Photo by Brenda Godinez on Unsplash / Unsplash
Many people are incredibly prone to recurrent respiratory ailments, such that they constantly suffer from colds and other viruses. Although with the arrival of autumn and winter the flu season is inaugurated, with the ravages caused by the Covid pandemic, every day more people are interested in boost the immune system. Fortunately, there are many everyday tools that are of great help, among the main ones is physical activity, ensuring a good rest and the consumption of certain supplements. However, the main measure without a doubt is follow a healthy and balanced diet through the consumption of nutrient-dense foods. One of the main aspects is to increase the consumption of fruits and vegetables, recently the benefits of drinking colorful shakes full of antioxidants have been proven as a powerful ally to guarantee a solid immune response.
Medicine and nutrition experts agree that drinking whole fruit smoothies is one of the best alternatives to boost the immune system and prevent diseases. Taking into account that about 70% of the immune system is found in our intestines, the best way to boost the immune response is by focusing on what we eat and drink. Therefore, by eating more fruits, vegetables, and whole grains, we are providing more food that nourishes the good gut bacteria. In addition to providing quality fuel for the immune system, by including vegetables such as kale, spinach, broccoli, berries, apples, and citrus in smoothies, we are able to increase the production of antibodies and thus better combat foreign invaders.
In addition, by ensuring the correct combination of ingredients in the shakes we will be obtaining many other health benefits. Just to mention a few: they are a powerful ally to improve digestion and intestinal health, they are hydrating, are associated with cleansing benefits and promote healthy weight loss. They increase energy levels and improve concentration.
What Fruits Can Improve Immune Health?
Of course, with such benefits, the million dollar question is What are the best ingredients to boost immune health? According to a study published in Nutrition Reviews, the consumption of berries has a beneficial effect on the immune system in terms of gastrointestinal and immune health problems. There is another very interesting reference to a study published in the Journal of Nutrition and Metabolism, which found in a group of 98 school-age children, those who ate 140 or 280 grams of pineapple over a nine-week period had lower rates of bacteria and viral infections than members who did not consume pineapple.
The same goes for practically any fruit rich in vitamin C, They are a fundamental ally in any balanced juice and above all focused on improving the health of the immune system. Best of all, vitamin C, which is one of the most powerful antioxidants, is found in a myriad of delicious fruit and vegetable options. Therefore, bet on integrating papaya, guavas, oranges, lemons, grapefruits, kiwis, lychees, spinach, kale, strawberries, broccoli and herbs such as parsley, They will enhance the nutritional benefits of any shake and will make us stronger against any disease or infection.
According to experts, it is important to ensure the correct proportion of ingredients in order to avoid causing spikes in blood glucose. That is why the recommendation is to integrate the 80% vegetables and 20% fruits. It’s also a good way to make sure you’re getting as much fiber as possible and avoiding the risk of gaining weight.
There are other wonderful allies to add in smoothies, one of the favorites is yogurt. Not only does it provide a delicious creamy texture, it is the ideal complement for increase the consumption of probiotics that improve intestinal health and strengthen the microbiome. A study published in Nutrients found that people who consumed probiotic bacteria-enriched yogurt had improved immune function, including increased efficacy of natural killer cells.
So now you know, an easy and sustainable action to strengthen your defenses in the cold season is to start the day with a rich refreshing shake packed with nutrients. Not only will you be improving intestinal health and with it the immune system, you will feel vital, in a good mood, light and full of energy.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.