By Janet Vargas - Independent Natural Health Researcher 30+ Yrs
One of the Best Ways we can Strengthen Our Immune System is not being frightened by the "Medical Sickness Industry" to help ourselves to some Good Healthy Sunshine Each Day. When Covid struck the USA, Florida was the only State that wasn't affected much because most of them kept on Enjoying the Sunshine. It's really Big Pharma who doesn't want you to have Sunshine because it actually Cuts back the MEDS they Sell, so they made up those LIES about the SUN.
A Report came up in my Research some years ago saying "There's only two ways you can get Skin Cancer. One is if you have those Toxic Sunscreens Baked into your Skin and the other is if you Never get any Sunshine.
Even though the Climate is Warmer, we Need some measure of Sunlight Daily or at-least 3-4 Times a Week. Besides, when the Sun shines on our Skin (without Sunscreen on) we absorb the Best type of "Vitamin D" that is actually a type of Hormone we should keep Replenishing on a Constant Basis.
It is a very good idea to have Vitamin D Foods in addition to wise Exposure of Sunshine. The best in my opinion is Eggs because the yolks particularly, are good sources of both vitamin D and healthy-fat. Eggs also provide vitamin K2 that works with VIT D. Eggs are also good for Selenium and Vitamins B12 that are also Vital for Our Health.
Cottage Cheese and Paneer (Firm Indian Cottage Cheese) are also good for Protein and Vitamin D. Wild Salmon. Fatty, oily fish are among the few food sources of vitamin D. The heart-healthy fats these fish provide help your body make use of that vitamin.
People who are obese tend to have lower blood vitamin D levels. Vitamin D accumulates in Excess Fat tissues but is not easily available for use by the body when needed. Higher doses of vitamin D supplementation may be needed to achieve a desirable blood level. Conversely, blood levels of vitamin D rise when obese people lose weight. (Nutrition Source Harvard)
Use of sunscreen; correctly applied sunscreen can reduce vitamin D
absorption by more than 90%. (MF Holick)
Did you know? Catching the sun’s rays in a sunny office or driving in a car unfortunately won’t help to obtain vitamin D as window glass completely blocks UVB ultraviolet light.
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Fatty Fish
Eat more omega-3 fatty acids to keep your Immune System in good shape.
Fatty fish are a good source of this anti-inflammatory fat, so consider eating:
Herring, Mackerel, Wild Salmon and Trout.
“Low-grade or chronic inflammation can suppress immune function and increase the risk of disease,” says Zumpano. “This essential fat can support the function of your immune cells.”
Citrus Fruits
Vitamin C, which may shorten infections by promoting immune cell functions,
can be found in most citrus fruits, like:
Oranges, Lemons and Limes.
Try to eat Fresh Oranges when possible and make Fresh Homemade Lemon or Lime Juice. Most Store bought Orange Juice is not Nutritionally good for you, it lacks Fibre, has Excess Fructose and is usually made with Older Oranges.
Fresh or Frozen Berries
When it comes to fruits that boost your immune system, berries are a good choice. They’re high in vitamin C and research shows that polyphenols found in berries give them antiviral and antimicrobial properties that positively impact your immune system.
Choose from options like:
Strawberries, Blueberries and Raspberries.
“Berries are one of the lowest sugar fruits that contain the most nutrients,” says Zumpano. “They’re a great way to keep your immune system in check all year long.”
Nutritious Broccoli
The stalky vegetable is full of vitamins A, C and E. Plus, it’s a good source of fibre. But when it comes to boosting your Immune System, you’ll have to thank its Sulfur compounds that aid in the production of Glutathione.
Research shows that Glutathione, an Antioxidant, deals with Free Radicals, reducing their damage to your Immune System.
Crisp Capsicums
Capsicums (yellow or red) are surprisingly high in vitamin C — contains three times as much as an orange.
To get more of the Immune-Boosting Food into your diet, try snacking on some Capsicums or add them to salads and soups, suggests Zumpano.
Spinach and Chard
These Leafy Greens are an excellent source of vitamin A (especially beta-carotene), a known Infection-Fighter. They also contain a good dose of Folate, that helps your Immune System.
Live Yogurt / Greek Yogurt
They should not have ANY Sugar, Fruits and Flavors added!
When you think of how yogurt and its Probiotics help your Gut Health (keeping it full of good bacteria), it makes sense that eating this dairy-based food may also help your immune system.
Research shows there’s a connection between your Immune System and your Gut Microbiome. They work with each other to minimize pathogens and Enhance Immune Responses.
Almonds Are Nutritious
We tend to reach for a handful of almonds for an easy, healthy snack. But did you know that munching on Almonds can also help ward off Infections? Keep them Crisp and Airtight!
“Almonds contain vitamin E, a powerful Antioxidant, and as the nut also contains Healthy Nutritious Fats, it helps vitamin E to be absorbed by your body,” explains Zumpano.
Awesome Garlic
Eating this pungent vegetable comes with plenty of health benefits, like improving your heart health, but it’s also one of the foods that strengthen your immune system.
“Garlic may also boost your Immune Function thanks to Alliin, which is linked to supporting the response of white blood cells that fight the flu or cold viruses,” says Zumpano.
Ginger Is Great
A mainstay in Asian and Indian Cuisine, the spice has also been used for centuries in Eastern Medicine. And that’s for a good reason — Ginger contains vitamin C, magnesium and potassium.
“Ginger has many health benefits, probably most commonly known as a food that can help with nausea, but ginger also has Anti-Inflammatory and Antioxidant Effects,” notes Zumpano.
Excellent Turmeric
From curries to golden lattes, turmeric has been a staple in how we eat.
The spice has a reputation for its ability to boost the Immune System. It Acts as an Antiviral and helps lessen Inflammation and fights free radicals. Turmeric has been the most well Researched Spice for several different applications generating about 3,000 Papers through the years.
Please take note: Do not take whopping big doses of it as a Supplement. You would be much better of having it as a Food with a little Butter, Ghee or Coconut Oil which helps your Body to Absorb it.
(by Cleveland Clinic)
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Still At It – Green Tea
Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.
has suggested that EGCG may have antiviral properties that support the immune system. The fermentation process that black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.
Introducing Papaya
One small papaya contains 100% of the daily recommended amount of vitamin C. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.
Cute Kiwis To The Task
Like papayas, kiwis are a rich source of essential nutrients, including folate, potassium, vitamin K, and vitamin C.
Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.
(by Healthline)
Dark chocolate
Dark chocolate contains minerals, including magnesium, which is vital for supporting the immune system. Magnesium helps lymphocytes bind to pathogens so they can be removed from the body. Make sure to choose the very dark chocolate (80 per cent cocoa and over), to get the most magnesium.
Wonderful Kefir
Kefir benefits from a diverse composition of beneficial bacteria and yeast, and is even more diverse than yogurt. As a result, regularly eating kefir has been shown, in animal studies, to enhance intestinal immunity, and may alleviate the inflammatory response associated with allergies and asthma.
Tasty Shallots
Shallots contain roughly six times more protective plant compounds, called polyphenols, than regular onions. This is largely down to the quercetin content. Quercetin plays an important role in helping the body combat damage caused by oxidation that is linked to disease.
Useful Oregano
Many herbs and spices are known for their immune supporting properties. Oregano is one such herb, it contains essential oils which are known for their antimicrobial, antiviral and antifungal properties and may be helpful in treating microbial infections.
So, can we eat to improve our immunity?
What we Eat may Support our Immune Defences, and Certain Foods have been linked to Reduced Recovery Time if we do get ill. As always, it's important to choose fresh, whole foods as much as possible, and to eat a Wide Variety of Colourful Fruit and Vegetables. By minimising packaged ultra-processed foods, you may help Reduce Disease Risk and Promote a more Healthy Strong Immune Function.
(by BBC Good Food)
And Now I Have A SURPRISE For You!
On Amazon and Ebay, you will find a really Good Supplement called NIGELLA
(another name for Black Cumin Seed - it's different to the other one)
You can also buy the Seeds to sprinkle on Cottage Cheese and Feta Cheese
in a Salad or Salad Sandwich or Wrap. Be sparing at first - they're Spicy.
Middle Easterners say Nigella will Cure anything except Death
because it has Earnt a really Good Reputation.
Oregano Oil Capsules and Cod Liver Oil Capsules are Good Too
Nigella is the Best!