Super foods to boost Immunity
A healthy immune system begins with what you eat and adding these ingredients to your diet could do wonders for your health there are seven super foods to help boost your immunity
Nuts
Eating a small handful of nuts (at least 20 grams) everyday can cut your risk of premature death by 22 per cent, the journal BMC Medicine reported. It said that nuts protect us against the biggest health killers, including heart disease, cancer and diabetes.
In addition to being a good source of unsaturated fat, protein and fibre, some nuts, such as walnuts, also offer a plant source of omega-3. However, it's important to stick to a small, unsalted serving everyday to prevent weight gain
Super star vegetables
Eating cruciferous vegetables, like broccoli, cabbage and cauliflower, could cut the risk of certain cancers. Research in the American Journal of Clinical Nutrition also linked these brassicas with lower odds of heart disease as well as overall longevity
A great source of fibre, vitamins and minerals, they also contain sulphur compounds, which protect cells from damage. However, adding too much vegetables to a diet certainly could result in bowel problems so go easy initially.
Use of coffee
Studies show moderate coffee consumption may be linked with a longer life, says UK-based nutritionist Rob Hobson.
Certain substances in coffee, such as chlorogenic acid, are thought to act as antioxidants and free radical scavengers, which reduce inflammation in the body," says Hobson
However, opt for black coffee. If you are using milk, use skimmedrather thanfull fat milk
Go for Grains
A study published in JAMA Internal Medicine showed that eating dietary fibre, particularly from grains, could lengthen a person's life, "Fibre remains undigested until it reaches our gut, where it provides food for bacteria thatmakeup our microbiome. Digested by products help
Regulate blood sugar levels and cholesterol says nutrition counselor.
Bean stalk
The world's longest living people rarely ate meat, less than five times a month
"Their diet ls 95 to 100 per cent plant based, and they even substitute beans for meat."say's Turner "Meat free day's can help you get more fibre and less saturated fat into your diet .All of this can potentially reduce your risk of heart disease.
Red Chillies
Research from the US discovered that people who regularly eat hot chillies live longer than those who don't like spice at all. As well as having super anti inflammatory effects, the substance that gives chillies their heat - capsaicin appears to have a role in boosting heart health and lowering cancer risk too. If you're wary about adjusting the heat levels to suit your tolerance, opt for a good quality chilli paste.
Berry boost
Juicy blueberries and strawberries are full of goodness. A British Journal of Nutrition study, which followed thousands of women over decades, found a link between higher intakes of flavonoidich foods, with longer lifespans. "Berries freeze well, so in winter, take a handful out of the freezer overnight and add them to your morning cereal," says London-based nutritionist .
