Colds and flues are very common sicknesses in most of the world. Do not miss a key weapon that fights colds and flus: good nutrition. Essentials in good nutrition consist of the famously dark green leafy nutrients, nuts and berries. However, don’t give up before you start. Before you see an actual outcome in your body, you’ll need to have better nutrition for a few months.
Fatty fish: There are many fatty fish which affect your immune system positively and are essential for manufacturing antibodies and additional structures for the immune system. Fish like as tuna, trout and salmon are loaded with omega-3 fatty acids and selenium. Omega-3 fatty acid is a healthy fat that helps decrease inflammation. It also defends lungs by raising your WBC (white blood cells) count. These white blood cells engulf and destroy bacteria, pyrogen and other foreign particles. This is the way that fatty fish fight colds, flus, and influenza viruses and variety of bacteria. To get the best effect of omega-3 fatty acids, you need to intake this type of fish at least twice a week.
Onions: Flavonoid antioxidants are a form of antioxidants and they’re found abundantly in onions. This special type of antioxidant contains allicin, anthocyanins and quercetin which possess the anti-inflammatory property that acts against several types of infections. You can get these health-endorsing nutrients in garlic, onions, shallots, leeks, and scallions. To get the best anti-inflammatory effect you need to eat a half-cup of these foods daily.
Mushrooms: Regular consumption of mushrooms stimulates the body’s immune system by escalating the creation and effects of white blood cells (WBC), which assist in fighting infection. Do not eat raw mushrooms, which can make you sick. Do not overcook the mushrooms either, as many of the nutrients is destroyed by high heat. Intake lightly cooked or steamed mushrooms at least once a week and increases those servings when you are suffering from a cold or flu.
Yogurt: Yogurt, a milk product containing special types of good bacteria, decreases the growth of pathogens in your gastrointestinal tract. It also provides you the calcium required for bone strengthening. Greek yogurt is very healthy, as it is actively cultured and is said to have many probiotics. Try to intake 8 ounces yogurt daily to get its pathogen destroying effects.
Eggs: Eggs contain tons of protein. They contain an important compound called choline that keeps intruders from freely flowing into the body. By blocking these invading intruders, you can get rid of cold, flu, and other autoimmune ailment likes colitis and Crohn’s syndrome. Eat at least one egg for breakfast per day.
Beans: Beans are known as dietary powerhouse. This food is loaded with zinc and nutritious carbohydrates. Beans help enhance the formation and forcefulness of WBC (white blood cells) to fight various infection including colds and flus. Intake half a cup of cooked beans twice a week.
Green vegetables: The most nutritious foods are green-colored vegetables and green leafy vegetables. Raw green leafy foods have fewer than hundred calories per pound, and are packed with nutrients which help in blood vessel protection, inflammation, and disease prevention. Lightly steamed or cooked green vegetables are preferred over cooked vegetables. Eat raw leafy foods in a salad every day, but avoid common lettuce if possible
Berries: Berries contains high amount of antioxidants and nutrients as well as low amount of sugar. The nutrients in berries are known to decrease inflammation, prevent damage to your DNA, and stop tumors in their tracks. Consume 3 fresh and bright fruits daily.
Nuts: Nuts are rich in high amount of healthy fats and micronutrients and are paired with antioxidants, phytosterols, and minerals, which decrease the risk of cardiovascular disease, diabetes, and obesity. Nuts also contain high amount of minerals (zinc, magnesium and selenium) and proteins, which assist in fighting infections. Consume 1 ounce nuts per day for healthy living.
Joye Allen likes to acknowledge Boot camp Sydney that she used as a resource for writing this article. She is a serious health blogger and writes for various blogs around the web.