Diet plays a vital role in enhancing immunity and warding off illnesses like colds and flu. According to Jennifer Johnson, ND, a clinical professor at the University of Bridgeport in Connecticut, consuming the right foods is essential for optimal immune system function and increased resistance to infections. Here are ten powerhouse foods that can help you stay healthy and free from sniffles during the cold and flu season.
1. Carrots
Carrots are easily available and widely accepted, even by picky eaters, especially kids. They are known to boost immunity due to their high content of beta-carotene, a precursor to Vitamin A, which is crucial for the immune system. Incorporating raw carrots into your diet can provide 175 percent of the Recommended Dietary Allowance (RDA) of Vitamin A. You can add diced carrots to soups, stews, and risotto or roast them with olive oil and herbs for a sweet side dish. If you’re not a fan of carrots, you can opt for red peppers, leafy greens, sweet potatoes, butternut squash, or cantaloupe, all rich in beta-carotene.
2. Green Tea and Chamomile Tea
Green tea is a powerful antioxidant with strong antiviral and antibacterial properties, making it an excellent choice for boosting immunity. Beth Reardon, director of integrative nutrition at Duke Integrative Medicine, recommends drinking three to five cups of green tea daily to keep your immune system primed. Chamomile tea is also beneficial for immunity, as it contains phenols, natural antioxidants known for their antibacterial properties. If you prefer a milder option, white tea is a good alternative with a similar antioxidant profile to green tea.
3. Fermented Dairy
Yogurt and kefir are natural sources of probiotics, beneficial bacteria that support immune health by promoting healthy digestion and maintaining a balanced gut microbiome. Look for yogurts with the “Live & Active Cultures” seal to ensure they contain a significant amount of probiotic bacteria. If you’re lactose intolerant, you can try non-dairy options like miso, tempeh, and sauerkraut.
4. Goat’s Milk
Goat’s milk has been found to stimulate an anti-inflammatory response in immune cells, making it a valuable addition to your diet for boosting immunity. If you’re not a fan of goat’s milk, you can explore other dairy products made from goat milk, such as goat cheese or goat milk butter.
5. Mushrooms
Mushrooms are known for their immune-boosting properties, as their cell walls mimic those of bacteria, preparing the immune system to combat infections. Both exotic Asian varieties like shiitake and common varieties like white button mushrooms have been shown to enhance immune function. Ensure mushrooms are cooked to deactivate any potentially harmful compounds. If you’re not fond of mushrooms, you can consider mushroom supplements.
6. Brazil Nuts
Brazil nuts are rich in selenium, a mineral that activates enzymes critical for optimal immune function. A small serving of Brazil nuts provides more than enough selenium to support a healthy immune system. Alternatively, you can opt for canned tuna or beef as other good sources of selenium.
7. Oysters
Oysters are an excellent source of zinc, a vital nutrient for immune health. Zinc has been found to be beneficial in treating various infections and respiratory conditions. Including shellfish like oysters in your diet can help ensure an adequate intake of zinc. If you’re not a fan of oysters, you can try lobster or Alaskan king crab as alternative sources of zinc.
8. Lima Beans
Lima beans are rich in soluble fiber, a key component for promoting immunity. Soluble fiber aids in the removal of unwanted substances from the body, supporting a healthy gut and reducing inflammation. Incorporating lima beans into your diet can help enhance immune function. If you’re not keen on lima beans, you can try other fiber-rich foods like phylum husks, Brussels sprouts, or citrus fruits.
9. Garlic
Garlic is renowned for its immune-boosting properties and has long been used as a remedy for colds and flu. It is believed that garlic’s ability to enhance enzyme levels in the liver contributes to its immune-strengthening effects. For maximum benefit, consume garlic raw or add it to hot foods towards the end of cooking. If raw garlic is not your preference, garlic supplements are available as an alternative.
10. Honey
Aside from its sweet taste, honey is valued for its antibacterial properties and its ability to soothe coughs. Research has shown that honey can be as effective as over-the-counter cough suppressants in relieving cough symptoms. If you’re not a fan of honey or looking to avoid sugar, licorice tea is another traditional remedy for coughs.
Maintaining a healthy and balanced diet is essential for supporting your immune system. While these foods can help boost immunity, it’s important to remember that supplements can also play a role in enhancing immune function. By incorporating immune-boosting foods and supplements into your routine, you can strengthen your body’s defenses against colds and flu.
For more information on immune-boosting supplements and foods to avoid, consult our comprehensive guide on supporting immune health.
The post Ten Immunity-Boosting Foods to Combat Colds and Flu appeared first on Alternative Medicine Magazine.
Frequently Asked Questions
Is holistic care the same thing?
Holistic Health Care is different than Alternative Medicine because it addresses the whole person rather than just symptoms.
Holistic Health Care looks at all aspects of an individual’s life, including mental, physical, emotional, spiritual, social, environmental, occupational, cultural, and family factors.
Alternative Medicine doesn’t address these issues. Alternative Medicine focuses on the body, mind and emotions.
What makes holistic medicine superior?
Holistic care addresses the whole person rather that individual symptoms. Holistic healthcare focuses on the whole person, not just individual symptoms. This includes how they feel, what they eat and where they live.
Holistic medicine treats patients as an integrated whole. Although this sounds easy in theory, it’s very difficult to do in practice. Many doctors only focus on the physical aspects of patients.
Can a holistic doctor prescribe medication?
Holistic medicine is based on the premise that all diseases are caused by a combination of factors, including diet, lifestyle, environment, stress, emotional state, genetics, and other health-related problems.
This is a comprehensive approach to treating patients.
Physicians must know both modern science and traditional methods, such as homeopathy and herbs, to fully understand the impact of each factor on patients.
Many doctors are certified to practice complementary and alternative medicine (C&A). This allows them to offer a full range of services to their patients.
What is the importance of alternative medicine?
Alternative medicines are more popular than traditional ones because they’re usually cheaper and healthier. Unfortunately, many patients have died as a result of side effects like allergic reactions. Other therapies might not work.
Alternate medicines can be dangerous, especially if you don’t know enough to choose the best ones. Vitamin supplements, such as vitamin pills, are not controlled like pharmaceuticals. Therefore, it is possible to overdose. Even worse, some alternative remedies contain toxic chemicals.
Statistics
- In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
External Links
liebertpub.com
pubmed.ncbi.nlm.nih.gov
- A sociological perspective on the rise and fall of complementary and alternate medicine – PubMed
- PubMed: Holistic Medicine – PubMed
nccih.nih.gov
- Statistics on Complementary Health Approaches and Integrative Healthcare
- Complementary, Alternative, or Integrative Health: What’s In a Name? NCCIH
webmd.com
How To
What products can be used in holistic medicines?
These products are best described as “natural” although not necessarily organic. These products could have been grown naturally without pesticides or fertilizers. But they were also processed in a way that is safer for your health. For example, some herbs can cause allergic reactions in some individuals, so they may need to be prepared differently depending on their needs. The herbs sold in health food stores are more standard than those found at grocery stores. Higher levels of herbicides or fungicides can be found in these latter products.
Herbal supplements are often made from dried herbs. Some people prefer buying them in liquid form, which tends to be cheaper. They are still safer, however. Liquid herbs can lose nutrients during processing. The product may lose its original potency. In addition, herbal supplements aren’t tested for quality before being placed on shelves.
Herbs and spices are generally added to foods after cooking. They are often found in condiments such ketchup or mustard, salad dressings and soup mixes.
Supplements are generally taken orally (by taking them by mouth). Most vitamins or minerals come in tablet format. Some are also available as capsules.
Homeopathic remedies can be highly dilute substances that are derived from animal, plant, mineral, and synthetic sources. They stimulate the body’s healing processes. Although they are called “homeopathic,” they do not work like regular medications. They act on the body’s immune system to restore balance, and promote wellness. Homeopathic remedies are considered safe and non-toxic. They are widely used in Europe, Canada, Australia, New Zealand, South America, Asia, Africa, and the Middle East.
Acupuncture uses fine needles to insert into specific points along your meridians. The practice is based upon a traditional Chinese medical theory, which states that there are energy channels through the body through which life force flows. According to the theory, illness occurs when these channels become blocked. It is believed that energy flow can be restored by stimulating specific points along the meridian lines using fine needles. The body then returns to normal operation.
Chiropractors manipulate the spine to correct misalignments of the bones. American doctor Daniel David Palmer developed this technique in 1895. He claimed he could diagnose ailments and cure diseases through manipulating the vertebrae. His methods included spinal adjustments and muscle tests. He also percussion.
Chiropractic has become very popular over the past few years. Many people believe that chiropractic is better than traditional medicine to relieve back pain.
Massage therapy can be described as rubbing, tapping, tapping, or stroking muscle, joints, and other parts of the body. Massage is a great way to relax tight muscles and reduce tension. Swedish massage, deep tissues, sports, reflexology, myofascialrelease, trigger point therapy and other methods are used by massage therapists.
Reflexology is an alternative medicine involving pressure applied to specific areas of the feet and hands using thumb pads, fingers, and toes. This treatment stimulates your body’s natural healing abilities, say reflexologists.
Aromatherapy is the use of essential oils obtained from plants to alleviate stress, enhance well-being, and elevate moods. The chemical composition of essential oils can help with a wide range of conditions, including headache relief and arthritis treatment. There are many forms of aromatherapy.
Craniosacral Therapy uses gentle touch to ease pain and discomfort. Cranial refers the skull and sacrum, which in Latin means “sac”, is cranial sacral therapy. This therapy uses light pressure to apply pressure to specific areas on the head and neck, shoulders or arms. It also involves moving the hands around the body of the patient.
Cupping therapy works by placing cups on the skin to create a vacuum and draw out toxins. Cupping therapy can also be combined with moxibustion (burning of herbs) or acupuncture to help detoxify.
Dietary Supplements are oral or topical products containing vitamins, minerals. The FDA regulates dietary supplements under the Dietary Supplements Health and Education Act of 1994. To be legally sold, a dietary supplement must meet two requirements. First, it must contain a “dietary ingredient,” meaning that it contains more than one percent of a vitamin, mineral, herb, or other botanical listed on the Food and Drug Administration’s Generally Recognized As Safe List. It must adhere to Good Manufacturing Practices. This means it was properly manufactured.
Electrotherapy uses electricity to stimulate the nerves and muscles. TENS (transcutaneous electric nerve stimulation) is the most commonly used form of electrotherapy. TENS devices provide low-level electrical pulses through electrodes placed on the skin. These pulses activate the brain’s pain receptors and block them. Other forms of electrotherapy include interferential current therapy, magnetic field therapy, and ultrasound therapy.
Energy healing relies on the belief system that all of us have innate healing abilities. In addition, our thoughts and feelings can impact our physical health. Modern practitioners accept that energy healing is possible, even though it has been practiced since ancient times. However, there are many layers to energy. One layer is emotional energy. The second layer is called mental energy. Others include spiritual, psychic, chakras vital, life force prana, Kundalini and biofield as well as quantum fields. Many believe these energies are linked to the whole universe. Some believe they are able to heal others by using their minds. However, scientific evidence supporting the use of energy medicine remains limited.
Energy psychology is the study of how emotions can affect physiological functions. Sometimes, it’s considered an alternative therapy to psychotherapy. It focuses less upon past events and more on helping clients alter their present behavior. Although energy psychology doesn’t require a specific theoretical framework, it draws on many disciplines such as cognitive behavioral therapy and transactional analysis.
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This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.
If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you’re experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.
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By: Dick Benson
Title: Ten Immunity-Boosting Foods to Combat Colds and Flu
Sourced From: alternativemedicine.com/immunity/ten-foods-to-fight-off-colds-and-flu/
Published Date: Fri, 01 Mar 2024 04:28:04 +0000
Frequently Asked Questions
Is holistic care the same thing?
Holistic Health Care is different than Alternative Medicine because it addresses the whole person rather than just symptoms.
Holistic Health Care looks at all aspects of an individual’s life, including mental, physical, emotional, spiritual, social, environmental, occupational, cultural, and family factors.
Alternative Medicine doesn’t address these issues. Alternative Medicine focuses on the body, mind and emotions.
What makes holistic medicine superior?
Holistic care addresses the whole person rather that individual symptoms. Holistic healthcare focuses on the whole person, not just individual symptoms. This includes how they feel, what they eat and where they live.
Holistic medicine treats patients as an integrated whole. Although this sounds easy in theory, it’s very difficult to do in practice. Many doctors only focus on the physical aspects of patients.
Can a holistic doctor prescribe medication?
Holistic medicine is based on the premise that all diseases are caused by a combination of factors, including diet, lifestyle, environment, stress, emotional state, genetics, and other health-related problems.
This is a comprehensive approach to treating patients.
Physicians must know both modern science and traditional methods, such as homeopathy and herbs, to fully understand the impact of each factor on patients.
Many doctors are certified to practice complementary and alternative medicine (C&A). This allows them to offer a full range of services to their patients.
What is the importance of alternative medicine?
Alternative medicines are more popular than traditional ones because they’re usually cheaper and healthier. Unfortunately, many patients have died as a result of side effects like allergic reactions. Other therapies might not work.
Alternate medicines can be dangerous, especially if you don’t know enough to choose the best ones. Vitamin supplements, such as vitamin pills, are not controlled like pharmaceuticals. Therefore, it is possible to overdose. Even worse, some alternative remedies contain toxic chemicals.
Statistics
- In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
External Links
liebertpub.com
pubmed.ncbi.nlm.nih.gov
- A sociological perspective on the rise and fall of complementary and alternate medicine – PubMed
- PubMed: Holistic Medicine – PubMed
nccih.nih.gov
- Statistics on Complementary Health Approaches and Integrative Healthcare
- Complementary, Alternative, or Integrative Health: What’s In a Name? NCCIH
webmd.com
How To
What products can be used in holistic medicines?
These products are best described as “natural” although not necessarily organic. These products could have been grown naturally without pesticides or fertilizers. But they were also processed in a way that is safer for your health. For example, some herbs can cause allergic reactions in some individuals, so they may need to be prepared differently depending on their needs. The herbs sold in health food stores are more standard than those found at grocery stores. Higher levels of herbicides or fungicides can be found in these latter products.
Herbal supplements are often made from dried herbs. Some people prefer buying them in liquid form, which tends to be cheaper. They are still safer, however. Liquid herbs can lose nutrients during processing. The product may lose its original potency. In addition, herbal supplements aren’t tested for quality before being placed on shelves.
Herbs and spices are generally added to foods after cooking. They are often found in condiments such ketchup or mustard, salad dressings and soup mixes.
Supplements are generally taken orally (by taking them by mouth). Most vitamins or minerals come in tablet format. Some are also available as capsules.
Homeopathic remedies can be highly dilute substances that are derived from animal, plant, mineral, and synthetic sources. They stimulate the body’s healing processes. Although they are called “homeopathic,” they do not work like regular medications. They act on the body’s immune system to restore balance, and promote wellness. Homeopathic remedies are considered safe and non-toxic. They are widely used in Europe, Canada, Australia, New Zealand, South America, Asia, Africa, and the Middle East.
Acupuncture uses fine needles to insert into specific points along your meridians. The practice is based upon a traditional Chinese medical theory, which states that there are energy channels through the body through which life force flows. According to the theory, illness occurs when these channels become blocked. It is believed that energy flow can be restored by stimulating specific points along the meridian lines using fine needles. The body then returns to normal operation.
Chiropractors manipulate the spine to correct misalignments of the bones. American doctor Daniel David Palmer developed this technique in 1895. He claimed he could diagnose ailments and cure diseases through manipulating the vertebrae. His methods included spinal adjustments and muscle tests. He also percussion.
Chiropractic has become very popular over the past few years. Many people believe that chiropractic is better than traditional medicine to relieve back pain.
Massage therapy can be described as rubbing, tapping, tapping, or stroking muscle, joints, and other parts of the body. Massage is a great way to relax tight muscles and reduce tension. Swedish massage, deep tissues, sports, reflexology, myofascialrelease, trigger point therapy and other methods are used by massage therapists.
Reflexology is an alternative medicine involving pressure applied to specific areas of the feet and hands using thumb pads, fingers, and toes. This treatment stimulates your body’s natural healing abilities, say reflexologists.
Aromatherapy is the use of essential oils obtained from plants to alleviate stress, enhance well-being, and elevate moods. The chemical composition of essential oils can help with a wide range of conditions, including headache relief and arthritis treatment. There are many forms of aromatherapy.
Craniosacral Therapy uses gentle touch to ease pain and discomfort. Cranial refers the skull and sacrum, which in Latin means “sac”, is cranial sacral therapy. This therapy uses light pressure to apply pressure to specific areas on the head and neck, shoulders or arms. It also involves moving the hands around the body of the patient.
Cupping therapy works by placing cups on the skin to create a vacuum and draw out toxins. Cupping therapy can also be combined with moxibustion (burning of herbs) or acupuncture to help detoxify.
Dietary Supplements are oral or topical products containing vitamins, minerals. The FDA regulates dietary supplements under the Dietary Supplements Health and Education Act of 1994. To be legally sold, a dietary supplement must meet two requirements. First, it must contain a “dietary ingredient,” meaning that it contains more than one percent of a vitamin, mineral, herb, or other botanical listed on the Food and Drug Administration’s Generally Recognized As Safe List. It must adhere to Good Manufacturing Practices. This means it was properly manufactured.
Electrotherapy uses electricity to stimulate the nerves and muscles. TENS (transcutaneous electric nerve stimulation) is the most commonly used form of electrotherapy. TENS devices provide low-level electrical pulses through electrodes placed on the skin. These pulses activate the brain’s pain receptors and block them. Other forms of electrotherapy include interferential current therapy, magnetic field therapy, and ultrasound therapy.
Energy healing relies on the belief system that all of us have innate healing abilities. In addition, our thoughts and feelings can impact our physical health. Modern practitioners accept that energy healing is possible, even though it has been practiced since ancient times. However, there are many layers to energy. One layer is emotional energy. The second layer is called mental energy. Others include spiritual, psychic, chakras vital, life force prana, Kundalini and biofield as well as quantum fields. Many believe these energies are linked to the whole universe. Some believe they are able to heal others by using their minds. However, scientific evidence supporting the use of energy medicine remains limited.
Energy psychology is the study of how emotions can affect physiological functions. Sometimes, it’s considered an alternative therapy to psychotherapy. It focuses less upon past events and more on helping clients alter their present behavior. Although energy psychology doesn’t require a specific theoretical framework, it draws on many disciplines such as cognitive behavioral therapy and transactional analysis.
