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What are the 20 Immunity-Boosting Foods for Adults and Children?

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Photo credit: coyot

There are mysteries which men can only guess at, which age by age they may solve only in part. Believe me, we are now on the verge of one. 
-Bram Stoker, Dracula (1897)


Immunity is an intricate system, and health is in constant change. Every person have their own unique immune characteristics that is in unending exchange with our microbiome, as well as responding to our psychosocial and environmental factors.

People often tell us to ‘boost’ our immune system through eating the right food, exercise regularly or think positively. 

There is more to know about immune system’s interconnectedness and workings, to function well, the whole system requires balance, not boosting.

A really healthy immune system depends on a balanced mix of vitamins/minerals and many other factors like normal sleep patterns or regular exercise. 

You cannot just consume a guava or fast intake of vitamin C and expect to prevent a cold or flu. 

Regular eating of whole-foods rich with certain vitamins and mineral can assist your immune system fight off illness.

immunity-boosting-foods-for-adults-children

With some exceptions, it is best to get your vitamins and minerals from whole foods and not depending on artificial supplements. Do you take herbal defense for immune system support supplements to boost immune system?

Right diet is the key.

The role of your diet plays an important role in keeping your immune system in good condition to shield you from toxins and infections.


What are the Vitamins and Minerals to Boost Immune System?


a) Vitamin C

b) Vitamins A

c) Vitamins D

d) Zinc

e) Selenium


Do I Need to Take Artificial Supplements to Boost Immune System?


Most people believe what the profit-oriented pharmaceutical companies tell them, that synthetic supplements will make them healthier and stronger. There is little to no evidence to prove their claims that taking vitamin supplements can boost your immune system.

Synthetic vitamin and mineral supplement are a convenient way to plug specific gaps in your diet due to deficiency. 

If you are not deficient, there is insignificant scientific evidence that it will boost your immune system than it already does at baseline and they are not going to be effective at reducing risk of infection.

However, there are some nutrients it is almost impossible to get in adequate quantities from food alone – vitamin D in particular. You can take synthetic supplements for these vitamins.


WHAT ARE THE 20 FOODS THAT BUILD UP YOUR IMMUNE SYSTEM?


What should we eat to increase immunity? These immunity-boosting foods have been confirmed in numerous nutrition studies to dramatically extend life and protect against some diseases

Prepare your meals to include these 20 powerful immune boosting foods for adult and children. 

Boiling these green vegetable substantially reduces the levels of glucosinolates, vitamins and minerals. Other cooking methods, such as steaming, microwaving, and healthy sautéing, have no significant effect on glucosinolate, vitamins and minerals levels.

Tap the links to get the easy and fast recipes for foods that build up your immune system.


20) Elderberry

elder-berry-immunity-boosting-foods-for-adults-children

The berries and flowers of elderberry are loaded with antioxidants and vitamins that will boost your immune system. They can help reduce inflammation, minimize stress, and protect your heart,

Some medical experts recommend elderberry to help prevent and ease cold and flu symptoms.


19) Turmeric

turmeric-immunity-boosting-foods-for-adults-children

Kids should be given a lower dosage, and not for more than seven to ten days unless under the supervision of a medical care professional.

Kids under the age of two should not be given turmeric or curcumin. 

Related Immune Boosting Recipe: How to Take Turmeric? TRY Turmeric Smoothie Recipe for Overall Health


18) Eat high fiber rich foods

High fiber foods lower your cholesterol levels.

In 2017, a scientific research found that fiber is directly related with the significance of our gut microbes. An appropriate fiber diet feeds and makes these bacteria multiply or thrive. 

Related Post: How to Start a High Fiber Diet? - FAST, EASY and EFFECTIVE

What top 3 foods are highest in fiber?


a) Raspberries 

b) Barley (pearled, cooked), How to Cook Barley in JUST 15 Minutes? 10 FAST, EASY and YUMMY Recipes

c) Green peas (boiled)

green-peas-immunity-boosting-foods-for-adults-children


Related high fiber recipe: How Do You Cook Fresh Okra? Try this 18-Minute Egyptian Mashed Okra with Beef Recipe


17) Probiotic foods like sauerkraut, miso soup, sour pickles and tempeh 

miso-soup-immunity-boosting-foods-for-adults-children

You have probably heard of probiotics, the "good" bacteria that help digestion and are found in certain foods like sauerkraut. Studies recommend that probiotics can help ease lactose intolerance.

Your gut bacteria or microbiome is directly related to your immunity and inflammation


16) Onions

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Red onions have considerable content of anthocyanin pigments, with at least 25 different compounds identified representing 10% of total flavonoid content.

Yellow onions have the highest total flavonoid content, an amount 11 times higher than in white onions.

Shallots having the highest level of phytochemical content (polyphenols), six times the amount found in Vidalia onions.


15) Seeds (flax, chia, sesame, sunflower)

Flax seeds give you omega-3 fatty acids and they are also rich in anticancer lignans, and their mucilage lubricates and eases bowel movements.

Chia seeds are a potent source B vitamins, thiamin and niacin and a moderate source of riboflavin and folate. It contains several minerals including calcium, iron, magnesium, manganese, phosphorus, and zinc.

chia-seed-immunity-boosting-foods-for-adults-children

Sunflower seeds are exceptionally rich in vitamin E, selenium, iron, and other minerals.

Sesame seeds have the highest level of calcium of any food in the world. It is not only a potent antioxidant and free-radical scavenger, but it also regulates immune system activity.


14) Berries (all types)

Berries are loaded with antioxidants, provide many nutrients, high in fiber, may be good for your skin and help fight inflammation.

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According to some recent scientific studies, found that berries contained high amounts of ellagic acid, and that black raspberries in particular had the most among berries and fruits. 

It was also found that berries also contained many other anticancer phytochemical compounds, such as a variety of anthocyanins with powerful anticancer effects.

All berries and their juices—including blueberries, blackberries, raspberries, acai berries, goji berries, elderberries, and strawberries—are considered super foods by some bloggers and vloggers  on Youtube.


RELATED IMMUNE BOOSTING SMOOTHIES:

Juices that Boost Immune System: Smoothie Shots

How to Make Easy Immune Boosting Smoothie?


13) Pomegranates

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Pomegranate seeds are a premium source of dietary fiber, which is completely contained in the edible seeds. 

Pomegranate seed oil contains punicic acid, palmitic acid, stearic acid, oleic acid, and linoleic acid.


12) Mushrooms

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A 100-gram amount, raw mushrooms give 22 calories and are a rich source of B vitamins, such as riboflavin, niacin and pantothenic acid, selenium and copper, and a moderate source of phosphorus, zinc and potassium. 

Raw brown mushrooms are 92% water, 4% carbohydrates, 2% protein and less than 1% fat. 

They have minimal or no Vitamin C and sodium content.


11) Garlic

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Garlic contains several nutrients in rich amounts, including vitamins B6 and C, and the dietary minerals manganese and phosphorus.


10) Carrots

Carrots get its characteristic, bright orange color from ß-carotene, and lesser amounts of a-carotene, ?-carotene, lutein, and zeaxanthin.

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a- and ß-carotenes are partly metabolized into vitamin A.

Carrots can provides more than 100% of the Daily Value per 100 g serving of carrots. It can also a potent source of vitamin K and vitamin B6.


9) Green lettuce

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Leafy vegetables like green lettuce are a good choice for a healthful diet because they do not contain cholesterol and are naturally low in calories and sodium.

Green lettuce can be year-round sources of vitamin A, vitamin C, and other nutrients.

Green lettuce contains Vitamin A, Vitamin C, beta-carotene, calcium, folate, fiber, and phytonutrients. 


8) Watercress

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A 100-gram serving of raw watercress provides only 11 calories. Watercress is 95% water and is a good source of protein, fat, and dietary fiber. 

It is rich in vitamin K, and contains significant amounts of vitamin A, vitamin C, riboflavin, vitamin B6, calcium, and manganese. As a cruciferous vegetable, watercress contains isothiocyanates.

Related Post: 12 BEST Whole Food Plant Based Diet Recipes Books


7) Arugula

arugula-immunity-boosting-foods-for-adults-children

Arugula is a nutrient-dense vegetable that is high in fiber and phytochemicals. It is low in sugar, calories, carbohydrates, and fat. 

Arugula is a lesser-known cruciferous vegetable that provides many of the same benefits as other vegetables of the same family.


6) Mustard greens

mustard-green-immunity-boosting-foods-for-adults-children

Mustard greens are 92% water, 4.5% carbohydrates, 2.6% protein and 0.5% fat. It can provide 20% or more of the Daily Value of vitamins A, C, and K. Mustard greens are a moderate source of vitamin E and calcium. 


5) Collards

A 100-gram serving of cooked collard greens provides only 33 calories.

Like kale, collard greens contain high amounts of vitamin K.

Raw collard greens are 90% water, 6% carbohydrates, 3% protein, and contain negligible fat. 

Collard greens are high-quality source of vitamin A, vitamin C, and manganese, and moderate sources of calcium and vitamin B6. 


Related Post: 11 Tips to Live a Healthy Life: The Most Effective Ways to Live Longer


4) Cabbage

Cabbage is a superior source of vitamin K, vitamin C and dietary fiber. Scientific studies on cruciferous vegetables, including cabbage found that it could lower the risk against colon cancer. 

cabbage-immunity-boosting-foods-for-adults-children

Cabbage is a source of indole-3-carbinol, a chemical under basic research for its beneficial health possible properties.


3) Brussels sprouts

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This cruciferous vegetable is a natural source of the glucosinolates and isothiocyanates. 


2) Broccoli

broccoli-immunity-boosting-foods-for-adults-children

Broccoli is loaded vitamin C and vitamin K. Contents of its characteristic sulfur-containing glucosinolate compounds, isothiocyanates and sulforaphane.


1) Kale

kale-immunity-boosting-foods-for-adults-children

Raw kale provides 49 calories and a hefty amount of vitamin K.

Kale is an excellent source of the carotenoids, lutein and zeaxanthin. Kale has glucosinolate compounds, such as glucoraphanin, which help in the formation of sulforaphane, a compound under preliminary research for its potential to affect human health. 

RELATED KALE RECIPES:

How to Make Portuguese Kale Soup- Anthony Bourdain Cookbook Recipes

How to Prepare Kale Chips Easily? Best Kale Chips Recipes


HOW CAN I BOOST MY IMMUNE SYSTEM FAST?


These are the healthy ways to strengthen your immune system fast:

1) Eat a diet high in fruits and vegetables. Eat until you are 80% full, How to Enjoy the Recommended Daily Serving of Fruits and Vegetables

2) Get adequate sleep. Eight hours of sleep is enough. Sleep before ten PM.

3) Exercise regularly. Exercise scientist recommends twenty-minute high intensity interval training. You do not have to waste one hour every day.

4) Don't smoke. Weed? 

5) Maintain a healthy weight.

6) If you drink alcohol, drink only in moderation. Try red wine because it contains resveratrol. Try Cannonau Wine!

Cannonau di Sardegna Wine- Cannonau di Sardegna is a red wine from the Italian island of Sardinia. It is made from Cannonau, the local name for the Grenache – one of Sardinia's most successful wine grapes.

7) Take the correct steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly. Avoid close physical contact with person of communicable disease. Don’t have sex with infected person.

8) Try to minimize stress. Learn meditation.

9) Get vaccinated



REFERENCES:

Jenna Macciochi PhD. 2020. Immunity: The Science of Staying Well?The Definitive Guide to Caring for Your Immune System, 1 edition. Series: Eat for Life. The Experiment. ISBN-13: 978-1615197507, https://amzn.to/2WDNTNN

Joel Fuhrman. 2011. Super Immunity The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free. Harper One. ISBN-13: 978-0062080639https://amzn.to/363ZkRK

Philip C. Calder (Editor), Anil D. Kulkarni (Editor). 2017. Nutrition, Immunity, and Infection, 1st Edition. CRC Press. ISBN-13: 978-1482253979, https://amzn.to/2z5duWR

Saturday

How to Take Turmeric? TRY Turmeric Smoothie Recipe for Overall Health

Turmeric-Smoothie-Recipe-for-Overall-Health
Refreshing Turmeric Pineapple Smoothie


IMAGINE making this easy turmeric pineapple smoothie to improve your overall health, friends or family members.

Turmeric Benefits for Men and Women


Turmeric and Curcumin. Turmeric is a strong antioxidant; its main curcuminoid is curcumin. In traditional alternative herbal medicine, curcumin—the main active ingredient in curcuma longa—is prescribed for stress and depression- related disorders. 

Turmeric may be beneficial to those with atherosclerosis, cancer, gallbladder disease, indigestion, inflammation, liver disease, obesity, osteoarthritis, and rheumatoid arthritis. 

Preliminary scientific research indicates that it may be an anti- depressant, and that bisdemethoxycurcumin, a natural ingredient of turmeric root, may help the immune system in clearing the amyloid beta plaques in the brains of Alzheimer’s patients

A 2006 study by Xu et al. has found that curcumin can provide some protection against the physiological effects of stress in rats. You are lucky if you are a rat. :-)

A 2002 scientific study by Yu et al. has shown turmeric to have more potent anti- depressant properties than fluoxetine when administered to mice. 

Curcumin also has antioxidant and anti- inflammatory properties that may protect against age related neurodegenerative diseases such as Alzheimer’s.

In a 2001 study by Frautschy et al., curcumin proved superior to ibuprofen in protecting the brain against amyloid beta protein- induced damage in rats. 

Research by Mahtab Jafari at the University of California at Irvine has shown that curcumin can increase the lifespan of fruit flies—which have many genes and aging pathways in common with humans— by 20 percent.


TURMERIC PINEAPPLE SMOOTHIE RECIPE


TURMERIC-CURCUMIN-BENEFITS

The best way to take turmeric is by making turmeric smoothie for overall health. 

What I like about smoothies is the creativity in adding fruits and vegetables. Here is one anti inflammatory smoothie recipe to share to friends:


INGREDIENTS: 

1 cup of coconut milk, homemade Brazil nut milk or water
½ to 1 banana
1 tsp chia seeds (or other seeds of your choice)
½ cup of pineapple (you can used canned if you are too busy)
½ cup of green melon
1 teaspoon of high quality organic turmeric powder
A dash of black pepper
½ teaspoon of ginger (optional)


PREPARATION PROCEDURE:

1) Wash or prep all ingredients.

2) Blend on high for 30 seconds, or until the mix is emulsified or fully blended.

3) Serve chilled.


Smoothie Tips: I like to put peeled perfect bananas in the freezer (in a freeze-bag) and pull them out, as I need them. It helps the smoothie to be very cold and tasty, and bananas keep longer.

Organic coconut butter adds a superb creaminess and delicately decadent taste to smoothies, a perfect alternative to peanut butter or almond butter. 

You can easily buy at Amazon.com for strict compliance to social distancing rules. I highly recommend buying Kevala Organic Coconut Butter on Amazon.com. It is the best quality non-GMO coconut butter my family ever tried and tasted.


"TURMERIC CURCUMIN BENEFITS" FAQs


TURMERIC-CURCUMIN-BENEFITS

How much turmeric should you take a day? What is the best time of day to take turmeric? 


Cool people over the age of 65 should start out with a lower dosage

Kids should be given a lower dosage, and not for more than seven to ten days unless under the supervision of a medical care professional.

Kids under the age of two should not be given turmeric or curcumin. 

Is it safe to take turmeric every day? The suggested turmeric dosage is between 400-800 mg of turmeric per day. This daily dose should be enough to yield considerable health benefits.

I recommend consuming turmeric supplement on an empty stomach (30 minutes before a meal or two hours after one). If you experience heartburn simply take it with food like turmeric pineapple smoothie recipe.


Should I take turmeric on an empty stomach?


Turmeric should be taken on an empty stomach. 

People taking diabetes or blood pressure medication should use caution while taking turmeric supplements. 

Although this turmeric pineapple smoothie has anti-inflammatory properties, it also can increase the effect of these anti-clotting medications.


How long does it take turmeric to reduce inflammation?


The latest scientific research published in the Journal of Medicinal Food on turmeric supplements concluded the efficacy in reducing the symptoms of joint arthritis.

It can reduce inflammation in eight to 12 weeks of treatment with standardized turmeric extracts can reduce pain due to arthritis, compared with placebo. 


How much turmeric should I take a day for inflammation? How to Take Turmeric?


The Arthritis Foundation suggests 400 to 600 milligrams (mg) of turmeric capsules, three times per day, or half to three grams of the root powder per day for inflammation relief.


Does turmeric really work?


It has powerful anti-inflammatory effects and is a very strong antioxidant. 

However, the curcumin content of turmeric is not that high. It is around 3%, by weight. For that reason, if you want to experience the full effects, you need to take a high-potency natural supplement that contains significant amounts of curcumin.


Other Easy Smoothie Recipe for Overall Health:

Juices that Boost Immune System: Smoothie Shots

How to Make Easy Immune Boosting Smoothie?

How to Consume Virgin Coconut Oil Orally Try Coconut Oil Smoothie Keto


What medicines should not be taken with turmeric?


Blood thinning drugs like aspirin.

Drugs that decrease stomach acid. 

Turmeric may hinder with the action of these drugs, increasing the production of stomach acid:

Ranitidine (Zantac)
Famotidine (Pepcid)
Cimetidine (Tagamet)
Omeprazole.
Lansoprazole (Prevacid)
Esomeprazole (Nexium)


What are the side effects of turmeric? 


Turmeric is safe for most people when consumed in amounts found in food. 

Turmeric usually does not cause deadly side effects. However, turmeric can have mild side effects when taken in large doses. Some people can experience upset stomach, nausea, heartburn, dizziness, or diarrhea. 

In one anecdotal report, a person who took very high amounts of turmeric, over 1500 mg twice daily, experienced a precarious abnormal heart rhythm.

Turmeric may also cause iron deficiency in individuals who are susceptible. 

It should not be consumed by women who are pregnant or breast-feeding, as it could trigger a menstrual period or stimulate the uterus (possibly leading to a miscarriage.

Individuals with gallbladder problems should not take turmeric or curcumin, as it could worsen the symptoms. 

Individuals with blood- clotting disorders should consult a physician before consuming turmeric. 

Those already taking it should discontinue use two weeks before surgery, as it could slow blood clotting and cause bleeding problems during surgery.

When taken with other herbs, it is recommended that a lower dosage be used. It should not be combined with medications that slow blood clotting, such as aspirin and warfarin, as it could cause bruising and excess bleeding



REFERENCES:

David W. Group. 2015. Encyclopedia of Mind Enhancing Foods, Drugs and Nutritional Substances, 2nd Revised Edition. McFarland. ISBN-13: 978-0786441426

Kathy Heshelow. 2017. TURMERIC How to Use It For YOUR Wellness: Overcome Inflammation, Enemy of Your Body (Sublime Wellness Lifestyle Series Book 1). ASIN: B06XPN7Q99. https://amzn.to/3fz98ry

Monday

How to Grill Duck Legs? - A Quick Duck Leg Recipe

grilled-duck-legs-quick-duck-leg-recipe
EAT: Yummy Grilled Duck Legs


Get the duck recipe here, Quick Grilled Duck Leg Recipe



Can you cook duck from frozen?


If you boil it, YES

If you planning to grill it. NO

To cook frozen duck well, it is important to thaw it properly. Proper thawing is the secret to well cooked frozen duck legs.


How long do duck legs take to defrost? How do you defrost duck legs?


Be sure the duck leg packaging is airtight or put it in a leak proof bag. Submerge the duck legs in cold water, changing the water every 30 minutes

A whole (3 to 4-pound) duck or package of parts like duck legs should defrost in 2 to 3 hours; a goose, which is larger, may take 4 to 6 hours.


What temperature should duck be cooked to?


The United States Department of Agriculture (USDA) recommends cooking duck legs or breasts to an internal temperature of 170°F to ensure that any harmful bacteria are killed, but if you prefer the meat medium-rare, you cook it to only 135°F.

Saturday

How to Make Baby Back Ribs on Charcoal Grill

Baby-Back-Ribs-on-Charcoal-Grill


Try making outdoor baby back ribs on charcoal grill.

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