The Mediterranean Diet is recommended by doctors for good Health and Nutrition.
The great thing about the Mediterranean way of eating is that it’s not really a diet at all but a lifestyle way of eating great food.
Historically, throughout the different countries along the Mediterranean coastal regions, people ate what was readily available in their gardens at the time. They also grew many varieties of fruits and olive trees, as well as different farm animals like goats, pigs, chickens etc. Grape vines and olive groves were grown there for many centuries; hence the wonderful quality wines produced, along with the fantastic abundance of olive oils.
The Mediterranean Way of Life was that of tending to animals, picking fruit, digging and planting different varieties of food crops in the various vegetable gardens. and sharing the produce with those around… with neighbours and at the local markets.
Food was fresh, natural and healthy. This way of life was based around food, fresh from the garden, prepared in the kitchen, then eaten… relaxing with family and friends around the table, enjoying and soaking up the lifestyle.
What is the Mediterranean Diet?
The Mediterranean Diet is mostly based on eating large amounts of plant-based foods, along with whole grains, olive oil, beans, nuts, seeds, legumes and flavoured with fresh herbs and spices.
Fish and
seafood is recommended to be eaten at least twice a week, followed by poultry,
eggs and dairy products, taken in moderate portions daily and weekly.
Red meats and
sweets foods to be limited to weekly.
Eight cups of
fresh water taken daily and red wine to be taken moderately.
The Omega-3 fatty acids in some of these foods are essential to your body’s health. These fatty acids increase the good cholesterol HDL in the body. The healthy fats in olive oil are great for heart health, as well as weight loss.
Spices are
often used instead of using salt, which is much healthier.
Salmon is often a recommended food of choice for the health benefits.
Why Follow a Mediterranean Diet?
If you base your diet around the Mediterranean diet you will not only be eating healthy food packed full of great nutrition, but your healthy lifestyle will greatly improve your overall health and nutrition. Eating slowly and enjoying every morsel while relaxing is highly recommended for health and digestion.
It is also recommended that you buy fresh food, when it is in season and locally where possible. Farmers markets are often great places to buy fresh vegetables and fruit, including herbs for your supply of healthy foods to maintain your healthy Mediterranean diet.
Many towns have set up community gardens where you can grow your own plants and share your produce with other gardeners. This is highly recommended for your own health and wellbeing. Otherwise, set up your own garden plot, get your children involved and grow your own vegies.
Why not try adopting the Mediterranean Diet? The health benefits to you and your family will be profound.
A good healthy breakfast is essential to start your day. You need to eat good food packed with good nutrition, with the healthiest fruits available. Healthy eating allows you to develop a healthy lifestyle. Breakfast is probably the most important meal for the day. It starts your day to maximise your nutrition and energy levels for a healthy lifestyle.
A good start is a delicious bowl of fresh fruit salad containing blueberries, strawberries, orange, apple and mango, mixed with a tablespoon of quinoa and topped with a few pumpkin seeds and almonds. Finish with Greek Yogurt and perhaps almond or other milk. Finally a teaspoon of honey makes for a very nutritious, healthy breakfast.
SMOOTHIES
If your day mostly starts with a rush, smoothies are a great way to get the nutrition your body needs for good health.
Smoothies
can be packed full of healthy food and can be made fairly quickly and it’s
always a great idea to have frozen fruit in the freezer ready. Frozen berries mixed
with milk of your choice or your favourite juice, along with a few blue berries
or perhaps strawberries or blackberries in season, topped off with a few whole
pieces of fruit and a sprig of mint, make for a delicious way to start the day,
Other
smoothie mixes may be mango and passion fruit in milk or orange juice, topped
with slices of mango and mint.
Many people are looking for foods boosting immune system function
In today’s world it’s not good to have a weak immune system, especially with the presence of the Covid-19 and other common viral infections.
Feeding the body with immune boosting foods can help stave off the dreaded winter cold and flu symptoms.
Foods Boosting Immune System
Immune Boosting Foods
11 Powerful Foods That Help Boost Immune System Function
These are some of the best foods that boost immune system function…
1. CITRUS FRUITS
Citrus fruits
Lemons, oranges, grapefruit, tangerines, clementines and limes.
These are some of the best fruits that boost immune system efficacy, especially if you have an immune deficiency.
Foods containing Vitamin C need to be eaten every day as Vitamin C is not stored in the body. However, they are a great source of immune system booster food that’s easy to be included in a meal or taken as a snack. We often look to Vitamin C for combating colds and flu ailments and reach for a squeeze of lemon in a glass of water to relieve the symptoms. We do this because citrus fruits are proven foods that boost your immune system. Vitamin C can help fight infection by increasing the white blood cells in the body. Therefore, choose citrus foods… fruits that boost immune system.
For a great health immune booster, start your day with a squeeze of lemon in a small glass of water as well as grapefruit or orange for an effective boost to your immune system, every day.
2. RED BELL PEPPERS
Red Bell Pepper
The red bell pepper is a wonderful immune system booster because of the high levels of Vitamin C it contains. It is high in nutrition value which makes it a very healthy food as well as an immune system booster. Red bell peppers are one of the best foods for immune system building and their Vitamin C levels, along with being a rich source of beta carotene, aids healthy skin and eyes.
If you are looking for ways to boost immune system function, just simply add red bell peppers to your diet to greatly improve and maintain your health and help strengthen your immune system.
3. GARLIC
Garlic
Garlic has been known for many years as a highly nutritious immune system booster food. It contains many health boosting compounds that constitute a rich source of Vitamin C and Vitamin B. Garlic has high levels of Sulfur and contains compounds that play an important role in fighting infections with flu-like symptoms. It’s for these reasons that garlic has been widely used throughout the ages, both as an immune boosting food and as a herbal medicine.
Garlic contains antioxidants that help the body’s immune system to
maintain overall good health. It
is also beneficial for cardiovascular health.
Crushed or sliced garlic is one of the best foods that boost the immune system. However, garlic supplements are also a good immune booster, without the strong taste or aroma of garlic. Add garlic to your diet to strengthen your immune system.
4. BROCCOLI
Broccoli
A slow immune system or a weak immune system can improve greatly by adding broccoli to your daily diet, along with other rich glutathione foods such as spinach and avocados. You will not only improve your health, but it will have a beneficial effect on your longevity and your overall immune system.
Broccoli is an immune system booster food which has huge overall health and longevity benefits. Broccoli is part of the rich cruciferous vegetables group which are Sulfur-rich foods that build a strong immune system. These foods have a high concentration of sulforaphane. The compound sulforaphane activates a gene whose primary job is to produce antioxidants and one powerful antioxidant is glutathione, found in broccoli.
As an immune system booster, broccoli contains amino acids that must be obtained through the diet. Amino acids are the building blocks of life and have a vital role to play in maintaining a healthy immune system or boosting a weak immune system. Amino acids also help in muscle development as well as repair muscle damage.
Broccoli is a food that boosts your immune system by its powerful antioxidant protections against ageing and helping to improve cellular damage, while at the same time fighting against free radical damage. To strengthen the immune system, it is therefore important that you take full advantage of the nutritional value of broccoli. Broccoli contains glutathione which is a powerful antioxidant and is a huge immune system booster food, helping to protect the body from diseases such as Alzheimers, heart disease and stroke.
Broccoli helps maintain a strong immune system for high levels of health and well-being.
5. SPINACH
Spinach
Spinach is a highly nutritional, value packed leafy green vegetable. It is an immune system booster food which was popularised by “Popeye the Sailor Man” from the 1930’s movie cartoon, in which Popeye would eat lots of spinach thereby developing strong muscles to impress his girlfriend, Olive Oyl.
Spinach is an immune booster food, rich in vitamins A, C and K, iron and magnesium. These nutrients help to strengthen bones, body tissue and skin, hair and eyesight, all helping to boost a low immune system. Spinach helps strengthen the immune system as it helps repel bacteria and viruses. Spinach is an immune system booster food that also protects against eye diseases and cardiovascular diseases. It can help reduce the risk of heart attacks and the thickening of the artery wall, building a strong immune system.
Spinach helps turn food into energy to sustain you throughout the day.
For a low immune system or an immune deficiency, it would be highly recommended that you add spinach to your diet. To gain all the benefits of this powerful leafy green vegetable, you can eat spinach raw in salads, lightly steamed or added to soups for garnish, as well as lightly sautéd with other immune booster vegetables. However, the less cooking the better, to retain all the nutrients.
Spinach is a “must-have” vegetable to add on a regular basis to your diet as it’s one of the best immune-boosting foods.
Ginger has natural, built-in, strong antioxidant properties that boost the immune system. Itis one more of the many immune system booster foods.
Ginger is well known as a defence against cold viruses and other infections with flu-type symptoms, such as chills and fevers. Ginger is a food that actually fuels the immune system and has been used in traditional as well as alternative medicine throughout history. It has been widely used as a natural remedy for stomach pains, nausea, travel sickness as well as to alleviate morning sickness and many other health problems.
Ginger is an immune boosting food and an excellent antioxidant source and works well with dishes where turmericis also included. These two foods work well together, giving a huge boost to the body’s health and well-being, while at the same time helping to build a strong immune system.
Ginger is a great tonic. The raw ginger can be grated into a glass of warm water and taken as a tonic. Ginger is also known to improve immune system health as it helps with inflammatory issues and helps support the cells in the brain where is also helps inhibit against diseases such as Alzheimers and other brain related problems.
Ginger is a natural immune booster and by adding ginger to your diet on a regular basis you can improve a low immune system as it’s one of the best foods for immune system building.
Blueberries are included on our list of immune system booster foods because they are full of antioxidant flavonoids that greatly reduce cell damage and help boost the immune system for better health and well-being. Blueberries are often referred to as a “superfood”, packed with flavour, containing essential nutrients such as potassium, Vitamin C and A and dietary fibre. The blueberry is very small in size but it packs a fantastic punch when it comes to health effects on the body. This is because it can help boost a low immune system as well as protect a strong immune system.
Blueberries can be added to breakfast meals, added to smoothies along
with yoghurt or just eaten on their own as a small snack.
8. TURMERIC
Turmeric Powder
Turmeric has been long known as one of the most effective immune system booster foods. It has been well known for its anti-inflammatory benefits for centuries. Curcumin, the yellow orange component, is the active ingredient in turmeric. It’s a powerful spice that is mainly used in curries, stews, sauces and other dishes and has widely been used throughout Asia.
Turmeric is an immune booster and has long been used in traditional Chinese medicine for providing benefits to those suffering depression, anxiety, mood, stress or other emotional issues as well as building a strong immune system.
Turmeric’s natural properties have good effects on the immune system, boosting the body’s all-round function. Turmeric has excellent tonic benefits for helping good liver function and may also help remove stones in gallbladder disorders.
Turmeric has one of the highest antioxidant and anti-inflammatory benefits for improving health as it’s an immune boosting food. It can help those with an immune deficiency or a low immune system by its natural energising protective properties. These protective properties may also be beneficial for fighting cancer cell invasion. Turmeric has many important medicinal properties and gives a natural boost to the immune system.
Turmeric is one of the best foods for immune system strengthening. It helps to eliminate harmful effects from “free radicals” that try to harm the body. It has beneficial effects on digestive disorders, cramps and helps eliminate gasses in the intestine.
Turmeric helps cardiovascular health, which in turn
reduces cholesterol levels. Studies have
shown it also has benefits on cognitive impairment, helping improve memory and
its natural properties fight against Alzheimer’s.
Turmeric Milk
Turmeric has natural medicinal properties that have so many health benefits so why not spice up your life with Turmeric, one of the best immune system booster foods.
To help supercharge your immune system, simply add more turmeric
to your diet on a regular basis, especially during flu seasons and times of
stress and anxiety.
9. ALMONDS
Almonds
Almonds are immune boosting foods and a good source of nutrition. They are a food that is low in carbohydrates which may help those trying to lose weight, however it is recommended they need to be always taken in small portions. They exhibit antioxidant benefits, supporting the immune system, helping protect the body against the risk of heart disease. Almonds are high in fat, but it is good monounsaturated fat, which has cardio-protective properties.
Almonds are one of the many foods that help restore a weak immune
system.
10. YOGURT
Yogurt with Fruit
Gut Health is incredibly important for maintaining a healthy immune system. A low immune system can become a strong immune system by eating a healthy, well-balanced diet with regular natural yogurt.
Good health is reliant on immune system booster foods that will help support strong bones, skin, hair, nails and give us energy and balance our weight, mood and diet. Natural Yogurt gives a powerful benefit to the body’s health, enabling the digestive system to function properly.
Natural Yogurt has great benefits for the immune system as it is one of the best sources of probiotics. The probiotics in yogurt are gut-friendly bacteria that aid and dictate our health. Yogurt is a dairy-fermented milk product that provides both calcium and protein. Its health benefits help protect against osteoporosis, heart disease and issues around weight. If there is an imbalance in the gut bacteria, this will lead eventually to an immune deficiency and many health problems.
Healthy bacteria help to turn on enzymes that will create a healthy gut and boost the immune system to fight off unhealthy bacteria such as fungus related infections as well as other health issues. Yogurt’s friendly bacteria help break down food as it enters the gut, absorbing the nutrients into the body. This helps to fight off any unfriendly, harmful organisms that could potentially cause infections, diseases, diarrhoea or other issues.
Look for a natural Greek yogurt, high in probiotics, that has a “live
and active cultures” seal as this will help build a strong immune system.
11. GREEN TEA
Green Tea
Green tea has been widely used throughout Japan, China and India and its origins are known to date back 3000 years. There is a great correlation between drinking green tea and the improvement to health and it has a direct effect on the body’s immune system.
The benefits of drinking Green tea are numerous. Chinese traditional medicine long held the
view that drinking Green tea helped relieve the body’s aches and pains,
improved digestion and had a detoxification effect, thus improving quality of
life.
Drinking Green tea two or three times a day can provide valued benefits
for a healthier lifestyle.
Green tea has natural antioxidants called
flavonoids that help to prevent cell damage in the body. It is also beneficial to those who want to
lose weight because it helps improve the body’s metabolic capabilities and
increase fat burning and weight maintenance. It may also help those with Type 2 Diabetes.
Drinking Green tea helps improve health for those with a weakimmunesystem.
The antioxidants in green tea help promote heart health, thereby reducing the risks of high blood pressure and stroke. These antioxidants help improve and regulate blood pressure function and cholesterol levels, thereby strengthening the immune system. Green tea is an immune booster food that greatly reduces inflammation damage which can have an effect on the reduction of tumour incidences lowering the risks of cancer. It also helps reduce risk of bacterial infections and viral diseases.
Drinking green tea is one of the best ways to build a strong immune system, while improving heart health by antioxidants and anti-inflammatory properties, with healing benefits.
Here are some of the immune system boosting teas that may also improve blood pressure:
Try some of the following teas as foods to boost immunity…
Lemon balm tea may help relieve anxiety, insomnia and stress as well as nausea and indigestion. Lemon balm has antiviral properties as well and helping improve cognitive function.
Sage tea may help promote healthy skin cell growth as it is rich in anti-inflammatory compounds and antioxidants.
Green tea and Black tea.
Hibiscus and Nettle tea, blended together Hibiscus and Nettle tea not only taste great, but they are all-round “immune booster teas”
We should all choose immune boosting foods as these foods are vital for optimum health and nutrition. These “immune system booster foods” provide energy, health and wellbeing, strengthening the overall immune system.
The humble mushroom has long been grown for cooking and in recent times used to add flavour to a variety of cuisine dishes.
Mushrooms are widely used by chefs to add flavour and depth to meals. Chefs recognise its flavoursome qualities, and it is regarded as an essential element, enhancing many and varied cuisine dishes.
There are millions of mushrooms produced around the world. There are thousands of edible mushrooms, but only about 100 are cultivated commercially. Mushrooms are basically a fungus and are mostly grown in the dark.
Mushrooms help protect against free radicals that may invade the body and cause harm, such as cancer and heart disease.
Mushrooms have heart health benefits as they are low in calories, fat, and cholesterol, making them an excellent red meat substitute in many salads and pasta dishes. They are a good source of minerals, as well as fibre and vitamins.
2 Benefits to the Immune System
We would all like to strengthen our immune system, especially since the threat of Covid-19 infection now exists around the world. There are many products that promise to boost the immune system.
There are millions of people with autoimmune diseases or inflammatory diseases and allergies. And there are also many people whose immune systems may be a bit too active. But having an overactive immune system is not all bad. Your immune system maybe in overdrive and attacking all sorts of things such as tree pollen, but that heightened state of alert may also cause some budding tumours in the body.
Therefore, we want to boost the parts of the immune system that fight infection whilst downgrading the parts that may cause inflammation… and mushrooms might just fit the bill. Making mushrooms a part of your regular diet has been shown to not only boost the immune system, but mushrooms can also reduce inflammation.
Lemons are one of the healthiest fruits to eat, possessing many health benefits, especially for the immune system. A lemon is small in size but represents a powerhouse of essential vitamins and minerals. Lemons are extremely rich in nutrition, vitamin C and are full of antioxidants.
What are the Health Benefits of Lemon?
Lemon juice is an immune boosting food with natural antioxidant benefits, rich in vitamin C and nutritious.
1. Lemon juice aids digestion
Lemon juice helps wake up the digestive system and is a great substitute for coffee or tea. It is not only a delicious drink but an immune system support. It helps protect the cells from damaging free radicals. It can aid digestion and ease tummy upsets, as well as improving overall mood, wellbeing and health, as it strengthens immune system function.
For an immune system boost, try taking a hot water and lemon drink as it will not only have soothing immune system benefits but will greatly improve digestion, helping you to stay hydrated.
2. Lemons fight against colds, flu and viruses
Lemon juice is rich in Vitamin C, as are a lot of other citrus fruits.
Lemon juice will help strengthen, cleanse and invigorate your body, giving it an enhanced boost of Vitamin C.
It is recommended for those with a weak immune system, or an immune deficiency, to increase their intake of citrus fruits daily, to give their health a boost. This will protect the cells, helping to fight off coughs, colds and flu-type symptoms. Lemon juice can also ease and loosen chest congestion, thereby by easing breathing difficulties.
Lemon makes it easier for breathing pathways to function normally, putting less strain on the heart and lungs (opening up the breathing pathways). A squeeze of lemon juice over a freshly tossed nutrient-based salad, along with a lightly grilled piece of fish, is an excellent way to strengthen and boost your immune system.
3. Lemon Juice helps fight bacterial infections
Lemon juice’s natural antibacterial properties help fight against bacterial infections, as well as preventing further damage due to throat infections. Lemon juice also has benefits for urinary tract infection, because of its natural diuretic properties. It is important to eat well and add lemon juice to your daily diet as you will have a better chance of fighting off infections, due to the beneficial bacterial properties of lemons.
4. Lemons help to lose excess weight.
Adding lemon juice to your diet every morning, in a drink of water, will improve your overall diet. Lemon juice puts balance back into your diet, as it helps remove excess weight, and cleanses and removes unwanted waste more easily. Lemon will help reduce water retention as it is a natural diuretic that helps fight against bloating and fluid retention.
To maintain weight and put your diet in balance, use lemon juice as a delicious refreshing drink, or on a salad. It can improve your overall diet, while strengthening your immune system.
5. Lemons aid liver function
A healthy liver is a very important organ, vital for a healthy immune system. Lemon juice has natural stimulant benefits for optimum health and liver function. The natural antioxidants in lemon juice help protect against liver damage by improving the breakdown of fatty foods, while lowering blood sugar and cholesterol levels.
Lemon juice has many natural health benefits including helping to cleanse and detox the body, by improving liver function.
Lemon juice not only cleanses but detoxifies the liver, protecting it against damage… helping to build a strong immune system. Lemon juice stimulates liver and bile function enabling fat soluble toxins to be flushed out, helping maintain the liver in good health.
It is recommended to avoid high consumption of fatty foods, alcohol and cocktail drinks, as these cause strain on liver function and have the potential to damage or weaken an already low immune system. Instead, mix your own delicious drinks with lemon juice, combined with your favourite immune-boosting healthy foods.
Vitamin C Foods
6. Lemons freshen your breath
Lemon juice is a refreshing drink as well a natural mouth wash. It freshens the breath, washing away bacteria and germs. Due to the bacterial properties in lemon juice, it also freshens chopping boards after cutting cheese, garlic, onions or other strong flavoured foods. Simply wiping down with lemon juice on safe surfaces after use will remove strong food odours.
7. Lemons can reduce the incidence of kidney stones
It has been found that drinking 1/2 a cup of fresh lemon juice, diluted in a glass of water each day, is more likely to reduce the recurrence of kidney stones. Drinking lemon juice, along with adequate daily water, can help flush the kidneys. Lemon juice helps block the formation of kidney stones because of the citrate content.
8. Lemons can improve the appearance of your skin
Lastly, lemon’s antiseptic properties, along with the antioxidant benefits of vitamin C, help the exfoliation of dead cells, as it’s a natural skin astringent that promotes a tightened, smoother-toned skin. Your skin should feel softer, fresher and clean and your hair will look shinier.
Lemons are not only one of the best immune boosting foods, but a wonderful source of vitamin C, potassium and magnesium, all of which play an important role in improving the condition and appearance of your hair, nails and most importantly your skin.
Starting every day with a squeeze of lemon in a glass of water enhances the immune system, allowing the body to wake up the digestive system so that unwanted toxins can be flushed through. This not only increases your body’s energy levels but allows you to feel more hydrated, fresh and revived.
Drink Lemon Water in the Morning
Lemon juice is one of the best immune boosting foods. It can be freshly squeezed over a salad or into a glass of water first thing in the morning… this will decrease acidity in the body. To boost your immune system, especially during the colder months, drinking a glass of warm water first thing in the morning, with a squeeze of fresh lemon juice (and perhaps a dash of honey) will greatly enhance the immune system. Lemons are one of the healthiest fruits that you can add to your diet every day to provide a health boost.
When lemon juice is added to a diet on a regular basis it has huge benefits to health and the immune system.
Whether they are used whole, grated for their peel, crushed, juiced or squeezed over a healthy salad, or used in deserts, lemons pack a powerful punch when it comes to maintaining health and controlling a well-balanced immune system.
