In this video of CHAPTER 3:
you will learn about
FOOD TO HEAL
Food is essential to our body to work optimally.
We get most of the nutrients and antioxidants
we need from fruits and vegetables. That said,
you need to ensure that you have a diet that includes
as many fruits and vegetables to get the nutrients
and antioxidants that will help strengthen
your immune system. That would mean a diet
that contains vitamin E, vitamin D, and selenium.
These are rarely found in processed food
(unless enriched), and your body has more
chances of absorbing what it needs when you
eat fresh whole foods. Leafy greens, nuts,
citrus fruits are all excellent choices of
foods that are high in nutrients
and antioxidants that are known to
boost your immune system.
Here’s a list of food that you will want
to have on your weekly grocery list.
Meat and Alternatives
Brazil Nuts Brazil nuts are at the top of
our list because it is one of the most
reliable sources of selenium. Selenium is
a powerful antioxidant and is one of the
essential minerals for our health and immunity.
Just one nut can provide up to 96 micrograms (mcg),
which is already above the daily recommendation.
The daily intake recommendation is 55 micrograms
of selenium for an adult.
Fish and, more specifically, tuna is an
excellent source of selenium. One ounce of
tuna can provide around 30 mcg of selenium.
Other fish and seafood are usually between
12 mcg and 20 mcg of selenium per ounce.
Salmon is also a good choice to help the
immune system. It contains a lot of “healthy fat”
(omega-3), which is known to strengthen the
immune system and reduce the risks of heart disease.
Lentils If you eat a vegan or vegetarian diet,
lentils are a great substitute to fish.
One cup of lentils can provide around 6 mcg
of selenium. They are also a good source
of immune-boosting nutrients, fiber,
and protein.Sunflower Seeds Sunflower
seeds are very high in vitamin E.
One ounce can provide 76% of your
daily intake, which is 15 milligrams.
Vitamin E is also a potent antioxidant
like selenium, which help fight infection
since it enhances the immune system.
Yogurt Since yogurt contains live
culture (or probiotics), it is a great
way to help us fight bacteria by bringing
good bacteria in the body and help improve
digestion. Kefir is also another option
that brings as many benefits to our gut.
Vegetables
Broccoli Most cruciferous vegetables
have phytonutrients that can help boost
the immune system. Broccoli is rich in
antioxidant vitamins, and one serving
contributes to a third of the daily
intake recommended for vitamin A.
Carrots
Not only does carrot contain
vitamins A, B, C, and E, it also contains
zinc. Zinc is known to be an essential
mineral for the health of our immune system.
If the body is deficient in nutrients
like zinc, it weakens the immune system
and makes viruses stronger.
Garlic
Another vegetable that has a similar
effect on our immune system as zinc
is garlic. Garlic has the ability,
according to some research, to keep
a cold at bay (and maybe vampires?).
Some studies even demonstrate that
individuals who were living with
cancer were able to boost their
immune system by increasing their
intake of garlic.
Spinach is a significant source of
vitamin C but also contains vitamin E.
It is essential to keep it raw to
ensure that you get all the nutrients
from it. You can add it to a salad
or a sandwich.
Sweet Potatoes
If you are trying to increase your
intake of vitamin A, sweet potato
is the one ingredient you need.
One serving contains more than
three times the daily recommendation
of vitamin A and is also full of
other good antioxidants.
Fruits
Citrus Fruits
Most people are aware that citrus
fruits are full of vitamin C.
Vitamin C is critical to the
immune system. Its consummation r
ecommendation is 75 mg to 90 mg
a day. Just add sliced lemon to
your water, which will provide
around 50% of the daily intake.
You can also eat grapefruit or
orange with your breakfast. This
breakfast will be the other half
of your consumption for the day.
Blueberries
Berries, in general, are packed
with antioxidants. Blueberries
are at the top of all the fruits
and vegetables for the number of
antioxidants it contains. Not only
does research show the power of
blueberries on our immune system,
but it is also linked to a lower
risk of stomach fat, cholesterol,
heart diseases, and cancer.
The watermelon is also full
of immune-boosting nutrients.
It’s an excellent source of potassium
(which helps regulate the body functions),
vitamin A and vitamin C.
Since pomegranates contain a great
variety of antioxidants, it is
a great choice to cover many
nutrients that we need. It is known
to have antiinflammatory proprieties
and therefore help us with immunity.
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