The 5 best superfoods this doctor always adds to her diet ‘for a strong and healthy immune system’
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You have many choices in how your life can be improved. enhance your immune systemHowever, one of them is to eat the right food. What can we do to make the best choice?
Each week seems to bring a new superfood that boosts immune system. However, as you can see from the following: immunologist and functional medicine doctorLet me tell you, any food rich in nutrients and vitamins is nutritious. It isAn immune-boosting superfood
Because of their positive properties, certain foods stand out among the others. These are five of my favorite foods that I try to include in my daily diet to maintain a healthy immune system.
1. Mushrooms
Maitake mushroom, an edible mushroom found at the bottom of trees, is well-known for its medicinal properties.
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Since thousands of years mushrooms have been a common ingredient in traditional Chinese medicine. We now have science that can explain how these incredible fungi affect our immune function.
The one I like best is maitake, also called “hen-of-the-woods” or “chicken-of-the-woods.” You can make wonderful tacos with them. Th1 cytokinesThey stimulate the immune system to fight bacterial infection.
Shiitake mushrooms, which are used commonly in Asian cooking, have been shown to be immune-stimulating.
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Also, shiitake mushrooms are a favourite of mine. Studies show a pattern of immune-boosting benefits, such as an increase in NK and Cytotoxic T cells — both advantageous in conquering viruses and cancer cells.
Finally, the reishi mushroom has been proven to be effective in reducing inflammation. several studiesIt can increase Th1 cytokine activity and enhance the effectiveness of chemotherapeutic medications. Additionally, extracts from reishi can be used. promote the immune response againstThere are certain types of herpes viruses.
Reishi mushrooms have a hard outer shell that makes them inedible, so capsules are the most convenient form.
2. Ginger
The strong anti-inflammatory, antioxidant properties of ginger are impressive. Gingerol, a compound found in the spicy and aromatic root, is responsible for many of its anti-inflammatory and antioxidant properties. show promiseIn preventing heart disease, by decreasing oxidative stress and inflammation.
Strong anti-inflammatory, antioxidant and healing properties are found in ginger.
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Research shows that ginger extract is effective in treating a variety of ailments. may help preventYou can get alcohol-induced liver diseases. block the kidney damageCreated by chemotherapy drugs
To patients suffering from nausea and bloating, I recommend ginger. imbalances in their microbiome. Ginger can be added to savory recipes and blended into smoothies or ginger tea.
3. Broccoli sprouts
Broccoli sprouts have been the focus of much attention lately. They are a potent source for one of most immuno-supportive biochemicals. sulforaphane.
Sulforaphane is a natural substance that can be used by itself. shown to increaseNRF-2, a compound that induces the production of antioxidant compounds in cells, increases levels. Sometimes called NRF-2, this compound is the master regulator of antioxidants. It helps to increase other antioxidants.
NRF-2 could play an important role lowering inflammation seen in many diseasesCancer, liver disease, and chronic obstructive-pulmonary disease are all examples.
The best way to eat broccoli sprouts is raw — for instance, in salads.
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Large amounts of glucoraphanin are found in most cruciferous vegetable, including broccoli and cauliflower. It is converted to sulforaphane by the body during digestion. The difference is that young broccoli sprouts can contain up to 100x more sulforaphane per gram than mature broccoli.
The best way to eat broccoli sprouts is raw — for instance, in salads — because sulforaphane is easily broken down by cooking. Every week, I aim to consume two ounces worth of broccoli sprouts.
4. Garlic
Garlic makes everything more flavorful, and it also has many compounds that control the immune system.
Studies on garlic find that it is immune-stimulating — increasing the activity of NK cells, a type of immune cell that has granules with enzymes that can kill tumor cells or cells infected with a virus.
Garlic can also be anti-inflammatory and cardioprotective. lowering cholesterol and blood pressure.
For many reasons, it’s great for strengthening our stomachs.
You can incorporate garlic into almost any recipe — so use it whenever you can — and you can also find it in supplement form if you’re not a fan of the taste.
5. Turmeric
If I could choose one food compound from nature’s apothecary to support my immune system, it would be this: turmeric root.
Bright yellow-orange roots are a common staple in Indian cuisine. They also contain a magic compound known as curcumin.
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Curcumin is an amazing compound that can be found in the bright yellow-orange root. This compound has many benefits.
While turmeric can be used in many dishes, the bright yellow color it gives to your skin and teeth is not a problem. It isn’t well-absorbed into the GI tract so you would need to eat a lot of turmeric to get immune-modulation benefits.
Curcumin supplements, which are the most effective way to obtain this compound, proves very useful. The dosages will vary depending on the need. To maintain general health I recommend 1,000mg per day, in divided doses.
Dr. Heather Moday She is an allergist, functional medicine doctor and immunologist who has been certified by the board. Her book “The Author of” is also hers.The Immunotype Breakthrough: Your Personalized Plan to Balance Your Immune System, Optimize Health, and Build Lifelong Resilience.” Follow her Instagram @theimmunityMD and Facebook.
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