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9 healthy foods that help boost the immune system

9 healthy foods that help boost the immune system

The immune system includes complex processes, chemicals, and cells that defend the body against foreign invaders like viruses, bacteria, and other pathogens. When left unchecked, these invaders may lead to severe health complications. The immune system needs adequate nutrition to function efficiently and prevent infections or diseases. One could take supplements to build their immunity. However, healthy foods like the ones listed below may also help boost the immune system and keep illnesses at bay.

Oranges
Several people turn to foods rich in vitamin C to fight the symptoms of a cold. Oranges are a healthy source of vitamin C which helps improve the production of white blood cells. So eating this citrus fruit will help build the immune system and ward off or prevent potential health issues. Other healthy citrus fruits rich in vitamin C include clementines, grapefruit, limes, lemons, and tangerines.

Broccoli
The vegetable is flush with nutrients that can benefit one’s immune system. Broccoli is abundant in vitamin C, which boosts white blood cell production. The vegetable is also rich in vitamin K1, a vitamin necessary for blood clotting. Furthermore, it contains iron, an essential mineral for transporting oxygen across the red blood cells. Broccoli is also high in proteins, which are the building blocks of the human body.

Spinach
Adding spinach to the meal plan carries several health benefits. The leafy green contains vitamin A and C, which strengthens entry points of the human body, including the respiratory and intestinal tracts and mucus membranes. The process ensures that one’s immune system remains strong. Adding spinach to meals also ensures one’s body is enriched with calcium, magnesium, iron, healthy fibers, and proteins. These properties help reduce cancer risk, improve bone health, and complement eye health.

Mango
Mangoes are one of the most nutritious fruits one can add to their meals. The fruit nourishes the body with vitamin C, essential for building the immune system. The nutrient also strengthens the connective tissues and improves the blood vessel walls. The fruit is also rich in antioxidant compounds like quercetin, mangiferin, and norathyriol, which protect the body’s cells from attacks by free radicals. The antioxidants could also help fight inflammatory bowel diseases, primarily ulcerative colitis.

Yogurt
When an individual is out shopping for yogurt, they should look for products with “live and active cultures” written on the label. An example of this is Greek yogurt, which is known to promote a healthier immune system that may help with diseases. This dairy product is also abundant in vitamin D, which regulates one’s immunity and influences the body’s natural ability to fight diseases.

Almonds
Almonds are a rich source of vitamin E – a strong antioxidant. The vitamin nurtures healthy cells by shielding them against damage caused by free radicals. Almonds are also high in protein and iron, essential for a smooth-functioning immune system. One can always have almonds with salads, yogurt, and other foods or munch on a handful of this tree nut throughout the day. Other sources of healthy nuts for an improved immune system include hazelnuts, pistachios, and walnuts.

Sunflower seeds
These seeds are one of the most valuable additions to the meal plan that supports an improved immune system. Sunflower seeds are abundant in nutrients like magnesium, phosphorus, and vitamins A, C, E, and B-6, all of which play a role in maintaining and regulating one’s overall health. Furthermore, the food is high in zinc, an element necessary to help the body develop and maintain immune cells. Studies indicate that eating sunflower seeds nourishes the body with selenium, which may boost immunity, fight infections, and prevent inflammation.

Avocado
Eating half of an avocado can nourish the body with more than 15% of vitamin B6, a nutrient necessary for protecting the body against oxidative damage and curbing inflammation. The fruit also introduces other healthy nutrients to the body, including vitamins C, E, potassium, magnesium, and folates which contribute towards a strong immune system.

Papaya
Papaya has a sweet taste and a soft texture and contains multiple elements that can improve one’s general health. The fruit promotes a healthy immune system by nourishing the body with vitamin C, which helps the body tackle viral and bacterial illnesses. Papayas are also a healthy source of vitamin A, which is essential for building a healthy and functional immune system.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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7 best times to drink water

Bottled water accounts for over 25% of beverage consumption in the country. Many rely on pure bottled water brands like Nestle, Dasani, and Aquafina for their daily hydration needs. They believe it is safer to drink pure bottled water, as tap water can be affected by groundwater contamination. A full-grown adult must have at least 8 to 12 glasses a day, preferably at specific crucial times to ensure they get the most benefits. After waking up Having a glass of water right after waking up offers several health benefits. First, the body needs fluids to flush out toxins. Second, a glass of water first thing in the morning rehydrates the body after the long fast overnight. Additionally, this helps boost energy levels and stimulate metabolism. Water will also promote digestion and boost cognitive function. Fun fact: About 60% of the human body is composed of water, which makes the body function at optimum capacity. So, one should start the day right and get hydrated. When experiencing hunger pangs A rumbling feeling in the stomach does not always mean the body is running low on carbs and calories. Simply snacking to curb hunger will only trigger insulin spikes, affect cholesterol, and lead to mass gain. If hunger pangs persist even after meals, it could be a sign of mild dehydration. Having a glass of water 30 minutes before any meal helps fill up space in the stomach, preventing overindulgence at mealtimes. Water also helps the body burn calories faster as it promotes better digestion. Before, during, and after exercise People sweat with any form of moderate or intense workout. So, one must continually have water between workouts to replenish the lost fluid. Severe dehydration increases the risk of a heat stroke, lowers blood pressure, and can trigger fatigue. Low fluid levels in the body can also trigger an electrolyte imbalance that increases the risk of health complications. Fitness experts and doctors recommend drinking 7 to 10 ounces of water every 10 to 20 minutes of physical activity to stay hydrated. At regular intervals during the day Water helps flush out toxins through sweat or urination, so fluid levels in the body deplete gradually during the day. This is why one must ensure a minimum of 8 glasses of water during the day at regular intervals to keep fluid intake in check. The intake should exceed that of other beverages like juices or coffee. During a hectic workday, one may lose track of their fluid intake. So, downloading apps that share a reminder through notifications every other hour can help one keep up their water intake. When dealing with headaches About 78% of the human brain is made up of water, which means dehydration can severely affect cognitive functioning and trigger headaches or migraines. Having water when the headache starts to set in can help prevent serious pain and discomfort. Also, experts advise sipping water throughout the day instead of gulping a few glasses in one go. Spreading out intake regulates metabolic and electrolyte levels to prevent health complications. Lemon water is also a great option, as lemon is a powerful antioxidant and rich in vitamin C. One can squeeze half a lemon in regular water and add some mint for flavor. When affected by menstrual discomfort During menstruation, the body undergoes several hormonal changes, which could trigger dehydration. Dehydration triggers and worsens common menstrual period symptoms, like pain, cramps, headaches, and fatigue. So, increasing water intake here helps overcome the discomfort and relieve symptoms. The minimum fluid intake will vary from person to person depending on their age, the severity of menstrual issues, and overall health. But a few extra glasses of water can help balance electrolyte levels and provide some relief. When sick Many common infections and diseases trigger issues like diarrhea, vomiting, and fever, resulting in the body losing fluids rapidly. So, when affected by an illness, ensuring hydration becomes even more important. Here, one should caffeinated beverages. Electrolyte water, lemon water, and sugar-free fruit juices are all acceptable alternatives for increasing fluid intake. Pure bottled water from top brands can cost a family nearly $1,400 every year, suggests a report. However, compared to groundwater, packaged drinking water brands promise twice the minerals and nutrients required for the body on a daily basis. So, choosing pure bottled water brands may result in health benefits and enhanced convenience to prevent dehydration-related complications.

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