There are many ways your lifestyle can strengthen your immune system, but one of the most important is to eat the right food.
So how do you choose?
Every few weeks, it seems that new superfoods that boost immunity are emerging.But as an immunologist and doctor of functional medicine, I’m here, so I’ll tell you about nutritious foods rich in vitamins and minerals. teeth Immune superfoods.
However, some foods seem to stand out from others because of their beneficial properties. Here are five magical superfoods I’ve always been trying to add to my diet for a strong and healthy immune system:
1. Mushroom
Maitake mushroom is an edible mushroom that grows at the base of trees and is known to have medicinal properties.
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Mushrooms have been a staple of traditional herbal medicine for thousands of years. And now we have modern science to explain the effects of these amazing fungi. These can promote, divert, or regulate immune activity, depending on the species.
My favorite is Maitake, also known as “maitake” or “chicken of the wood.” Not only can they make delicious tacos, but they can also increase Th1 cytokines that help stimulate the cell-mediated immune response when fighting bacterial infections.
Shiitake mushrooms are often used in Asian cuisine and are known to have the effect of boosting immunity.
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I am also a fan of shiitake mushrooms. Studies have shown patterns of immune-boosting effects, such as an increase in NK cells and cytotoxic T cells. Both have an advantage in conquering viruses and cancer cells.
Finally, there is the Reishi mushroom. Several studies have shown that this helps increase Th1 cytokine responses and make chemotherapeutic agents more effective. In addition, Reishi extract promotes an immune response against certain strains of herpesvirus.
Reishi mushrooms have a hard outer shell and cannot be eaten, so capsules are the most convenient.
2. Ginger
Ginger has several powerful anti-inflammatory and antioxidant properties. Spicy and aromatic roots contain a compound called gingerol, which can be expected to prevent cardiovascular disease by reducing oxidative stress in blood vessels and inflammation of the heart.
Ginger has strong anti-inflammatory and antioxidant properties.
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Studies show that ginger extract may help prevent alcohol-induced liver disease and can also prevent kidney damage caused by chemotherapeutic drugs.
Ginger is often recommended for patients with nausea, abdominal distension, and other gastrointestinal upsets resulting from microbiome imbalances. Incorporate fresh ginger into delicious dishes, smoothies and ginger tea, or grab a ginger shot bottle (found in many juice bars and cafes) and drink it plain or dilute it with water.
3. Broccoli sprouts
Recently, much attention has been paid to broccoli sprout, a powerful source of sulforaphane, one of the most immune-supporting biochemicals.
Sulforaphane has been shown to increase the levels of some antioxidant compounds by itself by inducing a compound called NRF-2 into the cell. This is sometimes referred to as the antioxidant “master regulator”. This means that it helps increase the production of other antioxidants.
NRF-2 can play a role in reducing inflammation found in many diseases such as cancer, chronic obstructive pulmonary disease, and liver disease.
The best way to eat broccoli sprouts is raw — for example a salad.
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Most Brassicaceae vegetables, such as cauliflower and broccoli, contain large amounts of glucoraphanin, which is converted to sulforaphane during digestion. However, young broccoli sprouts contain 10 to 100 times more sulforaphane than mature broccoli.
The best way to eat broccoli sprouts is raw — for example in salads — because sulforaphane is easily broken down by cooking. I always aim to eat 2 ounces of broccoli sprouts a week.
4. Garlic
Not only does garlic make all tastes more delicious, but this stimulating vegetable contains multiple compounds that regulate the immune system.
Studies on garlic have shown that garlic is immunostimulatory. NK cells are a type of immune cell that has granules that contain enzymes that can kill tumor cells and cells infected with the virus.
At the same time, garlic has anti-inflammatory properties and can protect the heart by lowering cholesterol and blood pressure.
It’s also great for strengthening our intestines for several reasons:
Garlic can be incorporated into almost any recipe, so use it as much as possible. If you don’t like the taste, you can also find it in the form of supplements.
5. Turmeric
If you need to choose one culinary compound from natural medicinal plants for its immune-supporting effects, use turmeric root.
The bright yellow-orange roots are not only a staple of Indian cuisine, but also contain a magical compound called curcumin.
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The bright yellow-orange roots contain a magical compound called curcumin. This has many important advantages.
Turmeric is the best spice to use in cooking, but it gives the tongue and teeth of the skin a bright yellow tint. And since it is not well absorbed in the gastrointestinal tract, it will be necessary to eat a mass of it to achieve its immunomodulatory effect.
With that in mind, curcumin supplements are the best way to get this beneficial compound. Dosage will vary as needed. For general health, I recommend about 1,000 milligrams daily in divided doses.
Dr. Heather Modey Is a board-certified allergist, immunologist, and functional medicine physician. She also said,A breakthrough in the immune system: a personalized plan to balance the immune system, optimize health, and build lifelong resilience... “Follow her on her Instagram @theimmunityMD When Facebook..
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