By Wendy Warner and Kellyann Petrucci from Boosting Your Immunity For Dummies
Adding immune-boosting vegetables to your diet is one of the most critical lifestyle changes you can make. The difference veggies make in your health is worth any effort. They reduce your risk of chronic diseases, such as heart disease and some cancers.
Veggies help you not only get well and stay well but also look good! When your body gains nutritional sufficiency from vegetables, your hair, skin, and eyes all show the signs of health.
Don’t hesitate to load your plate (with a minimum of two) of the following veggies:
1. Cruciferous vegetables are the
gold standard in immune-boosting vegetables.
Although all vegetables have nutrients and some protective powers, for these vegetables, it’s off the charts. Cruciferous vegetables have a special chemical composition: They have sulfur-containing compounds that are responsible for their pungent flavors. When they’re broken down by biting, blending, or chopping, a chemical reaction occurs that converts these sulfur-containing compounds intoisothiocyanates (ITCs). ITCs prevent and knock out cancer and have infinite proven immune-boosting capabilities.
They contain antiviral and antibacterial agents that keep you disease free. Adding the following cruciferous vegetables to your daily plate is like taking an anticancer pill: arugula, beet greens, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collards, horseradish, kale, kohlrabi, mustard greens, radishes, red cabbage, turnip greens, or watercress.
2. Garlic is surely one of the world’s most potent medicines, and its potent smell is what makes it so powerful.
The active ingredient allicin turns intoorganosulfurs, which are the compounds that keep your cells safe from all the destructive cellular processes that can cause major chronic diseases. Garlic is a natural antiseptic; it prevents cancer, fights infection, and prevents colds. Research also states that garlic may prevent or decrease chronic diseases associated with age, such as atherosclerosis, stroke, cancer, immune disorders, brain aging, cataracts, and arthritis.
3. Onions are rich inquercetin, a powerful antioxidant that may reduce the risk of cancer.
Like garlic, onions also contain the amazing compound allicin. Red and purple onions contain anthocyanins,the same antioxidants that make berries so robust in healing powers. In addition to being extraordinary at preventing and healing cancer, the quercetin contained in onion makes them a safe therapy for allergies; it also helps prevent heart disease and reduce high blood pressure.
4. The power of mushrooms comes from their ability to enhance the activity of natural killer T cells (NKT).
These NKTs attack and remove cells that are damaged or infected by a virus. Mushrooms are associated with decreasing most cancers and significantly reducing the risk of breast cancer in women. They prevent DNA damage, slow cancer or tumor growth, and prevent tumors from acquiring a blood supply.
5. Tomatoes are also the richest source of the exceptionally potent antioxidant lycopene, a substance that prevents cancer, particularly cancer of the prostate.
Tomatoes also have high levels of beta carotene, an antioxidant that supports the immune system. They have high dietary fiber and taste delicious raw or cooked.
6. Beets are an amazing blood purifier.
Beets are rich in iron and produce the disease-fighting white blood cells. They also stimulate red blood cells and improve the supply of oxygen to the cells. Beets prevent cancer and heart disease, and the detoxifying properties make them good for your organs. Beets are also high in fiber and nourishing for digestive health.
7. Spinach is rich in beta carotene, which the body transforms into vitamin A, triggering your immune resp response to keep you well.
Spinach prevents cancer and heart disease and is rich in the disease-fighting mineral zinc. The vitamin C helps you resist colds and infection and keeps your skin healthy; the B vitamins keep you calm and more energetic.
8. Asparagus’s biggest talent is its ability to encourage the body to flush out toxins, due to its natural diuretic abilities.
Asparagus is both cleansing and anti-inflammatory to the body. It has the antioxidant glutathione, which can lower your risk factor for heart disease and cancer. It’s useful for all inflammatory conditions, such as arthritis and irritable bowel syndrome.
9. Artichoke supports the liver.
The substance cynarin gives artichoke its detoxifying qualities. Artichokes’ B vitamins increase mental alertness and strengthen your immunity.
10. Red bell pepper is bursting with vitamin C, making it a powerful immune builder.
Red bell pepper’s high level of beta carotene turns into vitamin A, making it a strong defense against disease. Although green and yellow peppers are certainly healthy, they’re more superfoodish. Although they both have similar amounts of vitamin C, red bell peppers have quite a bit more of the superstar beta carotene.
11. Sweet potatoes are far superior than the run-of-the-mill white potato.
The orange variety contains beta carotene, which makes them filled with robust antioxidant, antiviral, and anticancer abilities. They’re also full of fiber and the vitamin E they contain is healthy for the skin.
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