune support. Stay healthy and ward off sickness with these science-backed, Nutrisystem-approved foods that have been shown to boost immunity.

Here are eight healthy foods to support your immune system all year round:

1. Organic Fruits and Veggies of All Kinds

Are organic foods worth the extra price? When it comes to immunity, the answer may be yes. According to a review of 343 different studies, published in the British Journal of Nutrition, scientists found that organic foods had antioxidant content that was 19 to 69 percent higher than non-organic crops. Antioxidants ward off cancer and other diseases. They also reduce inflammation which may support the immune system.

How to eat them: If you’re worried about the price of organics, focus on the foods known as “The Dirty Dozen.” These fruits and veggies are the most susceptible to pesticide residue, so buying them organic will give you the most health bang for your buck. Click here for the dirt on The Dirty Dozen!

2. Fatty Fish

You’ve probably heard that eating fatty fishes like salmon provides Omega-3 fatty acids that can protect against heart disease, according to Medical News Today. However, these water-borne superfoods are also one of the most potent food sources of vitamin D, says the National Institutes of Health Office of Dietary Supplements. Vitamin D not only activates calcium for stronger bones but also helps to support immune function. In fact, when you don’t get enough vitamin D—like an estimated 42 percent of Americans—you’re at a higher risk of getting the cold or flu, says The Harvard Gazette.

How to eat it: Try this easy-to-prepare salmon burger with herb cream sauce or one of these other simple salmon recipes from The Leaf!

3. Goji Berries

These little red jewels are one of the most nutrient-dense fruits in the world. They’ve got more than double the immunity-boosting antioxidants of blueberries. They can even help protect your eyes from age-related decline. According to a study, published in Optometry and Vision Science, participants who ate goji berries for 90 days increased levels of plasma zeaxanthin, an antioxidant that supports vision. They’ll also help you feel full: Gojis have four grams of protein, over three grams of fiber and 98-calories in a five-tablespoon serving, says NutritionValue.org.

How to eat it: You can just munch ‘em! They are also great sprinkled on smoothie bowels, oatmeal and yogurt. If you’re looking for a little more variety in your trail mix, try adding gojis instead of raisins with unsalted nuts or seeds.

4. Yogurt

It’s alive! And that could keep you healthy: The active cultures or living bacteria in yogurt can help keep your intestinal tract clear of germs that cause disease. In a study, published in Annals of Nutrition and Metabolism, women who ate seven ounces of yogurt per day for two weeks boosted their immune functions and increased their white blood cell counts. And it didn’t have to be fancy yogurt with “probiotic” on the packaging: That kind had similar effects to regular yogurt.

How to eat it: Not just for breakfast! The Leaf’s yogurt parfaits, like this chocolate-and-banana Chunky Monkey or this delicious Berry Delight are a great way to treat yourself and your immune system!

5. Garlic

Your breath might stink but you won’t be sick! When scientists gave people either a placebo or garlic extract containing allicin (a chemical found in raw garlic), the garlic group had fewer colds over 12 weeks than the placebo group, says the Avicenna Journal of Phytomedicine. It may also help in the long term: According to ScienceDaily, garlic may reduce the amount of plaque that builds up in the arteries.

How to eat it: To get the cold-fighting properties, you’ll need to have the garlic raw—allicin dissipates when garlic is cooked, says Anti-Cancer Agents in Medicinal Chemistry. Try it as a pizza topper, or in this flavor-packed Mexican Street Corn Dip!

6. Sauerkraut

Like yogurt, sauerkraut and other fermented foods contain probiotics or “good bacteria” that can keep your digestive system balanced. However, according to Current Opinion in Gastroenterology, studies have found that they could also help with diseases related to the immune system, like eczema, as well as reduce the severity of allergies. So, pile it on!

How to eat it: Top your burgers with kimchi, sauerkraut or other fermented options for a low-calorie, immunity-boosting crunch. Learn more about fermented vegetables here!

7. Bell Peppers

It’s not just an old wives’ tale: vitamin C really does help keep upper respiratory infections, like colds, at bay. A 2017 research review, published in Nutrients, found that vitamin C can decrease the risk of respiratory and systemic infections. You can get vitamin C from more than just orange juice. One cup of bell pepper slices has 100 percent of the recommended daily vitamin C for an adult woman, says the United States Department of Agriculture (USDA).

How to eat it: While watching TV, reading the news, or on the side of your sandwich at lunch. Crunchy, sweet bell peppers are an easy way to get towards your four daily servings of non-starchy vegetables for maximum weight loss success.

8. Lean Beef

Wait, wait, wait: Isn’t red meat supposed to be bad for you? Eating too much of it has been associated with increased risks of heart disease and cancer. However, beef is also one of the most potent providers of zinc in our diets. Zinc functions as an “intracellular signal molecule” for immune cells—that is, it tells them to get to work, helping to fend off colds, lower respiratory infections and other diseases, says Current Opinion in Clinical Nutrition and Metabolic Care.

How to eat it: You know the saying: It’s what’s for dinner. Try it in this easy, healthy slow cooker Beef Stroganoff.

The post 8 Foods to Support Your Immune System All Year Round appeared first on The Leaf.

Frequently Asked Questions

Can I eat carbs while following the Ketogenic Diet?

Yes, you can eat carbohydrates while on the Ketogenic Diet. But, limit them to a very small amount. Instead, focus on eating high-fiber veggies like broccoli, cauliflower, cabbage, Brussels sprouts, kale, zucchini, peppers, cucumbers, celery, tomatoes, onions, etc. These veggies will give you energy without adding calories.

You should also eat lots of nuts, seeds, avocados and coconut oil. These foods are high in saturated fats, which are necessary for ketosis.

How can I lose weight in 7 Days at Home?

It is important to eat less calories, drink more water, and exercise often. It’s that simple! It is tempting to skip meals. This is not a good idea. Skipping meals can lead to overeating later when you feel hungry again.

You don’t have to starve yourself. Be aware of how much calories you are consuming, and then gradually increase it. For instance, if you normally consume 2,000 calories daily, then increase that number by 500 calories every day. That means you’ll be adding 1,500 calories to your daily routine.

There are many online resources that offer more detailed advice and tips for losing weight. Google is a good place to start. You can simply type “how do I lose weight quickly” into Google and hundreds of results will appear.

If you’d rather read about the topic in person, you might check out local libraries. They typically offer free weekly seminars where diet experts talk about various topics related to weight loss.

What is the Work of African Mango Extract?

Mango fruit has a high level of vitamin A, which boosts the immune system. It is rich in vitamin A, which has antioxidants and anti-inflammatory qualities. Also, it contains potassium and magnesium.

These nutrients help to maintain the health of tissues and cells throughout the body.

Additionally, African mangoes have been shown to improve endurance and energy levels during exercise. This is because African mango supports cardiovascular function as well as metabolism.

This product’s active ingredient increases blood flow to the brain, muscles and other areas. This enhances mental clarity and physical performances.

African mango extract not only boosts energy, but also prevents muscle cramps after exercise. This can be very beneficial for athletes who are looking to perform at their highest.

Is there a natural alternative to prescription drugs that suppress appetite such as phentermine or oxycodone?

Green tea extract is the best alternative to prescription diet pills for those seeking weight loss. Green tea extract is rich in caffeine, which stimulates metabolism and epigallocatechin Gallate (EGCG), that helps to burn fat through thermogenesis.

Green tea contains antioxidants, which fight free radicals and protect against damage due to stress and oxidation.

But, green tea does NOT cause weight loss. It simply increases your body’s efficiency at burning calories.

So yes, green tea does help with weight loss, but it won’t make you lose weight unless you follow a calorie-controlled diet.

L-Carnitine can also be supplemented. L-Carnitine is an amino acid that increases energy and promotes muscle growth. This amino acid does not curb your appetite, so it is important to eat regular meals.

How can I lose weight naturally?

You should try to eat healthy foods as often as possible. Healthy snacks should be low-calorie. Avoid eating too many processed foods. Instead, choose whole grains such oatmeal, barley or brown rice for breakfast. Sugary drinks are high in calories, and can cause weight gain. Drink water instead of soda pop or juice if you want weight loss. Drink at least eight glasses of water per day.

Another tip: Get up earlier. Studies show that people who wake up earlier tend to consume fewer calories throughout the day. Set an alarm clock to ensure you don’t snooze through the day.

It is very important to exercise. Aerobic activities such as running, walking, biking and swimming are all good options. Strength training does not burn fat as fast as aerobic exercise. Consider adding aerobic activity to your life.

Does natural appetite suppressants work?

It is best to eat less food to lose weight. This would mean consuming less calories and avoiding foods that are high in fat and/or sugar.

Exercise regularly is the best way lose weight quickly. You’ll burn the extra calories you consume from the delicious foods you eat every day.

These natural appetite suppressant products may be the best option for you if your weight is not dropping.

These contain powerful ingredients, such as bitter melon (green tea), ginger, ginseng and many more. All of them have been clinically demonstrated to reduce hunger pangs.

Statistics

• Vitamin C:62% of the Daily Value (DV) (healthline.com)
• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
• A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)

External Links

onlinelibrary.wiley.com

• A novel herbal formulation for weight control: efficacy and tolerance – Stern (2013) – Obesity Wiley Online Library
  
• Forskolin Consumption is Associated With Body Composition, Hormonal Adaptations and Obesity in Obese Men – Godard – 2005 Obesity Research – Wiley Online Library
  

fda.gov

• Information for consumers on Dietary Supplements – FDA
  
• Dietary Supplements
  

ncbi.nlm.nih.gov

• IGOB131, a novel extract from the West African plant Irvingia Gabonensis, dramatically reduces body fat and improves metabolic characteristics in overweight people in a double-blind, placebo-controlled study – PMC
  
• A case of renal disease that developed in association with African mango intake – PMC
  

ods.od.nih.gov

• Ephedra Office of Dietary Supplments – Ephedra
  
• Health Professional Fact Sheet: Dietary Supplements to Weight Loss
  

How To

African Mango: Benefits, Side Effects, Dosage, and Interactions

African mango is a tropical fruit native to Africa, Asia, Australia, and Madagascar. It is often called “Mangosteen”, “Gobba” (in Malaysia), “Guava” (in India), and “Brambleberry”. Mangifera indica L. has the official title, which is known as the “king of fruits”. Its common names in English include “mango”, Indian gooseberry, “papaya”, custard apple and “jackfruit”. It tastes similar to kiwi fruits, but slightly sweeter. It has been grown since antiquity for its medicinal and culinary uses.

The leaves are used medicinally to treat symptoms such as diarrhea, fever and sore throat. They can also be used to treat skin conditions, eye infections, and problems like asthma. Also, the leaves are used in dyeing and making soap.

Benefits:

African mango benefits:

• Antibacterial properties
• Anti-inflammatory properties
• Aids digestion
• Preventing cancer
• Lowers body cholesterol

Side effects:

There are some possible side effects when consuming African mango. These include stomach discomfort, nausea and vomiting, diarrhea, constipation.

Dosage:

An African mango can be eaten in one serving, which is approximately 10 to 30 grams. You can consume two servings per day.

Interactions:

You should consult your doctor before eating African mango. Mangoes are also an allergen for some people.