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IMMUNE BOOSTERS AND POWER FOODS 1024 999 Delphine Remy | Holistic Nutrition & Eating Psychology Coach

You’ve no doubt seen and heard the calls for flu-shots as influenza (flu) is in full swing during fall and winter months but this year instead of relying solely on the appointment with your physician for virus vaccinations consider also adding a few flu-fighting foods to your diet. Vaccines can be effective but the majority of flu cases can avoided my simply building a stronger immune system in fall and winter months. So how do we do that?

Drink plenty of fluids.
Did you hear your mother’s voice when you read that? I certainly did; and she was right to say it. The body needs water. The water in your body is an essential fluid to the immune system. It helps fight off illnesses, digest your food and helps aid in the process of ridding your body of toxins and waste. The good news ‘water’ can be found in most fluids such as coconut water, milk, tea, coffee, and juices like orange juice and grapefruit juice. Try to avoid soft drinks and alcohol as these tend to have the adverse effect to hydration.

Citrus Fruits like grapefruits, tangerines and oranges are also high in Vitamin C and are effective in preventing colors or the spread of other infectious diseases. You can kill two birds with one stone by drinking citrus fruit juices, they not only hydrate the body and load you up with nutrients but simultaneously flush the stomach, intestines and colon.

Honey, eat your broccoli.
Still feeling 10 years old? Mom was right once again to suggest eating these bushy greens. Broccoli happens to be supercharged with vitamins and minerals and jam packed with Vitamin A, Vitamin C and Vitamin E, fiber and antioxidants. Broccoli is literally one of the healthiest veggies you could eat but the secret to unlocking the long list of health benefits lies in cooking it as little as possible, or not at all. Go big or go home — as they say.

Can you smell garlic on my breath?
Probably. Garlic can be found in virtually every kitchen in the world. It’s a tasty versatile ingredient and must-have to maintain your health. British researchers once conducted a study of 146 people and gave Group 1 a placebo and Group 2 garlic extract for 12 weeks. The results concluded that those in Group 2 were ⅔ less likely to catch a cold. Further studies have concluded that garlic lovers (meaning they eat 6+ cloves of garlic a week) have a 30% lower rate of colorectal cancer and 50% lower rate of stomach cancer. In winter months, I recommend adding a clove a day to your meals.

Did you know the Native Americans used berries to treat the common cold? The Natives knew that berries were contained a antimicrobial compound that killed microorganisms and stopped their growth. This example can be seen in modern medicine in the form of antibiotics but that doesn’t mean you should opt in for the modern route. In these cooler days, help your body build a stronger immune system by eating berries that contain Vitamin C and antioxidants.

Steak + Sweet Potatoes
Perhaps pair this delight with the raw broccoli (mentioned above) for dinner. 😁It is true beef is a prime source of immunity-bolstering mineral called zinc. Zinc plays a crucial role in developing white blood cells. What are white blood cells? They are the very cells in your body that recognize and destroy harmful and invading bacterias and viruses. Now, by no means am I suggesting you go out and buy a 20oz Texas sized steak — a 3oz serving of grass fed lean beef will suffice. Pair your 3oz steak with sweet potatoes to maximize your front line against harmful bacterias and viruses.

Yogurt is what’s for breakfast
Smoothies and parfaits that include live bacteria (live bacteria are a great source of Probiotics) are all the rave right now but why? They can be fun to prepare and gorgeous to photograph (follow my instagram for recipes on yogurt snacks) but more importantly they contain Probiotics! Which are essential to keeping the gut healthy and free of disease causing germs and bacterias AND stimulate white blood cells in the body. Top off your parfait with organic locally cultivated honey to add a little sweetness. Not only is honey a wonderful natural sweetener but excellent immunity booster. It contains similar antibacterial properties to those found in berries.

If you’re interested in learning more about gut health and the role it plays in key roles such as digestion and immune system, I invite you to follow my blog for more in depth articles on nutrition and health!


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