10 Immunity-Boosting Foods

10 Immunity-Boosting Foods

10 Foods

that boost your immune system

The immune system is the body’s defense against pathogens. Your immune system is what empowers you to function and perform with health and wellness. 

Does your immunity need an extra kick? Try incorporating some of these ingredients into your daily meals to help fight off viruses and infection!

1. Almonds

Almonds are rich in vitamin E, an antioxidant that helps to fight free radicals in the body and reduce inflammation. This keeps the immune response strong and steady. Almonds are also dense with healthy fats that leave you full and satisfied.

2. Sunflower Seeds

Like almonds, sunflower seeds are also high in vitamin E, as well as vitamin B6 and magnesium. Dry roasted sunflower seeds are a delicious addition to salads or eaten on their own.

3. Turmeric

This spice is known for its immunity-boosting and anti-inflammatory properties. Consuming turmeric in your meals or in golden milk teas can help alleviate symptoms of inflammatory conditions including osteoarthritis and rheumatoid arthritis.

4. Green Tea

Green tea is antioxidant and flavonoid-rich. Green tea aids in lowering cholesterol, fighting heart disease, and improving immune function. Black tea and white tea are also great choices for boosting immunity.

5. Ginger

Ginger is known for its antioxidant qualities that protect against free radicals, arthritis, and viral infections. Ginger is also a great pain reliever and is anti-inflammatory. Eat fresh, grate into muffins, or steep in hot water to make a spicy, refreshing tea infused with all of this root’s healthy benefits.

6. Citrus

Citrus fruits may be one of the most well-known and researched for ingredients that are immunity boosting. Grapefruit, lemons, limes, and oranges are high in vitamin C which increases white blood cell production. Vitamin C also provides protection of your immune cells as they fight infections. Enjoy fresh-squeezed juice or peeled segments to get a healthy dose of vitamin C into your day.

7. Bell Peppers

Red bell peppers are fantastic sources of vitamin C which provide antioxidants and heightened immune response. Chop these fresh and add into salads, or slice and enjoy as a delicious, crunchy chip replacement with salsa or hummus.

8. Garlic

Garlic is a powerhouse when it comes to strengthening the immune system and lowering cholesterol levels. This ingredient is anti-fungal, antiviral, and helps to lower inflammation and protect against a variety of diseases and infections, including colds, heart disease, and the flu.

9. Oysters

If you can get past the texture of a raw oyster, they make a delicious meal that can also help to strengthen your immune system. Oysters are rich in zinc which gives a boost to white blood cell function, as well as vitamin C.

10. Elderberries

Elderberries have been used as medicine for centuries for their antiviral and anti-inflammatory properties. Eat these berries – or enjoy an elderberry syrup supplement – to fight colds, flu, and infections!

For delicious recipes that support a healthy lifestyle, make sure to visit The Herbal Kitchen and try one of our nutritious meals.

Boost Your Immune System

with ease

Well Theory makes strengthening your immune system simple with our new Herbal Immunity Multivitamin. 

This complex is formulated with powerful antioxidants to boost and support immunity in one easily digestible daily capsule.

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

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How Does Intermittent Fasting Work?

How Does Intermittent Fasting Work?

You’ve likely heard about intermittent fasting and its benefits for weight loss and improved health. 

You may have also heard of some downsides of intermittent fasting. Today, we’re going to look at the science behind intermittent fasting – how to do it correctly, and how it may help improve your health.

What Most Of Our Diets Look Like

First, we need to understand the role fats play in our diets.

Most Americans eat unhealthy diets high in fats, simple carbohydrates, and sugars. Chronic amounts of too much dietary fat will overload the cells in most tissues and cause systemic metabolic gridlock.

A diet with a high fat (HFD) will produce too much fat overload in skeletal muscle, and this this leads to early tissue aging and destruction.

One of the hallmarks of ageing is altered mitochondrial metabolism.

The Importance Of Mitochondrial Health

The mitochondria produce less and less energy and more and more reactive oxygen species that cause oxidative stress.

This happens all over the body, from the skin to the muscle to the brain. The preservation of mitochondrial function and the enhancement of biogenesis (creation of newer) mitochondria is relevant to better health and to healthy aging.

And intermittent fasting is one way to improve mitochondrial health.

How To Change Your Diet For Better Health

One method to limit the damage caused by a diet high in fat is to provide time-controlled periods of no fats at all, or fasting. Time-controlled fasting, or intermittent fasting, is very effective in reducing the damage caused to the mitochondria of a cell and to limit premature aging of that cell.

Sirtuins are also very important in cell signalling and in longevity and weight loss. Sirtuins regulate protein modifications and cellular pathways; they create many functional changes in the cell depending upon availability of nutrients. 

Sirtuins require NAD+ as a cofactor. Mammals have 7 sirtuins. Yeast has a single sirtuin. Much of what we know about these molecules comes from yeast. For example, when knocking out the SIRT2 gene in yeast, the lifespan extension induced by dietary restriction disappeared.

Sirt1 is expressed more during dietary restriction and declines with HFD or obesity; therefore, HFD and Obesity reduce lifespan. The age-related loss of mitochondrial function in skeletal muscle is due to reduced SIRT1 activity also.

How To Intermittent Fast

The 16/8 method
This is one of the most popular methods of intermittent fasting. This involves fasting every day for about 16 hours, and restricting your daily eating window to approximately 8 hours.

If you decide to try intermittent fasting, always consult with your physician before trying it. Also, make sure that the foods you’re eating are healthy foods that contain the right amount of nutrients your body needs to function.

 

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation