Eat antioxidants, vitamins, minerals

Eating the right antioxidants, vitamins and minerals is essential for boosting your immune system

September 2016 \\ Category: antioxidants, vitamins and minerals

 

Your immune system is the reason behind EVERY disease - from flue to cancer. Therefore, you need to take good care of it and treat it with the right vitamins and minerals.

 

A healthy immune system depends on a balanced mix of vitamins and minerals over time, plus good pro- and prebiotics and the right fats. Most experts recommend to fuel your body with the vitamins and minerals from real food rather than from supplements. And eating the real and colourful fruits, berries and vegetables simply ads a nice "feel good" sensation to the meal.

Fruits are important sources of many nutrients, including potassium, fibers, vitamin C and folate (folic acid).

Berries are high in antioxidants and polyphenols, which help fight chronic diseases and help prevent prevent cardiovascular diseases and cancer. Especially strawberries, blueberries, blackberries, currants and cherries are high in antioxidants.

Did you knew that even herbs and spices are loaded with antioxidants? Modern science has now shown that many of them carry remarkable health benefits.

 

Here are some tips for getting the top vitamins your immune system needs to perform and fight diseases:

Vitamins

Vitamin A

 

Good for: Immune system, neurological function.

 

Food source - top 10: Carrots, sweet potatoes, kale, spinach, lettuce, apricots, broccoli, butter, eggs, squash, red peppers, tuna, mango.

Vitamin B

 

Good for: Energy production, immune function, iron absorption, the red blood cell metabolism and the nervous system/brain activity. B6 is a part of nearly 200 biochemical reactions in your body!

 

Food source - top 10: sunflower seeds, pistachio nuts, tuna, chicken, pork, dried, beef, bananas, avocados, spinach.

Vitamin C

 

Good for: Immune system, strengthening blood vessels and giving skin its elasticity, anti-oxidant function and iron absorption.

 

Food source: Did you know that you can get Vitamin C from much better sources than citrus fruits? Kale and red peppers are excellent sources of Vitamin C. Also Broccoli, Brussels sprouts, Papaya, pineapple and acerola are rich in this valuable nutrient.

Vitamin E

 

Good for: Immune system, blood circulation, protection against heart disease, cancer. Vitamin E is a fat-soluble vitamin, and a powerful anti-oxidant, which help prevent oxidative stress to the body.

 

Food source - top 10: Almonds, spinach, watercress, sweet potato, avocado, olive oil, wheat germ, sunflower seeds, and turnip greens.

Folic Acid

 

Good for: folate plays a crucial role in cell growth and at DNA formation.

Food source - top 10: Chickpeas, black eyed peas, Lentils, spinach, lettuce, Asparagus, Beets and Broccoli.

Minerals

Zinc

 

Good for: Immunity and growth, it helps hormonal balance, and has anti-inflammatory properties.

 

Food source - top 10: dark chocolate, pumkin seeds, chia, flaxseeds, Spinach, beans, cashewnuts,

mushrooms, ans seafood.

Selenium

 

Good for: metabolism, boosting immunity, and preventing oxidation.

 

Food source - top 10: brazil nuts, eggs, liver, sunflowerseeds, beans, chia seeds, whole cereals, white fish, tuna and salmon.

Iron

 

Good for: Iron is an essential mineral used to transport oxygen to all parts of our body and to keep a healthy immune system.

 

Food source: spirulina, liver, lentils, dark chocolate, kale, Grass-fed beef, Black beans, pistachios, pumpkin seeds, nuts and dark leafy greens.

Copper

 

Good for: Bone's health: it is needed for collagen production. It is also relevant for producing energy, and for its antioxidant activity (cooper is part of one of the most important antioxidant exzyme.

 

Food source: sesame seeds, beef liver, almonds, dried apricot, dark chocolate, cashwes, soybeans, mushrooms, lentils, chickpeas and walnuts.

Shakes

 

By drinking the Boost-Your-Immune-system power shake daily, you are sure to get all the good vitamins and minerals you’ll need.

 

By eating natural products we can prevent many diseases and even cure some. Here is a couple of examples on how to make a shake to address a specific health challenge. Get inspired or share the recipes with friends and families:

 

The Alzheimer-shake

The mood shake

The diabetes shake

The cancer fighting salad

 

Your gut and your immune system are completely inter-linked.

 

Read our Top 10 foods we use every day, here.

 

Sources:

https://health.clevelandclinic.org/2015/01/eat-these-foods-to-boost-your-immune-system/https://health.clevelandclinic.org/2015/01/eat-these-foods-to-boost-your-immune-system/

 

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