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11 Foods to Improve Immunity Against Cold and Flu

11 Foods to Improve Immunity Against Cold and Flu

Several aspects play a role in maintaining and improving health conditions, like the common cold and influenza (flu). While an individual might require prescriptions from a doctor, they may also need to follow a healthy meal plan. Eating specific food can help the body receive the right nutrition, strengthening the immune system. So if one is affected by health conditions like a cold or flu, eating these foods could help them manage and improve symptoms.

Lemons
Citric fruits like lemons are one of the best immune-boosting options to include in meal plans. The food is rich in bioflavonoids, which are antioxidants that help protect the health of cells. Lemons also contain healthy amounts of vitamin C, which bestows multiple health benefits on the body, including supporting the immune system. Since the human body does not make this vitamin, healthcare experts recommend sourcing it from food like lemons to improve one’s health. One of the best ways to enjoy the benefit of the fruit is by sipping on lemon water throughout the day. One could also squeeze lemon juice on vegetables and salad dressings to receive its nourishment.

Garlic
One could eat garlic raw or add it to foods in a chopped or powdered form. But no matter how it is eaten, the herb has been used traditionally as a remedy for several ailments and to boost the immune system. Apart from its vitamin and mineral content, garlic is rich in allicin, a compound whose antioxidative effects fight bacteria and viruses. Therefore, adding garlic to meals could help prevent or fight the effects of cold and flu.

Mushrooms
There are a ton of ways that one could enjoy eating mushrooms while benefiting from their immune-boosting properties. One could grill portobello mushroom caps like steaks, add them to casseroles, or roast them as a side dish. The food is abundant in selenium, a mineral that helps protect the body from infections such as colds and flu. Mushrooms are also rich in vitamins B and D and zinc, which are also helpful in improving overall health.

Avocado
Half an avocado can help enrich the body with a high dose of vitamin B6. These nutrients help protect the body against oxidative damage and reduce inflammation, which is necessary for strong immunity. Other beneficial properties present in avocados include vitamins C, E, magnesium, folates, and potassium.

Sweet potatoes
Sweet potatoes are a yummy immune-boosting food that is high in nutrients. The vegetable has a good concentration of vitamin A, which helps the body protect healthy cells and fight off foreign invaders. Even a single potato is sufficient to meet the daily recommendation of vitamin A content. One could easily mash and roast sweet potatoes before enjoying the food. Turning them into oven-baked fries, a creamy soup, or hash browns will help enrich the body with the necessary nutrients.

Blueberries
Blueberries are one of the healthiest immune-boosting foods to add to meal plans. The berry is rich in flavonoids, which are types of antioxidants that may help reduce damage to cells and boost the immune system. Blueberries are also rich in vitamins A and C, potassium, fibers, and manganese, all of which contribute to improving the immune system. One could enjoy a simple serving of blueberries or blend them with other immune system-friendly foods to create a smoothie. An individual could also add other berries to their meal plans, such as blackberries and strawberries, to improve immunity against colds and flu.

Apples
Apples contain a significant amount of vitamins C that an individual requires daily. Moreover, the fruit contains pectin, a soluble fiber that helps protect the body against germs that attack the immune system. One could eat apples plain or blend them with other immune-boosting fruits to create a smoothie.

Oranges
Since oranges are rich in vitamin C, it is a good food option to help boost the immune system. Receiving a healthy dose of this vitamin from the fruit may help increase white blood cell count, which is essential for better immunity. One could also include other fruits like clementines, grapefruit, and tangerines that have similar health benefits as oranges.

Almonds
Almonds are a source of healthy nuts to add to one’s meal regime. The food is abundant in vitamin E, which contributes to fortifying one’s immune system. Almonds are also high in zinc content, which is a mineral now associated with fewer colds and improved recovery from such complications. One should keep a bag of almonds handy so that they can munch on a handful throughout the day or toss them into homemade granola mixes or salads. Other benefits of almonds include their protein, healthy fat, and fiber composition.

Green tea
Green tea is known to strengthen the immune system because it protects the body against radicals and oxidants. The herbal beverage is rich in an antioxidant called epigallocatechin (EGCC), which has properties that protect healthy cells from damage. The drink increases the number of “regulatory T cells,” which has the therapeutic capability of influencing better immune function and reducing health conditions like cold and flu. The catechin content in green tea is also associated with helping maintain healthy body mass and regulating blood sugar levels. One can drink a hot cup of green tea with honey or blend the herbal tea with fruits and vegetable smoothies to enjoy its health benefits.

Broccoli
There are many health benefits linked to eating broccoli, including managing immune function. The cruciferous vegetable is abundant in vitamins A, C, and E and also contains antioxidants and fibers. Broccoli also contains iron, which helps keep oxygen flow stable across the red blood cells. These nutrients also give the immune system the required strength to fight off a cold and flu. Other cruciferous vegetables that are also essential to build immune strength are bok choy, kale, cabbage, and Brussels sprouts. One could cook these foods for each meal or turn them into a delicious green smoothie.

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Known Signs of Hemophilia and Anemia

Bleeding disorders refer to a group of conditions like hemophilia or anemia that interfere with normal blood functions in the body. Hemophilia affects the ability of the blood cells to clot naturally, while anemia lowers hemoglobin count in the red blood cells. These conditions exhibit a unique set of symptoms that can be identified. Early diagnosis helps doctors form a viable healthcare plan. So, it pays to know and identify the following symptoms. Hemophilia and Anemia: Understanding the difference Both conditions are common bleeding disorders. However, anemia & hemophilia signs are distinctly different from each other when it comes to the disease progression. The latter is a genetic disorder that affects the red blood cell’s ability to clot and close wounds. Certain clotting factors in the blood bind with the red blood cells to prevent uncontrolled bleeding. Anemia is a condition where the body lacks sufficient healthy red blood cells in the first place. Also, a low hemoglobin count affects the red blood cell’s ability to carry oxygen to vital organs and extremities via the circulatory system. Genetic mutation triggers most known types of hemophilia, while certain nutritional deficiencies in the body trigger common forms of anemia. Symptoms of hemophilia The absence of essential clotting factors in the blood can trigger a variety of noticeable and unusual symptoms. Uncontrolled bleeding Bleeding is one of the primary symptoms of hemophilia. It can happen under the skin or in the joints. As the red blood cells are unable to bind and clot, this pool of blood can trigger swelling, pain, and tightness in the joints. This symptom is most commonly noticeable in the knees, elbows, and ankles. Blood collecting under the skin can lead to buildups under the muscle and soft tissue to cause more painful bruising. This symptom is called hematoma in medical terminology. Frequent nosebleeds When the bleeding is triggered externally, it can result in frequent nosebleeds that can be difficult to stop. Note that external environmental factors and physical injuries generally cause nosebleeds. So, any unexplained bleeding could indicate a developing condition. Bleeding caused due to cuts, bruises, and vaccinations Lack of essential clotting factor VIII can trigger bleeding from the lightest of impacts, cuts, bruises, or even after losing a tooth. Some people experience sudden bleeding after taking a vaccination. This could be the body’s reaction to producing antibodies, but the strain could be too much to bear, resulting in bleeding from the extremities. Blood in urine or stool Excess blood in the urine or stool is a clear sign of disease progression. The urine and stools appear dark red or even blackish due to the presence of red blood cells mixed with the excreta. Immediate medical assistance is advisable for visual symptoms. Bleeding in infants Complicated pregnancies can be physically taxing for both the mother and the child leading to possible symptoms of hemophilia at birth. But in some rare cases, infants may experience internal bleeding in the head. Symptoms of anemia The most common types of anemia, including iron deficiency anemia and vitamin deficiency anemia, develop due to the lack of nutrients in the body. Therefore, anemia exhibits more physically taxing symptoms as the condition worsens. Tiredness Increased fatigue and weakness for no apparent reason is one of the main indicators of nutritional deficiencies. An unexplained decrease in overall stamina with no physical exertion or any activity during the day could mean low iron in the blood. Without iron, the body cannot produce enough red blood cells. And low hemoglobin means not enough oxygen is being circulated around vital organs in the body, thus resulting in fatigue induced by low energy levels. Respiratory symptoms Experiencing shortness of breath, chest pains, and even noticing an irregular heartbeat could indicate a possible anemic condition. An iron deficiency lowers hemoglobin count, and this means not enough oxygen is being circulated by the blood. Low hemoglobin affects the breathing rate as the body struggles to extract more oxygen resulting in shortness of breath. The heart must also put in extra efforts to pump the low hemoglobin blood forcefully, thus resulting in irregular heartbeats. Doctors refer to this condition as heart palpitations. These symptoms can also induce chest pains due to the sheer stress being put on the organ. Pale skin and damaged hair Skin and hair symptoms are visible indicators of a developing anemia condition. An iron deficiency results in low red blood cell production and indirectly affects the shade of the skin. Pale skin is noticeably visible around the face, gums, lower lips, lower eyelids, and even on the nails. This symptom is more visually obvious among people who flaunt a lighter skin tone. Also, hair thinning, hair fall, and a damaged scalp is a clear sign of iron deficiency. Treatment options Note that anemia & hemophilia signs never overlap. Once the primary indicators are confirmed, doctors quickly suggest blood tests to identify the leading causes or triggers. Knowing the differences can help with prompt diagnosis even though both the conditions are bleeding disorders. It is even possible to recover from common forms of anemia within 2 to 3 months. Hemophilia is a more serious bleeding disorder that is treated by introducing the missing clotting factors. Doctors also suggest prescriptions that help stimulate the body to release more clotting factors. However, a transfusion offers more promising results for moderate to severe progression. Effective preventive measures and home remedies can help lower the risk of bleeding. These conditions cannot be completely cured. But it is possible to improve the quality of life by incorporating healthy lifestyle habits. Prescriptions and treatments only help slow down the disease progression.

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15 Junk Foods That are Quite Healthy

Many of us feel guilty when snacking between meals or at night because we often choose junk food that lacks nutritional value. A better solution to this is to find healthy alternatives rather than depriving our bodies of these snacks. Luckily, there are plenty of options that can satisfy snack cravings while promoting good health. In this article, you will find 15 healthy snacks that you can munch on without any guilt. Dark chocolate This is one of the most popular junk foods that is quite healthy too. Whenever you feel like treating yourself to something decadent, have a piece of dark chocolate without feeling guilty. These bitter chocolates are low in sugar and high in protein and fiber. Also, their flavor is so intense; you will never overeat them. Cheese crisps When you crave to eat something cheesy and crunchy, try out cheese crisps. You can easily find them at the grocery store or the supermarket near you. Made from real cheese, these are great alternatives to those snacks dusted with artificial cheese powder. Moreover, cheese crisps are quite low in carbs and rich in proteins. Popcorn Whether you are feeling hungry after dinner or want to grab a small snack in the middle of work, popcorn is your friend. If you thought you could have them while watching a movie in the theater or binging on a show at home, you are wrong. Made from whole grains, these are one of the healthiest snacking options. Swap out the butter and salt, and add olive oil mist and salt-free herb seasonings. Fresh salsa Guacamole is good, but only in small amounts. This is because too much avocado can cause problems in your digestive system. So you can choose to eat another alternative, that is fresh salsa. It is a healthier alternative that will keep your taste buds as well as your stomach happy with all the fiber and flavors from the raw veggies. Seeded crackers It's difficult to resist crackers and cheese as they are a delicious snack option when you don't feel like having a complete meal. You might be surprised to know there are versions of crackers that are considered healthy junk food. For example, seeded crackers are packed with nutrients. They contain healthy fats and fiber that will keep your stomach full without overindulging. Kale chips If you never thought chips would be healthy, try out kale chips. Kale is power packed with tons of nutrients, from fiber to essential B vitamins. It's not just good for your digestive system but your skin as well. You can easily find baked kale chips at the supermarket. Also, you can make your own in the oven or air fryer. Chocolate-covered almonds Try chocolate-covered almonds when you get those midday cravings to munch on something. You can easily make them at home using melted dark chocolate and almonds. Simply dip the almonds in the chocolate and freeze them. Sprinkle some sea salt for added flavor. These are low in sugar and high in antioxidants. Moreover, you get a dose of proteins, fiber, and vitamin E from the almonds. Hearts of palm If you're looking for a quick and low-calorie snack, cheese sticks are a great option. They're easy to grab and go. However, these are made of processed ingredients. Instead, fill your pantry with hearts of palm. These snacks are quick and filling, containing only about 80 calories and are high in fiber. Baked apples If apple pie is your dessert of choice, try out baked apples. The apple pie will have anything between 300 to 600 calories per slice. Plus, it has refined sugar and processed ingredients. Baked apples are your low-calorie and nutritious alternative. All you need to do is bake a couple of apples and sprinkle each with brown sugar, little butter, and cinnamon. Roasted chickpeas Another great way to satisfy the craving for crunchy munchies is to grab a handful of roasted chickpeas. Packed with protein, healthy fats, fiber, and essential vitamins, these are one of the healthiest junk foods you will ever have on your snack shelf. Plus, you can quickly make them at home in the oven. Trail mix Turn this unhealthy junk into a healthy snack by making it at home. The ones you buy from the store contain refined sugar, hydrogenated oils, and synthetic preservatives. You avoid all the processed ingredients when you make trail mix at home. Instead, use lots of seeds, dried fruits, and unsalted nuts. Pretzels Pretzels are a tasty and nutritious snack that can be enjoyed guilt-free. With a wide range of flavors available, including honey mustard and spicy buffalo wings, there's something for everyone to enjoy. Pick a low-fat one, and you are good to go. The calorie count of pretzels usually differs from flavor to flavor and brand to brand. Sweet potato fries When you think of junk food, you think of potato chips or potato fries. These are packed with high sodium and trans-fat, all bad for your health. But there is a better alternative: sweet potato fries. Although you will have nearly the same calories and carbs, the sweet potato will give you some rich fiber and vitamin A. Low-fat ice cream Eating ice cream late at night can be exciting, but the guilt of consuming too many calories can be challenging to overcome in the morning. While your regular ice cream does have certain nutrients such as calcium, protein, and vitamin B, the unhealthy fats can dampen the joy of eating. So pick low-fat ice creams the next time you are at the grocery store. Peanut butter cups These are quite popular snacks among people of all ages. The store-bought ones contain a lot of processed ingredients. However, when made at home, these peanut butter cups transform into healthier snack options as processed ingredients and preservatives are avoided. You can make them and store them for days. Pick a cup whenever you feel like snacking on something sweet and savory.

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