Immune Boosting Foods and Nutrition

Colds, viruses, sore throats become more prevalent during the winter months. These can be avoided through simple prevention with the aid of proper nutrition.

Immune boosting nutrition includes all those foods that ensure proper functioning of the body’s immune system. Regarding seasonal viral foods which enhance the immune system, here are a few options:

Foods rich in amino acid arginine and omega-3 fatty acids: The arginine contained in nuts and meat, while the omega-3 fish-especially fatty-like herring, mackerel, sardines and tuna. The consumption of tuna needs to be done with some moderation, though, because the mercury it contains can cause problems, especially in pregnant women and young children.

Crucial for the proper functioning of the immune system is also zinc, which is a key component of many enzymes. Zinc can be found in meats, and other milk derivatives. Also rich in zinc are fish, octopus and shellfish.

Extremely valuable for the immune system is also glutamine. Look for it mostly in milk and cheese, regardless of type. However, it should be noted that glutamine is a component of gluten, which many people (mostly children) may not tolerate it. So use caution and look for it on dairy product labels before using such products, if you have gluten tolerance issues.

Another important group of immune boosting nutrients is antioxidants. Resveratrol is an excellent antioxidant. This herb-derived molecule can be found in the skin of grapes, in pine cones, in berries, in nuts and of course in red wines. Resveratrol has been found by studies to have valuable anti-inflammatory and anticancer properties, as well as cardiovascular disease-protective properties.

Antioxidant and antimicrobial properties can also be attributed to garlic, which is probably one of the most effective immune booster, despite its bad odor. Of course there are several ways to minimize the odor by using dried garlic (instead of raw/fresh one) for example, though dried garlic is not as effective as raw/fresh garlic. A little parsley after garlic consumption may also help mask the odor.

The king and most famous of immune boosters against virus infections is none other than vitamin C. This super immune booster can be found in oranges, lemons, and mandarins. Kiwi fruit, green leafy vegetables and parsley are also very rich in vitamin C.

Finally, our immune boosting nutritional arsenal would not be complete without honey. Honey contains natural antiseptics which help control the growth of bacteria that can cause primary and secondary infections. There are no better or worse honey types/kinds in terms of boosting immunity. You should choose one that suits your own taste and you should incorporate it at the very least in you breakfast and lunch.

Understanding Food Nutrition Labels And Nutritional Benefits Packaging Claims

For the best nutritional health and benefits from the foods that you eat, it is important to become educated about their nutrients and properties. This is necessary for you to understand how to create the best anti-inflammatory and properly balanced diet – and to be able to understand and evaluate nutrition labels and any health claims made on the packaging of the foods.

So, we have 2 issues to consider:

(1) misconceptions about the way different foods you eat might affect you nutritionally

(2) possibly misleading nutritional value from things not picked up on the nutrition label, or from the way a company might market its products

Eating Fat Does Not Make You Fat

One of the biggest misconceptions about food and nutritional health is with regards to fats – and that all fats are bad, or you need to stop eating fats because they will make you fat This is just not the case any more than categorically saying that protein or carbohydrates make you fat – you become overweight from any food if you are eating too many more calories than you are using, and you become fat from the way your body and cells store the foods that you eat.

Fats are both necessary for metabolism and other functions, and can be very beneficial as natural anti-inflammatories. The problem comes from the kind of fats you eat; there are good fats and bad fats. The fats in your diet that are most often discussed are the omega-3 and omega-6 essential fatty acids.

If you are typical of most Westerners, you are eating 15 to as much as 30 times more omega-6 than omega-3 in your diet. This is something that is very nutritionally unhealthy, because the imbalance is highly inflammatory – and yes, eating too much of these fats are going to lead to being overweight and increased fat content.

And do note that eating fats does not cause increased amounts of insulin, which is a primary cause for fat storage – making eating the same amount of sugars like high-fructose corn syrup which does cause more insulin to be produced, a far big problem for fat cells to be stored.

Misleading Nutritional Claims On Labels And Food Packages

There are many situations where a food nutrition label is misleading, and the same goes with different nutritional claims that may be used [intentionally] when marketing and promoting a product – below are a few examples of this:

(1) Products labeled as being sugar-free and having no calories, but it contains carbohydrates. This is something that I saw when looking at a no calorie sports drink. I wouldn’t drink it anyway because it was sweetened with Splenda, which is also when I saw that it had 4 grams of carbohydrate per serving.

It may not have calories from sugar, but carbohydrates have 4 calories per gram, or 16 calories per serving. Not that big of a deal, until you drink 4 bottles because you like the taste better than water, which is 8 servings – and now you have 128 of extra ’empty’ calories that you weren’t aware of.

(2) Product claims that it is ‘extra’ nutritionally healthy because it has omega-3 added. This seems to be the claim de jour these days, and seems to have become even more prevalent than probiotics being added to everything.

If you have been working to balance your omega-6:omega-3 intake and adopting a nutritionally health anti-inflammatory diet, you know that there are different types of omega-3 fats. And you know that the primary nutritional health benefits come from omega-3 DHA EPA, because these are such strong natural anti-inflammatories – and that the best source for this is the oil from cold water fish or green lipped mussels.

However, the omega-3 being added is typically omega-3 ALA from a plant source, and this has virtually no anti-inflammatory properties. And the product could be a breakfast cereal that is using this ‘omega-3 added for extra nutrition’ marketing claim to get you buy it for your kids – saying nothing that one of the highest quantity ingredients is high fructose corn syrup that you definitely don’t want your kids eating.

Not only is this a product that isn’t additionally healthy because it omega-3 has been added, it is very unhealthy because this is the worst sugar for fat storage, and a primary cause for child obesity.

(3) Product claims that it is ‘extra’ nutritionally healthy because it has probiotics added. I mentioned this one above, and a great example of this misleading claim is Dannon paying a large false advertising lawsuit settlement fee, because they claimed that the probiotics added to their Activia and DanActive yogurt made it far better for digestive health than ‘regular’ yogurt.

Probiotics added to yogurt and nutritional health benefits are always an issue, because there are no requirements or standards for what has to be added to call it a probiotic food. An additional problem comes from the probiotics being added to a pasteurized food, because for the probiotics to be beneficial they must be live cultures, and the heat used in pasteurization is going to kill most [all] of them.

And since this is another product that may be using this nutritional claim to market to your children, the yogurt also has more sugar added to it to make it taste better – and as discussed previously, the sugar is going to offset any of the health benefits with an unhealthy problem.

There are many other examples of these kinds of problems. And the best way to avoid then is through learning more about nutritional health benefits in foods, so you will not be making dietary decisions based on misconceptions – and especially so you will be able to understand the foods nutrition labels better, and also see through the different marketing claims that just aren’t going to provide their supposed health benefits.

Super Foods and Supplements to Fight Aging and Disease

Is a balanced diet enough?

Most of us grew up being told that if we ate a variety of foods from different food groups and exercised three times a week, we would be healthy. Eat more fiber, have several serves of fruit and vegetables, consume less fat and refined sugars, drink eight glasses of water a day.

All that is good advice. But it is only the minimum.

There is a difference between what our bodies need for optimum health, and what they need to avoid shutting down.

What health authorities and manufacturers of processed foods and nutritional supplements highlight as the Recommended Daily Allowance (RDA) is the bare minimum our bodies require for good health.

If we are honest, many of us don’t even get anywhere near achieving the required RDA in our intake of vitamins, minerals, nutrients, good bacteria and all the essential nutrients that keep our organs in good working order.

Not only that, beyond going to the local chemist and choosing something off the shelf, not many people actually know how to choose the right supplement to top up their body’s supplement stores.

The average Aussie diet favors doughnuts, pizzas, burgers, barbecued-till-charred sausages, meat pies, soft drinks, coffee, tea and lots of sweets (no meal is complete without muffins, cakes, slices, pudding, Pavlova – you get the idea).

Here’s the scary truth: not only are we missing out on good wholesome foods, we are making our organs work extra hard when we pile on the fats, sugar, salt and artificial preservatives and food agents that go into making the processed convenience foods we can’t do without.

No wonder more of us are getting sick with modern diseases like cancer, stroke and heart disease.

We are eating, drinking and breathing poisons

Not only are we eating too much of the wrong foods and not enough of the right foods, the source of our food and drink is also questionable.

Soil depletion

The soil that supported our grandparents’ home grown tomatoes and cabbages has become depleted of its mineral content. This in turn causes serious mineral deficiencies and increasing incidence of disease in humans.

Pesticides and fertilizers

Farmers rely on artificial pesticides and fertilizers that contain toxic amounts of chemicals – with the knowledge and support of health agencies and corporations with vested interests – to keep pests off those lovely juicy tomatoes and apples that we pick up at the supermarket.

As long ago as 1963, Dr Jerome Weisner, Science Councillor to John F. Kennedy, made this statement that is still true today: “The use of pesticides is more dangerous than atomic fallout.”

Not even the most powerful family of our time is safe from the danger posed by toxic chemicals.

Less than two months after First Lady Michelle Obama planted an organic vegetable garden on the South Lawn of the White House, the National Park Service disclosed that the South Lawn soil was heavily contaminated by lead. Apparently, the soil had for years been fertilized by a brand of compost made from sewage sludge.

One nutritional supplements expert reckons that there are more than a hundred chemicals to be found on an apple alone. So much for “An apple a day keeps the doctor away”!

Toxic waste in water supplies

Our water supplies are no longer guaranteed safe because of irresponsible companies that dump their manufacturing waste into rivers and seas, leaking landfills, nuclear waste seeping from mountain burial sites, and household waste that gets flushed down the sewage system and ends up in our waterways. Toxic waste leaks into the sea, where it destroys marine life, pollutes beaches, and poisons the fish (which get caught and served up in that delightful seafood dinner you had last night).

Air pollution

While governments debate how much of climate change is caused by human activity, we continue to inhale toxic fumes from cars, factories, refineries and industrial farms, and wonder where the headaches, respiratory problems, tumors and developmental delays in children have sprung from.

Taking back our health

Should we be discouraged and defeated by how huge the problem seems and how little our efforts seem to count?

I think not.

There are simple things you and I can start doing to regain responsibility for our health and the health of those we love.

Here are a few.

Five ways to boost your immune system and prevent disease

  1. Choose organic for things you put into your mouth and on your skin. Look for the certified organic label when you buy fruits and vegetables, meat, groceries, skin care products, household cleaners and nutritional supplements.
  2. Read ingredient labels when you go shopping. Understand what goes into the product you are buying, and what SLS, parabens and PEG compounds can do to your health. Do this for yourself and teach your children to make healthy, natural choices too.
  3. Stay informed about current health issues. There is so much information, misinformation and missing information out there. It’s our responsibility to try to figure out where the truth lies, because no one else is going to do that for us.
  4. Add some superfoods to your daily diet. For maximum vitality and health, regularly consume the top super foods that are rich in antioxidants, strengthen the immune system and help you fight disease and aging. Some cancer-fighting super foods to add to your shopping trolley this week: Broccoli, Berries, Olive, Wild salmon, Pomegranate, Kale, Yogurt, Flaxseed, Sweet potatoes.
  5. Take good quality nutritional supplements every day to prevent disease. A good quality supplement in the optimum dose can boost your body’s mineral and supplement stores, flush out toxins from your body efficiently and replenish your body’s store of good bacteria. The best supplements are certified organic and contain living whole foods that are readily digested and absorbed by the body.

About Organic Foods, Whole Foods And Nutritional Supplements

Apart from the usual diet which provides nutrients to the body, health food products are also meant for your health benefit and containing plenty of nutritional value. Nutritional supplements, whole foods, and organic foods are some of the food put under the category of health foods.

Organic foods
People with health conditions such as allergies are opting for more organic food products in comparison to conventional health food products.
This is due to the claim that organic foods are more nutritious and healthy. Growers of conventional food products use more pesticides and food additives on the plants compared to those growing organic foods. The toxic chemicals build up in the crops causing diseases in consumers especially children, expectant women and those exposed to them for very long.

Pesticide residue is seen to cause conditions such as headaches, nausea, diarrhea, indigestion and even increase the risk of cancer. Crops grown organically have higher levels of vitamins and they reduce the chances of heart disease and cancer.

Whole foods
Whole foods can be consumed without having to add any additives, process or refine them. Fruits, vegetables and legumes such as soya beans are some of the direct examples of whole foods. Sea salt, hard boiled eggs and backed potatoes are whole foods unlike potato chips, an egg white omelet and table salt. In whole foods, nothing should have been added or removed from them during preparation. Little or no processing for whole food makes them not only more nutritious but with a number of health benefits.

They help with sinus problems, degenerative diseases, increase the energy levels, reduce the chances of cancer, regulate the blood sugar levels and improve digestion. These health food products are also good for their fiber which reduce constipation, remove toxins from the digestive system and improve ones health.

Nutritional supplements
Nutritional supplements are health food products meant to manage as well as prevent diseases. Vitamin supplements containing anti oxidants reduces the chances of cancer. These supplements are important in preventing the conditions that will result from nutrient deficiency as well as adding to your diet the crucial nutrients required.

Other benefits of these supplements are preventing conditions such as common cold with the use of vitamin C tablets and vitamin D supplements to prevent osteomalacia. Consider also herbal nutrition supplements such as ginger, cranberry and turmeric extract to fight diseases such as arthritis, diabetes and back pain.

How Do We Treat Our Food and Clean Water Supply?

Food and water are our primary needs. Without them, it’s impossible for us to live. Being blessed with enough food supply and clean water should have been a good thing to be grateful in our life. However, we often forget this. We think that having enough food to eat and having clean water are normal things in life. This thought makes us respect our food and clean water less than we should have actually done. We are so sure that these two basic needs will be available for eternity in our life. How can we know if we respect our food and clean water supply?

It’s simple. Do we always finish the food we have on our plates? If the answer is yes, this means we respect our food and we don’t want to waste any. However, if we have a habit to leave our food and we are unable to finish until the last bite, this means that we respect our food less than we should.

Of course it’s different if the reason is because the food is expired or rotten. If the food could risk our health, it would be more acceptable for not finishing it. But, if it’s still a good food, we should never throw it away, especially if maybe the only reason was that we didn’t like the taste.

It’s the same with clean water. Many of us who have full access to clean water often think that it is a sustainable supply that we’ll have forever. Often, we leave our water tap to drop continuously because we forget to close it carefully or because the pipe leaks and we’re lazy to fix it or lazy to call someone to have it fixed. If this is the case, it means that we also don’t respect our clean water supply and we don’t think that we’re lucky enough to have full access to it.

Other situation is when we often throw our clean drinking water just because the weather is too hot and for some of us, it’s not drinkable anymore as the water becomes warm. This is also disrespectful as there are many other people who would drink the water no matter how warm it is.

But Why Should We Respect More Our Food and Water Supply?

It’s very easy. The answer is that there are still around 800 millions of people in the world who don’t have access to adequate food and nutrition. Plus, around the same number also don’t have access to clean water supply. This huge number of hunger and thirst should have been a consideration to respect our food and water supply.

But unfortunately, we still forget to be grateful about what we have each day.

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