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Top 8 Superfoods that Effectively Fight Common Cold

As the famous saying goes, “Let food be thy medicine, and medicine be thy food,” it’s true that right food can serve as medicine and provide you with energy.

Although not a serious condition, cold is annoying. It makes you feel lethargic, causes a disturbance in carrying out day to day activity and leads to other health issues such as a headache, fever, cough, etc. Certain foods possess powerful properties that can support the body to fight an illness. These are helpful in relieving certain symptoms and help you heal faster.

Here is a list of top 8 superfoods that effectively fight common cold:

1. Chicken Soup

Chicken soup is the number one remedy for the common cold recommended for over hundreds of years. This is a very high source of minerals, vitamins, calories, and protein. Chicken soup is a great source of healthy fluids and electrolytes required for hydration. It works well for fever.

Chicken Soup

Hot chicken soup is very effective at clearing nasal mucus and works as a natural decongestant. The amino acid cysteine (N-acetyl-cysteine) breaks apart mucus. It restricts the action of neutrophils (white blood cells) that may lead to symptoms causing stuffy nose and cough.

2. Vegetable Soups and Stews

Whether you are a vegetarian or not, have a bowl of vegetables soups and stews. These will supply you with required protein and nutrients to fight off flu and cold. Try adding garlic and mushrooms to soups and stews. These are great for the immune system.

 Vegetable Soups and Stews

3. Foods Rich in Zinc

Zinc is an amazing immune system booster. According to studies, it has been revealed that when taken within 24 hours of the onset of symptoms, zinc can cut the duration of colds. Some of the best sources of zinc include whole grains, nuts, poultry, seeds (pumpkin seeds and sesame), beans, and shellfish such as oysters.



4. Vitamin C Rich Foods

Doctors to recommend Vitamin C for boosting the immune system. Studies have also revealed that it can help get rid of cold faster. Hence, you must include more foods Vitamin C rich foods in your diets such as bell peppers, strawberries, broccoli, sweet potatoes, and tomatoes. You must also snack on citrus fruits as far as you can such as limes, oranges, lemons, and grapefruits. The white softer layer on the skin of citrus fruits is loaded with flavonoids which boost the immune system. These are also great for expediting recovery.

 Vitamin C Rich Foods

5. Oily Fish

The superfood is loaded with omega 3. You can go for either salmon, herring, mackerel, sardines, and tuna. This helps minimize harmful inflammation in the body. Oily fish also reduces symptoms of severity and offers pain relieving benefits.

Oily Fish

6. Turmeric

This is no secret! Turmeric is one of the top 8 superfoods that effectively fight the common cold. This powerful ancient spice comes from the ginger family. This dried rhizome comprises of curcumin, an antioxidant renowned worldwide for its inflammatory-fighting and pain-relieving powers. You simply need to slice or grate turmeric root into tea. This may be any tea such as honey, lemon, and ginger tea. You can add dried turmeric to a spoonful of honey just before bed. A combination of turmeric and black pepper will also help the body get the most of the spice’s cold-fighting properties.

turmeric

7. Chile Peppers

Biting into hot pepper can clear up your sinuses and break up mucus in no time. Spicy food is very helpful in sweating out the fever. It raises body temperature and causes the fever to break. Loaded with capsaicin, chile pepper breaks up mucus to unclog nose. If you are not pepper tolerant, eat a piece of whole-grain bread immediately after consumption.

Chile Peppers

8. Garlic

This acts as a powerful tool in fighting the common cold. It has allicin, a compound responsible for blocking enzymes that affect infections caused by bacteria and virus. Garlic also has strong antioxidant and preventative powers which can help if consumed at the start of a cold.

garlic and onion
References:

https://www.health.com/health/gallery/0,,20631007,00.html
https://www.healthline.com/nutrition/15-best-foods-when-sick

7 Immunity-Boosting Foods to Fight Colds and Flu

7 Superfoods That Fight the Cold and Flu Season

Improve Your Immune System

What is the Immune System?

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The immune system is an amazing system that helps your body’s biological defense system to operate at its peak performance all the times so that you can live long healthy, happy and vibrant life and enable you to carry on your daily routine without any concern.  The immune system is made up of cells, proteins, tissues, and organs and defends people from germs and microorganism. To better understand the complexities of the immune system and extraordinary events that take place in the body to safeguard from various infections and diseases, you may call it well organized, highly disciplined, intelligent and efficient “Defence Force’. In the present environment all the time there is a possibility of an attack on the body’s cell from the yeasts, fungus, bacteria, and viruses that produce poisonous acid waste. This acid waste may affect healthy cells resulting in various diseases but your immune system prevents these invaders from causing disease.

Improve Immune system

You are aware of the importance of the healthy immune system. There are the following two main steps to improve the immune system:

1. Avoiding the things that suppress or destroy the immune system

Certain foods and environmental influences can affect the working of your immune system “defense force” that prevents bacteria’s from causing diseases. You should eliminate these threats to save your immune system.

a). Intake of excess sugar

Control intake of sugar as consuming excess sugar may immobilize your immune system for a certain period say 4-6 hours exposing your body to bacteria’s.

b). Alcohol 

Limit the intake of alcohol, excess intake of alcohol suppresses the ability of the immune system to kill the virus and other bad elements.

alcohol

c). Coffee

Avoid taking coffee as it depresses the immune system by robbing vitamins and minerals of the body.

coffee

d). Quit smoking

Smoking also affects the ability of the immune system to fight with outside factors to safeguard the body.

no smoking

e). Saturated Fats

Avoid the intake of bad fats as this fat affects the ability of B cell to multiply and produce antibodies to fight with bacteria’s and viruses.



f). Manage Stress

Stress creates hormonal imbalance and affects the functioning of the immune system of the body. To keep fit and save your body from outside threats you should control your stress level.

Stress-No-More

Initiating steps to improve immune system

Fiber-rich diet:

Nowadays due to busy and hectic lifestyle people have started taking processed food instead of a balanced diet. Processed food is much higher in carbohydrates, fats, chemicals, fillers, and additives that generate more calories and are less in fiber. This creates an imbalance in the body and weakens the immune system and people suffer from many diseases like diabetes, hypertension, and host of much other illness. According to the American Dietetic Association, a Healthy adult should include at least 25 grams of fiber in his daily diet. Eating high fiber foods like.

Fiber-Rich Foods

  • whole wheat bread, brown rice, and other whole grains
  • Fruits such as apples, banana, oranges, and berries
  • Vegetables like broccoli, carrots, cauliflower, green beans, black beans, spinach or other leafy green vegetables, tomato, onion and garlic
  • Nuts such as almonds, walnuts, and cashews

These foods are not only rich in fiber but added benefit of eating these foods is that they contain vitamins and nutrients that the human body needs to function at an optimal level and strengthen the immune system

These foods are not only rich in fiber but added benefit of eating these foods is that they contain vitamins and nutrients that the human body needs to function at an optimal level and strengthen the immune system.

Improve digestion:

Are you aware that a major part of your energy is utilized by one functioning of the body that digestion of food? It is very important that you free up some energy so that your body can utilize this for other things such as immunity. Digestion is about what you eat but it is more important than how you eat. For maintaining proper digestive and immune system you must chew the food and grind it so that it mixes with saliva. This semi-liquid form of food is much easier for our digestive system to process.

Exercise regularly:

To maintain the strength, flexibility & endurance everyone must have to do regular exercises & yoga. Make consistent fitness program of your daily life to maintain good health and immune system and save you from diseases.

stretching exercises

Drink water in sufficient quantity:

Water helps to flush out the toxins, impurities, and germs out of the body. Intake of sufficient quantity of water keeps your body system well hydrated and enhances your virus-fighting potential. Water intake cannot be quantified as it must be taken as per requirement of your body, built and activities.

Regulates body weight with water

Get enough sleep:

To maintain good health, it is necessary to have 7-8 hours of sleep as it will charge up your body for the day’s work without putting an extra burden on your system.

Super ImmunityAbove mentioned steps and precautions given will help you to improve your immune system. However, if you want more detailed and specific guidelines to supercharge your immune system, you can download an interesting special report and audio program called Super Immunity: “. Fifteen Things you can do to supercharge your immune system, skyrocket your energy level and take control of your health without pills and potions”. Super Immunity program is well thought out, easy to follow in the form of eBook. In this program you will get great tips, tricks and strategies to improve your health and energy level without spending enormous money on expensive supplements or fancy contraptions.

You can prepare tasty foods at home with the items available in the nearby market without spending much on it. In this ebook, you will also be educated about some of the things that you are unintentionally doing to sabotage your immune system and decrease your energy level. All the things given in the Super Immunity are very easy to implement. The only drawback of this program is that you will have to change your lifestyle to get the desired results. You can download this program here with 60 days money back guarantee and with the following two Bonus eBooks…

Bonus-1 with Super Immunity

Super Immunity Audio Recordings (2 mp3 files)

Super Immunity Audio

Bonus-2 with Super Immunity

Learn 5 different types of cleansing and find out which one right for you…

Colon Cleansing

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Top 8 Superfoods to Help You Build Muscles Faster

Repairing and building muscles tissue is the consistent process human body undergoes. Discover 8 super foods that facilitate muscle building in this article. If losing weight is tough, gaining weight (read building muscles) is the toughest job on earth. Ask those who have been serious about pumping up the muscles. A lot of hard work and dedication is involved in the whole process. Diet, of course, plays the most important part. How about knowing top 8 superfoods that can build muscles tissue faster.

Here are some of the best superfoods that you can include in your bodybuilding diet:

1. Fish Oil

Most gym-goers are recommended fish oil supplements. These are rich in fatty acids that help the body keep up with the crucial metabolic process. The anti-inflammatory component helps to repair muscles near the joints. Fish oil supplements fulfill day-to-day recommended value.



2. Mixed Nuts

You cannot go wrong with this one. A handful of the nuts daily post-workout session will make for an ideal snack. Nuts are loaded with healthy fats and protein. These are crucial for muscles repair.

walnuts and almonds

3. Whole Eggs for Muscles building

Whether you hit the gym for muscle building or simply wish to stay healthy, eggs are a crucial constituent of a healthy diet. These are known to be a complete source of vital nutrients needed by the body’ iron, proteins, and vitamins. In fact, eggs comprise of all the important ingredients human body requires for healthy muscle building.

eggs

4. Wild Salmon

These taste good and are an excellent source of healthy fats and nutrients. Wild salmon contains 20 grams of protein per 100-gram serving. This is the amount of protein required by the body to let the metabolic process carry on in a healthy way. Additionally, wild salmon is an excellent source of omega three fatty acids.

Salmon

5. Bananas

Bananas are an excellent source of energy. They are high in iron, fiber, and protein. Have it as a pre and post workout snack.

Bananas

6. Green Tea

This tea variety contains a powerful antioxidant. It also acts as a natural diuretic. Green tea will expedite fat loss process and help in muscle building process.

Green tea

7. Chicken Breast

This super food will help you develop lean muscle. An excellent source of lean protein, chicken breast can be synthesized easily to repair muscle tissue and other cells that may get damaged during hard training. The superfood is rich in many bodybuilding-friendly nutrients including iron, niacin, vitamin B6, selenium and zinc.

chicken-breast

8. Milk

Rich in two high-quality proteins – whey and casein, milk makes for brilliant bodybuilding food. Whey protein is broken down into amino acids easily and absorbed into the bloodstream. On the other hand, casein is digested slowly. This ensures a steady supply of smaller amounts of protein to the body for a longer period. Milk also contains vitamins and minerals. It is also rich in good carbohydrates and fats, which are important for building muscles.

warm milk

Top Seven Anti-Allergy Superfoods to Keep Allergies at Bay

Are you prone to develop allergies? Some of the common symptoms include hives, runny nose, itchy eyes, red eyes, swollen throat, watery eyes, swelling, rashes, etc. Various natural and safer alternatives are available for treating allergies and even preventing them from occurring.

Here are top seven anti-allergy superfoods in the daily diet that will keep the allergies at bay:



1. Tea

Quercetin is widely known for its quality to fight allergies. This powerful antioxidant, anti-histamine, and anti-inflammatory compound plays a crucial role in lowering blood pressure and preventing the risk of developing several types of cancers and heart disease. Diets high in quercetin have improved lung function as well as lower levels of allergic reactions. All kinds of teas, black, green, and white have ample levels of quercetin.

Tea

2. Apples

Loaded with the quercetin, the anti-allergy flavonoid, apples are necessary. This superfood is highly capable of keeping allergic reactions at bay. Quercetin will magically protect you by stabilizing cell membranes of basophils and mast cells. This keeps histamine from releasing and prevents allergies.

apples

3. Flaxseeds

The best source of selenium and omega-3 fatty chemicals, having a teaspoon or two of flaxseeds will prevent allergic responses. The chemical compounds of seeds will prevent and reduce allergies by suppressing levels of inflammatory chemicals within the body. Selenium will help the defense mechanism of body function well. You may add a tablespoon of flaxseed to a glass of tepid/ warm water or milk. Take this concoction once daily. Try sprinkling ground flaxseed on salads, cereal, or yogurt.

Flax-seeds

4. Ginger

Loaded with anti-inflammatory and antioxidant properties, ginger root is very effective in preventing allergic reactions. This is one of the best anti-allergy foods. It works better than antihistamine drugs at preventing inflammation. It can reduce airway contraction and stimulate mucus secretion to prevent and alleviate bronchial asthma signs or symptoms.

ginger

5. Lemon

Lemon is an amazing immune booster! Loaded with ascorbic acid and antioxidants, lemon will help prevent allergies. It also functions as an antitoxin helping remain alkaline. You can sip into the lemon water all through the day to detox body and eliminate harmful toxins and pollutants.

Lemon

6. Turmeric

Turmeric has been long celebrated for its miraculous health benefiting qualities, both external and internal. It acts as a very effective weapon to keep allergic reactions at bay. The powerful component curcumin is responsible for the same. It is a powerful antioxidant and anti-inflammatory substance capable of fighting allergies. Turmeric is also a powerful decongestant. It can alleviate almost all signs or symptoms of a hypersensitive reaction. Simply boil a teaspoon of turmeric powder in a cup of milk. Make sure you consume this drink at least once a day. Also, use turmeric in cooking.

turmeric

7. Garlic

This is one of the most revered anti-allergy superfoods. Including it in what you eat will help you overcome allergies and even stay protected. Garlic is capable of obstructing the functioning of certain enzymes that produce inflammatory substances inside the body, which might prevent allergic responses. Garlic is considered miracle food due to its amazing antioxidant, anti-inflammatory, antibiotic, and immune-boosting qualities. These anti-allergy superfoods are enough to keep the doctor away. You can include at least one or two crushed raw garlic cloves in your diet to fight allergies.

Garlic

Top Seven Superfoods to Boost Your Brain Power

The human brain also tends to age as the body does. No wonder people complain of issues such as memory loss, brain fog etc. This surely is frustrating. Taking care of health is important. However, most of us forget that keeping brain functioning at its best makes is a crucial part of the regime.

Diet plays an important part of the whole ritual. Some “superfoods” are really good for your brain. Here is a list of the seven superfoods that will ensure more brain power:



1. Salmon

This is the no-brainer! By now, most of you have heard of salmon and its immense benefits on health. Apart from being high in protein, vitamins, and minerals, the brainpower comes from its health-giving fat. Yes, salmon comprises incredibly high amounts of omega-3 fatty acids, a crucial substance for the health of the brain, heart, and immune system.

Salmon

 

DHA (docosahexaenoic acid), one of the omega 3 are essential for brain health. DHA cannot be made on its own within the body. You need to derive it from food sources. Eating more salmon will help you with this.

2. Avocado

The fruit helps with better absorption of nutrients. It also helps in preventing inflammation and increasing body’s potassium levels. Most importantly, this creamy delicious fruit is a huge brain booster. It improves brain cell membranes, signaling, and offer protection to brain cells.

avocado

Having avocados will help blood supply and oxygenation of the brain to prevent nerve damage and improve the prefrontal cortex.

3. Dark Chocolate

Indulge in this guilt-free pleasure to keep your brain functioning well. Dark chocolate is loaded with antioxidants and comprises of natural caffeine, which enhances attention and mood via stimulating endorphins.

Dark chocolates

4. Coconut

Coconut oil is often referred to as a miracle worker by health experts. Coconut tastes amazing, is antimicrobial and insulin stabilizing. All coconut products are known to boost the brain. These promote healthy brain functioning and create ketones as brain fuel.

coconut

5. Eggs

High in protein, eggs are also renowned for increased fat content, amino acids, iron, vitamins, carotenoids, and most importantly, choline, an incredibly vital nutrient for the brain! Choline is known for its amazing quality to produce a good amount of acetylcholine (a neurotransmitter) responsible for enhancing memory. Research has revealed that those with Alzheimer’s disease or other kinds of memory loss conditions are usually deficient in acetylcholine. Choline is can boost mental health and happiness. Choline egg yolks also help with fetal brain development.

eggs

6. Walnuts

Walnuts are important for boosting thinking power. These crunchy delicious nuts will also improve memory. Walnuts are known to possess the highest level of omega-3 fatty acids among other nuts available for human consumption. Omega-3 fatty acids impart a protective effect on the brain as they enhance neurotransmitters functioning. This enhances memory and cognitive skills.

walnuts

Consumption of walnuts can boost oxygen and nutrients flow through blood vessels in the brain. It will also combat inflammation. The vitamin B6 and magnesium (memory-protective nutrients) are also important.

7. Spinach

Spinach is high in potassium and exceptionally good for the brain. An electrical conductivity of the brain can be maintained with adequate potassium levels. Therefore, spinach helps to produce signals between neurons at the speed of light to improve thinking and memory capacity. These greens are power packed with antioxidants and offers ample protection to brain cells from damage. Spinach is also loaded with other important nutrients such as vitamins E and K, folate, and magnesium. All of these nutrients help prevent dementia. Including spinach in your diet will help you respond faster and think clearly.

spinach