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Boost your immunity in just 5 days with these 5 foods

Focusing on supporting your immune system through nutrition is one of the most important things you can do anytime, especially now.

Add these small additions to your daily diet to boost your immunity

Day 1: Add mushrooms and broccoli

Mushrooms increase the secretion of an antibody called IgA, which is present in mucous membranes and saliva. It is an important first line of defense against any intruder. Broccoli and broccoli sprouts are another boost as they contain sulforaphane, a sulfur-based nutrient that neutralizes toxins and reduces inflammation. Make a Mushroom Broccoli Skillet, it’s easy to make and not bad at all.

Day 2: Eat a cup of blueberries daily to boost immunity

Blueberries are packed with antioxidants that can boost immunity. A study conducted by the Department of Applied Physiology, Nutrition and Metabolism in Canada in 2011 found that blueberries may increase natural killer cell counts. These cells are essential for immune responses that eliminate virus-infected cells or tumor cells. In the study, participants consumed just under two cups of blueberries daily for six weeks. About three cups were given one hour before a two and a half hour run on a treadmill. Blueberries doubled the number of natural killer cells they had in their blood.

They can also help our immune system develop “learned responses” to foreign invaders. Aside from being delicious, they make a great addition to breakfast meals and can be a healthy snack.

Day 3: Enjoy a glass of black or green tea

Tea has been shown to improve our gut microbiome. A June 2020 study in India showed that people who drink green or black tea have more healthy bacteria in their gut. A balanced microbiome is critical to your overall health. Make a goal of drinking one cup of tea a day.

Day 4: Use a handful of nuts

Nuts are a healthy source of fiber, protein and fat. Mix in a handful of almonds, walnuts, hazelnuts, cashews, or pecans daily. Nuts contain omega-3 fatty acids and others are high in healthy fiber that nourishes your gut microbiome. When shopping, look for unsalted or lightly salted varieties. Salted nuts can contain up to 200 milligrams of sodium per ounce, and lightly salted nuts contain about 45 to 95 milligrams.

Day 5: Eat a serving of green leafy vegetables

Green leaves like arugula, collards, and spinach contain nitrates, which convert to nitric oxide, the molecule naturally produced by your body that is responsible for healthy blood flow. When you chew spinach, the microbiome in your tongue converts the nitrates in spinach, which come from the soil, into a form your stomach can digest and turns them into nitric oxide. Which then enters your bloodstream. Increasing nitric oxide levels helps lower blood pressure and improve brain function.

Make a pact with yourself to try one of these tips every day. Over time, these lifestyle changes can become part of your daily routine. They will help boost your immunity.

Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6804255/

https://pubmed.ncbi.nlm.nih.gov/22111516/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7332865/

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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