While there are
many strategies to combat the common cold and the flu, two crucial aspects that
you can control are nutrition and regular exercise.
Eating a variety of
nutritious foods is the greatest method to receive the nutrients your immune
system requires. In most cases, that is preferable to using a supplement. Your
immune system won't benefit from a nutritional overload, and consuming too much
of particular nutrients may have the opposite effect.
The secret is to
concentrate on eating a diet that is well-balanced and rich in healthy foods
like fruits, vegetables, and whole grains. For a list of foods to include in
your diet to boost your immune system, keep reading:
Protein:
For healing and rehabilitation, this may be very beneficial. Products from
plants and animals, such as milk, eggs, cattle, poultry, fish, nuts, beans, and
seeds, contain this.
Vitamin A:
This aids in immune system regulation and infection prevention. It can be found
in sweet potatoes, carrots, broccoli, spinach, eggs, milk, and vitamin A-fortified cereal.
Citrus fruit are
good sources of vitamin C. It
facilitates antibody production by the immune system.
Fatty fish, eggs,
and vitamin D-fortified beverages
all contain vitamin D.
Vitamin E
has antioxidant properties. Antioxidants reduce inflammatory response. You can
find vitamin E in peanut butter, sunflower seeds, vegetable oils, and fortified
cereals.
Zinc:
This may speed the healing of wounds. Wheat germ, beans, and tofu all contain
zinc, but beef and fish are the finest providers of the mineral.
Probiotics:
Good bacteria are another name for probiotics. Your body can utilise them to
aid with digestion and even fight disease-causing cells. You can find it in
fermented foods and drinks including kimchi, kefir, and kombucha.
Have you tried
kefir before? Kefir is a milk product that has been cultured and fermented and
has a palatable yogurt flavor. Most health food stores carry it in the dairy
aisle, but you can also create your own at home with relative ease. From
websites like Cultures For Health or Body Ecology, you can get kefir grains
(more on how to manufacture your own here).
Kefir grains are
derived from a "mother culture." The mother culture is fed and
developed during the kefir-making process. You eventually have to get go of or
donate some of the culture. Sharing grains and experiences can be an enjoyable
pastime that strengthens the local community. You can also buy a milk kefir
starting culture, which doesn't originate from a mother culture but still has
the germs needed to culture milk.
Use full,
pasteurized milk that has been reduced in fat or nonfat. You may also create
kefir with nondairy milk substitutes like coconut or almond if you have a dairy
intolerance.
• A plastic or
wooden spoon and a glass quart jar or thermos are required. Never use metal.
• Since wire might
cut the kefir grains, it is preferable to strain your kefir through cheesecloth
or a nut milk bag. Keep in mind that kefir grains are living organisms!
•
To prevent
bacterial contamination of your kefir grains, handle them with clean hands.
• Rinse the grains
in water that is at room temperature. The grains may be harmed by hot water.
domestic kefir
5 minutes to
prepare
Time for
fermentation: 24 hours
4 servings
Ingredients:
4 cups of room temperature milk (of your choosing, as per the aforementioned
suggestions), fresh or dehydrated kefir grains.
Instructions:
1. Before usage,
reconstitute dry grains by soaking them for 24 hours in 1/2 cup of milk.
2. Pour milk and 2
to 3 tablespoons of kefir grains into a quart-sized glass container.
3. Use a wooden or
plastic spoon to stir. For 18 to 24 hours, cover loosely and leave at room
temperature.
4. The grains will
float to the top of the milk when kefir is ready.
5. Use a plastic
spoon or filter to remove the granules off the surface. Enjoy milk kefir for 3
to 4 weeks after refrigeration.
6. When you're
prepared to create more, add milk and follow the same steps. Put the kefir
grains in a little amount of milk and let sit at room temperature if you choose
to wait.