2023-12-16 16:53:56
Are you in your 30s or 40s and starting to experience the effects of aging, such as weight gain, decreased energy, memory problems, or even the appearance of wrinkles? These signs can often be attributed to inflammation due to weakened immunity. Fortunately, there are natural solutions to remedy this.
In this article, we’ll explore the top ten foods recommended by Dr. Liu, an infectious disease doctor, to boost your immunity and reduce inflammation. These foods, easy to integrate into your daily life, are not only delicious but also extremely beneficial for your health. They contain phytonutrients, minerals, vitamins and fiber that work together to fight inflammation and prevent chronic disease.
Follow us in this discovery of the key foods for better health and improved well-being.
Fruits: a source of vitality
Fruits, especially berries, play a crucial role in boosting immunity and reducing inflammation. Among them, blackberries, red grapes and elderberries are particularly beneficial. These fruits are rich in phytonutrients, such as polyphenols and flavonoids, which are essential for repairing skin, improving memory and increasing energy.
Blackberries are highlighted for their delicious flavor and can be eaten fresh or frozen. Their dark blue color is an indicator of their high antioxidant content, which is known to improve muscle recovery, memory, reduce the risk of cancers and heart disease, and decrease inflammation, particularly in the liver. Compared to other fruits and vegetables, and even foods of animal origin, berries have significantly greater antioxidant power.
Grapes, especially red, purple or black varieties, are also recommended. Its rich color is a sign of its ability to fight inflammation and prevent cellular damage, potentially reducing the incidence of cancers and chronic diseases. Raisins, vinegar and red wine are traditional grape derivatives, although the alcohol in wine can negate the beneficial properties of polyphenols and antioxidants.
Elderberries are a special case: they must be eaten ripe and cooked, as raw and unripe berries can be toxic. They are often consumed in the form of tea or syrup and are known to prevent and reduce the symptoms of respiratory infections.
In conclusion, regularly consuming fruits, especially berries, is a simple and delicious way to improve immunity and fight disease. It is recommended to start with the fruits you like and include them daily in your diet.
Spices and herbs: powerful allies
Spices and herbs are essential components for boosting the immune system, offering a variety of flavors while having few to no calories. They are easy to incorporate into the diet, even for those following a carnivore or ketogenic diet. Their use does not require complex preparation; they can be sprinkled directly on food, making them particularly practical and fun to use, even for children.
Spices, in addition to adding flavor, have considerable immunostimulating power. One study showed that a combination of 35 spices added to a hamburger could reduce inflammation in blood vessels caused by eating that hamburger. Among the most beneficial spices for the immune system, Dr. Liu particularly recommends turmeric, ginger and peppermint.
Curcuma : It is the most studied spice, with thousands of scientific publications demonstrating its effectiveness against various diseases, including lung, brain, autoimmune diseases, cancers, toxins and even for post-surgical recovery. Turmeric can be eaten fresh, in root form resembling fluorescent orange ginger, or dried into a bright yellow powder. A simple daily consumption of a quarter teaspoon of turmeric powder in hot water can significantly boost immunity. Adding a pinch of black pepper can increase the body’s absorption of turmeric.
Ginger : This spice is commonly used in Asian cuisine and has been known for its healing properties for millennia. Ginger is particularly beneficial for the digestive system, which is the body’s largest immune organ. Phytonutrients like gingerol give ginger its unique properties, aiding digestion by relaxing the gut and reducing nausea and pain. Ginger can be added to raw foods, eaten with apple slices, or infused in hot water.
Pepper mint : It is the herb richest in antioxidants among common herbs. It can be enjoyed dried or fresh, in savory or sweet dishes, soups or salads, or infused into tea. Peppermint is effective for bad breath, congestion, muscle pain and contains menthol, used in cough drops and muscle creams.
In summary, adding spices and herbs to your diet is an easy and tasty way to boost your immune system and reduce inflammation.
Green vegetables: essential for health
Green vegetables are vitally important for cardiovascular and immune health. Among them, kale, matcha green tea and spinach particularly stand out.
Chou kale (kale dinosaure) : Belonging to the cruciferous family, kale is extremely beneficial for health. It contains sulforaphane, a compound thought to be protective against cancer. Kale is also known to boost immunity and increase antibodies. Its regular consumption is strongly recommended for its multiple health benefits.
Matcha (thea vert matcha) : Matcha is a special form of green tea known for its exceptional immune-boosting properties. It protects DNA and has been shown to be effective against skin cancer when applied topically. Consumed orally, matcha may reduce the risk of various chronic metabolic diseases, seasonal allergies and pneumonia. Matcha is also known for its antiviral properties, particularly against the human papilloma virus (HPV), which causes warts, including genital warts. To maximize its antioxidant content, it is recommended to prepare matcha by cold infusion.
Spinach : Spinach stands out for its powerful anti-tumor effect. They are milder and milder in taste than other greens, making them easy to mix into various dishes, including salads. Spinach is also an excellent source of essential nutrients. It is important to wash spinach thoroughly before eating it, as it is likely to retain dirt and germs due to its proximity to the soil.
In conclusion, integrating these green vegetables into the daily diet can significantly improve cardiovascular and immune health. Their richness in essential nutrients and protective compounds makes them essential food choices for maintaining good health and preventing various diseases.
Nutritional yeast: a beneficial seasoning
Nutritional yeast is a unique dietary supplement that offers multiple health benefits, especially for the immune system. It is known for its cheesy taste, making it a great substitute for those looking to avoid dairy but still want to add a rich flavor to their dishes.
Reduction of respiratory infections and allergies : Nutritional yeast has been shown to be particularly effective in reducing respiratory infections in runners, as well as easing the symptoms of seasonal allergies. This makes it particularly useful for active people or those who are prone to allergic reactions.
Improved mood and general well-being : In addition to its physical benefits, nutritional yeast may also improve mood and overall sense of well-being. This is due to its richness in nutrients which play a role in regulating mood and maintaining good mental health.
Precautions for certain groups : Although nutritional yeast is beneficial for most people, there are exceptions. People with Crohn’s disease or hydradenitis suppurativa should avoid consuming nutritional yeast because it may worsen their symptoms.
Daily use : Adding a tablespoon of nutritional yeast to your daily diet is a simple and effective way to obtain its benefits. It can be sprinkled on various dishes to add a cheesy flavor without the drawbacks of dairy.
In summary, nutritional yeast is a versatile and beneficial seasoning that can play an important role in strengthening the immune system, reducing respiratory infections, improving mood and overall well-being. Its regular use is recommended for those looking to improve their overall health in a natural way.
Tips for healthy eating
When it comes to choosing foods to boost immunity, product quality is key. Dr. Liu emphasizes the importance of favoring organic foods, if possible, for their many benefits.
Benefits of organic products : Organic foods generally contain fewer pesticides, fewer antibiotics and are non-GMO (non-genetically modified). These characteristics make plants hardier and, therefore, potentially more nutritious for human consumption. Additionally, pesticides have been linked to chronic neurological conditions like Parkinson’s disease. However, eating berries and other fruits and vegetables rich in flavonoids may offer protection against these effects.
Reduce pesticide load : For those who cannot afford or do not have access to organic produce, there are methods to reduce the pesticide load on conventional foods. Washing food under running water can remove up to 50% of pesticide residue. Using 5% white vinegar is even more effective and can also kill some bacteria and fungi. A 10% table salt solution can remove even more pesticides. It is important to rinse foods thoroughly after these treatments to remove any salt or vinegar before consuming them.
Importance of Food Washing : Washing fruits and vegetables is crucial, not only to remove pesticides, but also to remove dirt and germs, especially for leafy vegetables like spinach, which are grown close to the ground and can easily accumulate contaminants .
In summary, to maximize the benefits of food on the immune system, it is advisable to choose organic products when possible. If this is not feasible, effective cleaning methods can be used to reduce the presence of pesticides and other contaminants. Particular attention should be paid to washing foods to ensure their safety and nutritional quality.
Source : Healthy Immune Doc
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