6 best immune-boosting foods

6 best immune-boosting foods

With flu season just around the corner, there are many precautions one can take to ensure one remains healthy and fit throughout. While the best course of action is to distance oneself from people who are sick, get vaccinated against the flu, and get adequate sleep (6-8 hours) every night, a very important part of staying healthy is to check one’s daily food habits. Six foods that can help boost immunity are:

Citrus fruits
Citrus fruits such as grapefruit, oranges, clementines, tangerines, lemons, and limes are rich in vitamin C, which is thought to improve the production of white blood cells (WBCs). These WBCs are imperative to fighting infections in the body. However, the body does not produce or store Vitamin C, so a daily intake is required to maintain healthy levels of it in the body.

Red bell peppers
Citrus fruits are not the only source of vitamin C. An ounce of red bell peppers contains almost three times as much vitamin C (127 mg), as compared to a Florida orange (45 mg). Bell peppers are also rich in beta-carotene, which converts into Vitamin A in the body, and is essential for maintaining skin and eye health.

Broccoli
Broccoli is rich in vitamins and minerals. It is a great source of vitamins A, C, and E, fiber, and antioxidants. The key to ensuring it retains all its nutrients is cooking it as little as possible. Cooking methods like steaming can help in this process.

Garlic
Garlic is a part of most traditional cuisines across the world. It is known for its immune-boosting properties that come from sulfur-containing compounds like allicin. It may also help slow down the hardening of arteries and lower cholesterol levels in the body.

Ginger
Ginger can help reduce inflammation and can provide relief from a sore throat and nausea as well. Over time, ginger may also help reduce chronic pain and cholesterol.

Spinach
Spinach is rich in vitamin C, beta carotene, and antioxidants, making it an important superfood. These nutrients also help build one’s immune system. To get the most nutrients out of spinach, ensure that it is only cooked lightly. This allows it to retain all of its superfood properties and makes it easier for the body to absorb vitamin A.

Other foods that may help boost the immune system include yogurt, almonds, sunflower seeds, turmeric, green tea, papaya, kiwi, poultry, and shellfish. Taking daily supplements can also help people boost their immune system. Apart from multivitamins, magnesium, calcium, and Omega-3 supplements are very popular in gummy and pill form for easy consumption.

During the flu season, catching a cold is often unavoidable. In case one catches the flu, the following remedies may help relieve some of the symptoms:

  • Stay hydrated
    Drink plenty of fluids such as water, juice, clear broth, or warm lemon water with honey.
  • Rest well
    Adequate rest can help the body recover faster.
  • Soothe the throat with a saltwater gargle
    Half a teaspoon of salt dissolved in 8 oz. of water can help temporarily relieve a scratchy throat.
  • Nasal drops and sprays
    Combat stuffiness with over-the-counter saline nasal drops or sprays.
  • Use a humidifier
    Use a humidifier to add moisture to the air.
  • OTC treatment options
    Relieve pain using over-the-counter painkillers, after consulting with a healthcare professional.
  • Warm fluids
    Sip on warm liquids such as soup, tea, or apple juice, as these can ease congestion by increasing mucus flow.
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Hyperkalemia – 10 foods to avoid

Potassium plays a huge role in the health of our heart muscles and nerve cells. And high levels of this element in the blood cause hyperkalemia. If you consume meals high in potassium, your doctor may advise you to decrease portion sizes and concentrate on fruits and vegetables with a lower potassium content. Here is a list of foods rich in potassium that must be avoided if you have hyperkalemia. Yogurt and dairy products A serving of nonfat yogurt weighing eight ounces has roughly 625 mg of potassium, making it one of the dairy aisle's highest sources of potassium. Even reduced fat milk contains 366 mg of potassium in a glass of cow's whole milk. Ricotta and cottage cheese are also high in potassium. Goat cheese is a low potassium food, proving that not all cheeses are made equal. Likewise, About 131 milligrams of potassium may be found in a half cup of vanilla ice cream. Bananas When people consider foods high in potassium, bananas frequently come to mind. A banana normally contains 422 mg of potassium. Among all the fruit, bananas are athletes' favorite as they provide energy. However, it could be highly dangerous for someone suffering from hyperkalemia. Consult your doctor if you have hyperkalemia and stick to fruits such as apples and berries. Leafy vegetables About 420 milligrams of potassium can be found in only a half cup of cooked spinach. Raw spinach, young or mature, has roughly 167 mg per cup. Fennel, bok choy, beet greens, and Swiss chard are also high in potassium. You can opt for kale instead. Kale has more nutrients than these other dark leafy greens, but it has less potassium. 73 mg is present in one cup of raw kale. Fish Clams, which provide 534 mg of potassium in just 3 ounces, are the finest source of protein from seafood. Around three ounces of skipjack tuna offers 444 mg, another major source of potassium. One of the most popular fish, salmon, frequently has a lower potassium content. Keeping a check on what type of fish you are eating if you have hyperkalemia is a must. Kidney beans Beans are a balanced addition to any meal plan as they're rich sources of protein and fiber. However, according to data from the USDA, one cup of the kidney-shaped type has 713 mg of potassium. A half-cup of black beans has 489 mg of potassium. Avocado This creamy, green-fleshed fruit is packed with 690 mg of potassium and is high in fiber and heart-healthy lipids. Although it might seem good for your heart, you should avoid it if you have hyperkalemia. Potatoes Potassium is heavily concentrated in potatoes; 925 milligrams of potassium may be found in a baked potato. A three-ounce portion of french-fried potatoes has 470 mg of potassium and a lot of fat and calories. The potassium content in an ounce of potato chips is 465 mg. Indulging in fast foods like fries is adverse for those with hyperkalemia. Oranges A single orange has 240 mg of potassium, making it a food with a high potassium content. With 450 mg per 8 oz glass, orange juice is a more potent source of potassium. Fruits vary in their potassium content. Berries are a poor source of potassium and can be a decent substitute for oranges and orange juice. Another good option is apples. Dried fruits The nutrients in fruit, including potassium, that have been dried are concentrated. You get roughly 750 milligrams from half a cup of dried apricots. Also, even though raisins and dried plums make a fantastic snack, they should be avoided by someone with hyperkalemia. Legumes and beans Legumes are a significant source of potassium as well. White beans have the most, with 600 mg of potassium in a half cup. In half a cup serving, other legumes such as lima beans and pinto beans have between 300 and 350 mg.

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Do not ignore these 5 early signs of multiple sclerosis

Multiple sclerosis is a chronic condition that affects the nervous system. This includes the spinal cord, optic nerves, and the brain. The condition’s symptoms may range from vision loss to muscle weakness and can differ from one person to another. Some people may experience mild symptoms, and in severe cases, it may result in paralysis. However, in most cases, the symptoms worsen during flare-ups and improve during the remission period. Early signs of multiple sclerosis (MS) Patients with multiple sclerosis may notice that no pattern of MS applies to everyone. Different symptoms are experienced at different times. However, the early signs of multiple sclerosis may be the same in both men and women. Hence, here are some early signs of the condition to look out for. Inflammation of the optic nerve One of the most common signs of MS, a person with optic neuritis may experience blurred vision, headache, and eye pain. Mainly, it occurs on one side and may lead to partial or total vision loss. Cognitive changes People with MS may experience a few cognitive changes, such as slowed processing. This might lead to difficulty finding words, short-term memory loss, and problems multitasking. Furthermore, one may also notice that they might have to read words a few times to understand them. Changes in bladder habits Another common symptom that’s an early sign of MS includes changes in bladder habits. This can either increase the frequency of urination, or one may also experience hesitancy where they may feel like going to the restroom, but the bladder does not empty. Fatigue An extremely common early sign of MS, fatigue can also result from other medical conditions. Hence patients are advised to seek the advice of a healthcare expert at the earliest. This usually happens during the afternoon and can be accompanied by weak muscles, sleepiness, and slowed thinking. Dizziness MS patients may also have bouts of dizziness. This can happen due to the condition’s impact on the patient’s equilibrium and ability to balance. Moreover, other symptoms, such as vision loss and sensory issues triggered by multiple sclerosis, can throw one off the kilter. Multiple sclerosis can begin due to a mix of factors such as lifestyle and environment. Hence patients noticing any early signs of the condition are advised to seek medical attention for a treatment plan.

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