Top 10 Foods to Boost Your Immune System

Your immune system is responsible for protecting your body against harmful pathogens, such as bacteria and viruses. While there are many factors that can affect the strength of your immune system, including genetics and lifestyle habits, diet also plays a critical role.

Eating a diet rich in immune-boosting foods can help support your body's natural defenses and reduce your risk of illness. Here are 10 foods that are particularly beneficial for boosting your immune system:

1. Citrus Fruits Citrus fruits like oranges, grapefruits, and lemons are high in vitamin C, a powerful antioxidant that can help enhance the production of white blood cells, which are essential for fighting off infections.

2. Garlic Garlic contains sulfur compounds that have been shown to have antimicrobial properties, which can help ward off bacteria and viruses. Garlic also contains allicin, a compound that can help stimulate the immune system.

3. Yogurt Yogurt is a good source of probiotics, which are beneficial bacteria that can help improve the balance of bacteria in your gut. A healthy gut is essential for a strong immune system.

4. Almonds Almonds are a good source of vitamin E, an antioxidant that can help protect your body against oxidative stress, which can damage your cells and weaken your immune system.

5. Turmeric Turmeric contains curcumin, a compound that has anti-inflammatory and antioxidant properties. Inflammation can weaken your immune system, so consuming turmeric can help support a healthy immune response.

6. Spinach Spinach is packed with vitamins and minerals that are essential for a healthy immune system, including vitamins A, C, and E, as well as iron and folate.

7. Ginger Ginger contains compounds called gingerols and shogaols, which have antimicrobial and anti-inflammatory properties. Ginger can also help improve digestion, which is essential for a healthy immune system.

8. Blueberries Blueberries are packed with antioxidants, including flavonoids, which can help protect your cells against oxidative stress. Blueberries are also high in vitamin C, which can enhance the production of white blood cells.

9. Green Tea Green tea contains catechins, a type of antioxidant that can help protect your cells against damage and support a healthy immune system. Green tea also contains L-theanine, an amino acid that can help reduce stress and promote relaxation.

10. Sweet Potatoes Sweet potatoes are high in beta-carotene, a type of antioxidant that can help enhance the production of white blood cells. Beta-carotene is also converted to vitamin A in your body, which is essential for a healthy immune system.

Incorporating these 10 immune-boosting foods into your diet can help support your body's natural defenses and reduce your risk of illness. Additionally, it's important to maintain a healthy lifestyle overall, which includes regular exercise, getting enough sleep, and managing stress. With a strong immune system and healthy habits, you'll be better equipped to fight off infections and stay healthy.

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Anaemia - The Diets that you should be taken care

Anaemia is a blood disorder characterized by a reduced red blood cell count, which makes it difficultfor the blood to carry oxygen to brain and other parts of the body.

Symptoms to look for are, 

1. Fatigue
2. Dizziness
3. Pale skin
4. Shortness of breath 
5. Headaches

Anaemia can be caused by various factors . Lack of iron or certain vitamins such as folic acid and vitamin B12 are the common factors that caused anaemia.

Iron-deficiency anaemia
The amount of iron that we need depends on your age and sex. The best sources of iron come from red meat. We get a good proportion of iron from non-animal sources too.

Sources of Iron include:

1. Red meat and offal - Eg: Beef, Lamb, Pork, Kidneys, Liver, Heart.
2. Fish and shellfish - Eg: Sardines, Pilchards, Crab, Shrimps, Mmussels.
3. Eggs.
4. Cereal and cereal products - Eg: Bread, Rice , corn flakes and Oatcakes.
5. Nuts and seeds - Eg: Hazelnuts, Macadamia nuts, Peanuts, Pecans, Walnuts, Sesame seeds, Sunflower seeds.
6. Green leafy vegetables - Eg: Broccoli, Spinach, Watercress
7. Beans and pulses - Eg: Baked beans, Peas, Lentils, Chickpeas, Black-eyed beans
8. Dried fruit - Eg: Raisins, Apricots, Prunes, Currants, Figs.

Folic acid-deficiency anaemia
As usual the cause is not eating enough foods which contain folic acid.

Sources of folic acid include:

1. Fresh, Raw Or Cooked Brussels Sprouts, Asparagus, Spinach, Kale, Broccoli, Spring Beans, Green Beans, Cabbage, Cauliflowe.
2. Cooked black-eyed beans 
3. Breakfast cereals (with folic acid added to them).
4. Liver (note, pregnant women should avoid liver).
5. Kidneys, yeast and beef extracts.

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Difficulty in emptying the bowels? Use Olive oil for constipation - Home remedies

Constipation is caused by many reason. The first and the foremost reason would be lack of regular exercise,less water consumption by individual or by low-fiber diet. When the bowel is present in our intestine for longtime, the colon will start absorbing the water from present in it which makes the bowel movement difficult.Why olive oil is considered a healthy fat as it contains monounsaturated fats which will improve cardiovascular health. With the consumption of olive oil makes the gallbladder to release more bile, which helps to digest the fat in the food fast and easily. Bile also maintains the moisture of the stool, which will free the difficulty and pain during bowel movement. Some key points to note are olive oil strengthens the mucus lining of the colon. It stimulates the muscle contraction of large intestine to make it easy for the stools to pass. Olive oil is rich in vitamin E and K, antioxidants, omega 3 and 6 fatty acids which help to boost the health of digestive tract.

How to use Olive oil

• Consume 1 tablespoon of olive oil on an empty stomach in the morning and the same before going to bed as well for a week.

or 

• Warm milk with olive oil helps to loosen the hard stools.

or 

• Olive oil can be added to your morning coffee which acts as a laxative.

or

• Add olive oil in any vegetables or fruits juice that are rich in fiber. 

or 

• Drink 1 tablespoon olive oil with 1 teaspoon lemon juice and drink before going to bed.

or 

• Drink 1 tablespoon of olive oil to a cup of yogurt and drink 2-3 times a day.

Side effects of using olive oil

1. Olive oil contains a lot of calories (120 calories in 1 tablespoon), there is a chance to put weight if used for longtime.
2. Over doses of olive oil can lead to diarrhea.
3. Regular usage of olive oil can decrease your sugar levels,People with diabetes should speak to their doctor before trying.
4. Never use olive oil for constipation in babies or newborns.

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What to eat for Brain Development of your child?

Brain need proper food for its development.The major part of brain development occur in the early years of childhood.The saying that You are what you eat is all the more prominent in this age.

The learning skills and the concentrating ability improves with proper food .Your brain power is improved by food that contains essential nutrients and vitamins. This articles gives you an overview about the tasty and healthy foods that will energize your child’s brain for learning activity. Don’t forget to add these powerful nutritive foods in their daily intake.

Dark Leafy Greens (Spinach & Kale)

Spinach and kale, are good  immune boosters of brain due to rich content of  vitamin A and C.Spinach being rich source of vitamin B-12 and folate can improves brain health and the maintenance of cognitive functioning, improves memory.

Kale is a rich source of  manganese, that helps to synthesize fatty acids which are critical to healthy brain function. Should try Kale chips, and spinach brownies in your childrens food.

Salmon, Tuna, & Mackerel

Omega 3 fatty acids are very essential for brain development, heart health  as well as reducing inflammation. Salmon, Tuna, & Mackerel is rich in Omega 3 fatty acids.

Berries

Berries such as blueberries and blackberries, they are  rich source of vitamins and antioxidants. They can handle free radicals injury and helps to improve the cognitive function of the brain, memory and motor skills.

Eggs

Eggs are powerhouse of choline, these are important nutrient for brain development. Eggs contains vitamins and minerals including riboflavin, B12 and folate.

Beans

Beans are rich source of complex carbohydrates, fiber, iron and important B-Complex vitamins and antioxidants

Whole Grains & Brown Rice

Whole Grains & Brown Rice contains vitamins and magnesium and helps to improve cognitive health, whole grains are also rich source of B vitamins including folate and B12 which boost memory .

Chocolate, Almonds,Walnuts, Milk & Yoghurt, Fortified Cereals, water, Broccoli & Cauliflower, Pumpkin Seed are all good for brain development of your child.

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Foods that should be avoided by pregnant women to protect unborn baby

Pregnancy is the most special and  precious phase in every women life. Health of your baby is determined by the type of food you consume during pregnancy. All pregnant ladies should make a sense of what you can eat and what you should not eat during pregnancy.

Here I have listed few foods that all expectant mothers should avoid for the better health of their babies. Because certain foods are rich source of mercury and vitamin A which causes harmful effect on your baby. Certain other foods are well known to produce foodborne illness such as salmonellosis.

All expectant mothers should avoid the following foods to  protect your baby.

Fish with high mercury content

King mackerel, shark and swordfish 

These fishes are rich in mercury content high mercury content is harmful to the developing nervous system. FDA guidelines state that expectant mothers can eat up to 12 ounces (340 grams) of mercury contaminated fish per week, this  averages to about 2 seafood meals.

Food which are rich source of vitamin A

Liver, fish liver oil supplements ,high-dose multi-vitamin supplements and any supplement containing Vitamin A

During the early months of pregnancy high vitamin A content may produce birthdefect in baby. But the beta carotene rich foods which are converted to vitamin A in the body are safe during pregnancy.

Food unsafe due to food born illness

1.Cheese

Certain cheese are not safe during pregnancy. They may be contaminated with listeria and consumption is associated with listeriosis. In pregnancy it can result in miscarriage, premature labor and severe illness.So do not consume any cheese that have “unpasteurized” label. Example is Feta cheese. Brie Cheese, Blue Cheese.Hard cheese are safe during pregnancy.

You can consume pasteurized cheese like mozzarella and cottage cheese

2. Unpasteurized Milk

Drinking raw milk is not advocated due to increased chance of food born illness like listeriosis.

3. Uncooked eggs

Uncooked egg consumption can result in salmonella infection ,which predispose to early labour and dehydration due to vomiting and diarrhea.If you want to consume eggs cook it well.

4. Deli meats 

Avoid consuming deli meats if you are pregnant as it may result in listeriosis.

Caffeinated drinks

Better to avoid during pregnanacy as it can cross the placenta and affect your baby’s heart rate.

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Super foods that fight against cancer

Cancer is a dreaded disease where prevention is better than cure.One of the major culprit in cancer is your unhealthy and faulty food habits.There are food substance that enable you to fight against cancer.They act by boosting our immune system and supporting our body.They help you to stay a head of cancer and improve your health.

Super foods that prevent cancer

We usually neglet those powerful foods that prevent cancer, they have powerful action on your health and immune system.

1.Vegetables and fruits
You should consume more variety of fruits and to prevent cancer.Vegetables that act against cancer are Broccoli, brusselsprouts, cabbage, carrots, cauliflower, eggplant, green beans, kale, onions(red), peppers, radishes ,soy, squash, sweetpotatoes, tomatoes,yams

Anti-cancer fruits include the following

Apricots,blueberries, grapefruit, grapes, lemons, mangoes, oranges, papayas, peaches, persimmons, strawberries, organic, tangerines

Include atleast five sevings of vegetables and fruits in your daily food

2.Fiber rich food 
Eat fiber rich food as they will reduce the cancer risk , which include whole grains,beans, fruits and vegetables.

3.Plant based foods,
Eat predominantly plant based foods, foods of plant origin are low in their caloric and fat content.They are rich in phytochemicals and antioxidants which are strong anticancer agents.Apart from the anticancer effect of fibers the legumes (such as seeds, rice, beans, and chick peas soy beans) have anti cancer properties due to their protease inhibitor function.So they reduce the growth of colon, breast and skin cancers. 

4.Green tea 
Consumption of green tea is useful in cancer prevention.

5.Peanuts and Peanut butter
Consume more Peanuts and Peanut butter.Consumption of vitmin E rich foods helps to reduce the risk of colon, stomach liver and lung cancer.Peanuts, peanut butter, sunflower seeds almond, almond butter are rich source of vitamin E they make your cells strong enough to fight agaist cancer.

6.Vitamin D rich food
Eat vitamin D rich food,as low vitamin D have been associated with the cancer especially breast, prostate and colon cancer.Wild salmon, vitamin D fortified dairy product such as yogurt and milk increases your vitamin D level.Vitamin D inhibit the blood vessel formation that feeds the tumor cell,thus helps to arrest the cell growth.

8.Foods rich in calcium
Consume foods rich in calcium.High calcium intake is associated with decreased incidence of colorectal cancer.Calcium acts in the following ways to prevent cancer

a.It can control the multiplication of cells that line the colon.As uncontrolled growth is the basic pathology in cancer it help to reduce cancer.

b.Calcium can bind with bile acid and protect the colon from the irritating effect of bile which is a carcinogen.

If you want to reduce the cancer risk consume 500 to 1000 mg of calcium daily along with dietary source of calcium.Dose required is 2000mg to suppress uncontrolled proliferation.Dairy products bony fish and yogurt are rich source of calcium.

9.Food rich in selenium
Consume food rich in selenium.Selenium has strong antioxidant property, thus helps to scavenge the free radicals that produce cancer.They are shown to reduce the colonic cancer.To get the maximum benefit of selenium consume it with vitaminE rich foods.Fish particularly redsnapper, shrimp, lobster, whole grain, vegetables are rich in selenium.

10.Acidophilus and cancer prevention.

Acidophilus are intestine friendly bacteria that can act as anti cancer agent and prevent colonic cancer

How it prevent cancer?

The growth of other intestine friendly bacterias is stimulated by them. They reduce bile acid to carcinogen conversion.
Lacto bacillus acidophilus reduces the colonic enzyme that produce carcinogen formation in the intestine.

Consume yogurt with the L.A.C. (live active cultures) seal 

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Foods that keep you young

Most beautiful phase of human life is youth. While you are young you will have fit body beautiful skin, and a healthy mind. It is the most energetic phase of life. Even then we don't realize its significance and value. We rapidly loss this phase due to wrong diet and lifestyle. If you want to prolong this you should follow healthy food habits.

Experience the change, your food can cause magic. There are several foods that prevent ageing. To avoid fat accumulation eat low calorie foods. Do not eat up to a level that your stomach is completely filled.

1. Antioxidants - Food that contain antioxidants are the strongest anti ageing agents. Fruits that are dark colored and vegetables are rich in antioxidants. Consume vegetables and fruits of different color. Examples are apple, orange, papaya, beetroot, grapes, mango, capsicum. This food habit is called rainbow food.Weekly fruits and vegetables of 3 different colors are advised.

2. Vitamin C - Vitamin C rich foods help to prevent pigmentation of skin. Citrus fruits are rich in vitamin C. Drink lime juice daily. Eat a gooseberry daily.

3. Daily drink at least 8 glass of water. Body should be adequately hydrated.

4. Green tea - Green tea is a rich source of antioxidants. If you drink it daily, it will increase the antioxidants level in the blood. Green tea is more effective if it is mixed with a teaspoon of lemon juice.

5. Garlic improve the immunity of the body. Can be consumed with or food or can be chewed.

6. Red wine helps to prevent ageing. It enhance the absorption of food. Daily consumption of grape wine 15 ml will give good result.

7.Include nuts(almond, cashew nut, ground nuts ) in daily menu. Consume one spoon (30 gm) of nuts daily. This will keep the skin tight by maintaining the collagen level.

8. Broccoli the magic food prevent ageing. This will give you good mood.

9. Wheatgerm in whole wheat Prevent ageing of skin.

10. As the salads and soups are poor in protein, to get adequate protein consume skimmed milk,low fat meat, soya beans and fish.

11. To protect your heart omega 3 fatty acids are essential. Include omega 3 rich foods mackerel, sardines and tuna twice weekly.

12. Avoid white poison that is sugar, trans fatty acid example vanaspathy, oily foods and sauce.

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