5 Immune System-Boosting Foods

It doesn’t have to be flu season for the body’s immune system to need immune-boosting nutrition to fight off the latest bug. The good news is, that the immune system is a finely tuned and complex defense system that can be strengthened by regular exercise and a strong nutrition plan.
The Immune System
The immune system is the body’s defense against infectious organisms and other invaders. Through a series of steps called the immune response, the immune system attacks organisms and substances that invade body systems and cause disease using specialized cells such as white blood cells and antibodies. When functioning properly, the immune system identifies a variety of threats, including viruses, bacteria and parasites, and distinguishes them from the body's own healthy tissue. Once the threat has been identified, the specialized cells of the immune system work quickly to fight off the invading organism.
Nutrition and the Immune System
Proper nutrition and a well-rounded meal plan can play a vital role in the health and effectiveness of the immune system. The various specialized cells that support the immune system rely on certain nutrients and other nutritional factors, to function optimally.
In general, a diet rich in fruits and vegetables, low-fat dairy, whole grains and lean proteins provides the wide range of essential vitamins and minerals needed for a strong immune system. This well-rounded nutrition plan also naturally includes antioxidants—micronutrients that are available in both food and in supplemental form that neutralize oxidants and thus reduce free radical formation. Immune-boosting vitamins and minerals include:
-Vitamins A, B, C and E
-Chromium
-Copper
-Iron
-Manganese
-Selenium
-Zinc
While it may be tempting to rely on supplements for these essential nutrients, getting them from food is highly recommended for most individuals. Micronutrients, including those that support the immune system, are usually easier to absorb by the body when they come from food vs. a multivitamin. According to Nutrition.gov, “It is important to note that vitamin/mineral supplements are not a replacement for a healthful diet. Remember that in addition to vitamins and minerals, foods also contain hundreds of naturally occurring substances that can help protect your health.” It is only certain groups of individuals, such as older adults or pregnant and nursing women, who may need vitamin supplements in addition to a healthful diet.
When it comes to the immune system, it’s important to maintain a consistent healthy eating plan to avoid nutritional deficiencies. Any slight deficiency, even in just one nutrient, over time can weaken immunity. A weakened immune system leads to increased free radical formation and increases the oxidation or breakdown of cells. This is where immune system-boosting, antioxidant-rich foods can help.
Immune System-Boosting Foods 

Including a variety of healthful and nutritionally dense foods in your meals is the basis of any good nutrition plan. In addition, antioxidant-rich foods such as these can help specifically boost the immune system:
1. Wheat Germ – Not only is this food a key source of fiber, wheat germ is packed with protein and vitamins, including vitamin E, and is a great source of zinc. Add wheat germ to your bread, muffin and cookie recipes, or sprinkle it over yogurt and fresh fruit.
2. Low-Fat Yogurt - Yogurt is a great source of probiotics, a beneficial type of bacteria that helps maintain the health of the gastrointestinal tract and fight off invading organisms. Choose the low-fat or fat-free kind to reap the benefits without extra saturated fat.
3. Spinach/Kale – Dark, leafy greens such as kale and spinach contain high levels of vitamin C, which is often the first antioxidant we think of when it comes to boosting the immune system. Enjoy these leafy greens sautéed with garlic and olive oil or eat fresh as the base of a nutritious salad.
4. Mushrooms - Mushrooms may not be the first food that comes to mind when it comes to immunity but, in fact, they are a major source of the immune system-boosting mineral zinc. This mineral is essential to the proper function of cells in the immune system. Add mushrooms and spinach to omelets or try replacing the beef or turkey patty in your next burger with a portabella “burger.”
5. Ginger – Considered to be an antimicrobial, antibiotic, antiviral, and anti-inflammatory food, ginger has long been used in Eastern medicine and home remedies to prevent and reduce the effects of illness. Ginger contains vitamins A, C, E and B complex, magnesium, phosphorus, iron, zinc, calcium, beta-carotene and potassium, many of which directly support the immune system. Season veggie-rich stir-fries with ginger or add it to green tea to take advantage of the immune-boosting benefits.

“Let food be thy medicine and medicine be thy food,” wrote Hippocrates. Don’t wait for the next germ to strike. Following a healthy nutrition plan now, complete with immune-boosting foods like these, can help your body fight off any invading organisms faster and more effectively in the future.

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Juicing Recipes for Health: Top 10 Healthy Juice Recipes

I remember the first time I saw someone carrying around a Mason Jar around filled with a thick green looking substance.  Inside was a kale smoothie based off of a juicing recipe that was packed: fiber, vitamins, and all the different types of green fruits and vegetables imaginable. It was in a word, incredible.
There is no doubt that juicing has taken the health world by storm, and you can hardly go a day without seeing someone gulping down a glass full of liquid produce.  If you are looking to quench your thirst through juicing, let’s take a look at the top 10 juicing recipes for health that you can make yourself.

Classic Green Juice

This is a classic green juice recipe.  For some added zing, squeeze in a few drops of lemon, and feel free to omit the ginger if you would rather your juice not be spicy.

You will need:

• 1 green apple
• 1 inch knob ginger
• 5 large stalks celery
• 1 cucumber
• 1 large handful parsley
• 5 stalks kale

Pink Lady Juice

If you enjoy juices that are on the fruitier side, this recipe will work great for you.
You will need:

• 1 pear
• 1 beet
• 1 to 2 inches of ginger
• 1 ½ cups of pineapple cut up into chunks

Veggie Ginger Juice

For some spice action, this is a standard juice that mixes together different vegetables.  This recipe is a great juice for the cold months to warm up your body.
You will need:

• 3 large carrots
• 1 beet
• 1 green apple
• 4 large stalks of celery
• 1 large handful of spinach, parsley, or other dark green vegetable
• 1 small cucumber
• 1 inch of knob ginger

Total Health Booster

This juice will give you a gulp of vitamins (A, B, C, E) to fuels your entire body.  It is great for promoting strong bones and younger-looking skin.
You will need:

• 1 medium apple that is cored and cubed
• 2 medium soft pears (such as Bartlett) that is cored and cubed
• 1/2 cup of fresh cherries with pits removed (or frozen and thawed)

Steps:

1. In your blender, combine the apple, pears, and cherries and blend until smooth.
2. Strain the juice and thin with water, if desired.
3. Before you serve, garnish your Health Booster with fresh cherries.

Antioxidant Supreme

By now, most of us are aware of the power of antioxidants.  This juicing recipe is packed with berries that are bursting with potent anti-aging benefits.
You will need:

• 1 cup of fresh blueberries (or frozen)
• 1 cup of fresh strawberries, halved (or frozen)
• 2 cups of peeled and coarsely chopped mango
• 1/4 cup of water

Steps:

1. In a blender, combine all your fruit: blueberries, strawberries, and mango.
2. Add water and blend until smooth.
3. Strain juice and thin with water, if desired.
4. Garnish juice with sliced mango, blueberries, and strawberries before serving.

Energy Upper

Fruit is natural, and the sugars from natural fruit will give you an instant boost.  And with this juice, the electrolyte-loaded coconut water will help to keep you hydrated throughout the day.
You will need:

• 1 can of lychee in syrup, drained and rinsed
• 1 cup of frozen and thawed sliced peaches
• 3/4 cups of coconut water (you may choose to use regular water if you do not have coconut water on hand)

Steps:

1. In a blender, combine your lychees, peaches, and coconut water.
2. Blend well and until smooth.
3. Strain the juice and thin with water, if desired.
4. Serve and enjoy.

Immunity Booster

If you are feeling a bit under the weather, this juicing recipe is a vitamin bomb that packs more vitamins than any pill, and will definitely help ward off seasonal colds or allergies.
You will need:

• 1 grapefruit that is peeled and cut into chunks
• 2 medium oranges to be peeled and cut into chunks
• 3 kiwis peeled and cut into chunks

Steps:

1. Combine your grapefruit, oranges, and kiwis into a blender.
2. Blend until smooth.
3. Strain juice and thin with water, if desired.
4. Serve and enjoy.

Post-Workout Refuel

If you workout, you are definitely doing what you need to in order to keep your body healthy and strong.  This juicing recipe incorporates protein-packed almonds that will help to build and repair your muscles.  Also, the potassium in the nuts and sweet potato will help to balance your electrolytes and fluids.
You will need:

• 2 medium oranges peeled and cut into chunks
• 1/4 cup of whole and raw almonds
• 1 small sweet potato that has been scrubbed and coarsely chopped
• 1 medium apple to be cored and cubed
• 1/2 cup of water

Steps:

1. In a blender, combine your oranges, almonds, sweet potato, apple, and water.
2. Blend until smooth.
3. Strain juice and add water, if desired.
4. Serve and enjoy.

Detox Juice

For a full-body detox, this juicing recipe is one that is high in fiber with veggies and fruit that will help to keep things moving through your digestive tract.  It is also packed with ginger to naturally calm and soothe your stomach.
You will need:

1. 2 tablespoons of peeled and chopped fresh ginger
2. 1 medium beet that has been scrubbed and coarsely chopped
3. 4 medium carrots that are scrubbed and sliced
4. 1 medium apple to be cored and cubed
5. 1 cup of water

Steps:

• In a blender, combine your ginger, beet, carrots, apple, and water.
• Blend until smooth.
• Strain juice and add water, if desired.
• Serve and enjoy.

Summertime Mojito

This summertime juice is a virgin mojito that is fresh, simple, and delicious.
You will need:

• 1 cucumber
• 1 large pear
• 1 large handful of mint
• ½ of a lime

Drink Healthfully

Juicing is a great way to (literally) squeeze fruits and vegetables into your diet.  Especially if you typically do not eat a lot of fruits and vegetables, juicing gives you the opportunity to fuel and replenish your body with natural sugars and vitamins.

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