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Food for immunity


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I will recommend this to you if you are interested to boost your immunity by taking note of the food u consume.

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Food for immunity

  1. 1. WINTER Template Food for immunity 01 Done by: Dawn Ho
  2. 2. <ul><li>Our immune system comprises an arrangement of biological formation and progression contained by an organism that defends us against illnesses, by recognizing and eliminating pathogens and tumor cells. </li></ul>02
  3. 3. 03 In order to fight diseases and boost the immune system, certain types of foods is the answer. Importantly, an all-round healthy diet is pivotal. The foods listed below will help boost our immune system. They should be consumed daily if possible.
  4. 4. 04 Beef : This may come as a surprise as health experts always suggest that we limit meat-intake. However, consuming beef in moderation, and choosing cuts which are lean and low in fat, is an important source of zinc. A 3-ounce portion of lean beef adds the much needed zinc in our diet, as zinc deficiency can make us vulnerable to infection. Daily intake of zinc assists in producing white blood cells, the “army” we need to evade bad bacteria and deadly viruses. For those who do not eat beef, the alternative is to eat pork, poultry, fortified cereals, milk and yoghurt. Oysters are another good option for zinc.
  5. 5. 05 Fish : Consume at least 4 servings a week of Omega 3-rich sea food such as tuna, salmon and sardines.
  6. 6. 06 Orange vegetables (sweet potatoes, carrots, pumpkin and squash) : Consuming sweet potatoes, carrots, pumpkin and squash are good sources of beta carotene. The body will rapidly convert these orange vegetables into Vitamin A, which is another element needed to boost our immune system. Vitamin A is very important for healthy skin, the first line of defense against diseases. A good tip; choose orange vegetables which are really bright in hue, as this is an indication of the amount of beta carotene.
  7. 7. 07 Mushrooms : Just like beef, mushrooms, especially maitake and shitake, which can be found in most supermarkets, is a rich source of zinc. In fact, studies have recently shown that mushrooms, taken in reasonable quantities, cause white blood cells to be stronger, and they act more aggressively against foreign bacteria invasion.
  8. 8. 08 Tea : Another natural boost for the immune system is to drink a cup of green, white or black tea daily, as it has great polyphenols quantities. Polyphenols act as a defense against free radicals and damaging components which can cause premature aging. It is interesting to note that tea has more antioxidants than compared to vegetables and fruits. Add a little honey to your daily cup of tea for a natural sweetener. There exists good evidence that some of the components in tea, like epigallocatechin gallate or EGECG, are both offensive and defensive compounds. This simply means that they attack invading microbes (such as flu and cold viruses) directly in addition to boost our immune systems.
  9. 9. 09 Lemons : Lemons are a fantastic source of Vitamin C, and can be incorporated very easily into your daily meals. Lemons also equalize the balance of acids and alkali in your body. Lemons can be used as dressing; simply squeeze some on top of your fresh vegetables, or add them in your tea or water. Apple cider vinegar : You can buy apple cider vinegar at any supermarket. This is a great source of calcium, potassium, magnesium, sodium, phosphorous, iron, sulphur and fluorine. Use apple cider vinegar as a marinade for fish or make vinaigrette for your salads as an alternative to cream-based dressings.
  10. 10. 10 Garlic : Garlic has sulphuric components such as allicin, and proffers unequaled protection against many diseases. When a clove of garlic is crushed, it produces alliin, which then rapidly converts to allicin, which exhibit important antiviral, antifungal and antibiotic properties. Ginger : Another immune system booster to add to your daily diet is ginger. This multi-purpose condiment can be used in food, drinks and baking. When used in a warm bath, ginger’s properties increase the production of sweat, and help the body dispel toxins and germs. Ginger has been known as a remedy for heartburn, migraines and the prevention against cancer.
  11. 11. 11 If our immune system is not properly taken care of, it can result in disease. Immunodeficiency happens when the immune system becomes inactive, and in turn causes the body to be vulnerable to many life-threatening diseases. It is very important for us to take special care of our bodies, and consume natural foods which aid in making our immune system strong and healthy. The immune system is our most pivotal ally, and its main function is to keep us healthy and robust. If we eat foods which are completely pure and full of vitamins, enzymes and minerals, our immune system will be able to continue its battle against viruses, harmful bacteria, parasites and toxins.
  12. 12. 12 In summary, take all the above foods for maintaining a robust immunity defense as well as reaching a healthy weight. Also, do take multivitamins and mineral supplements as appropriate; exercise at least 30 minutes each time, 4 times a week, and sleep 7-8 hours every night. A good night’s sleep detoxifies the body as well as burns excess fat.
  13. 13. WINTER Template 01 References: