Feeding your body certain foods can help keep your immune system strong. If you're looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store. Plan your meals to include these 8 powerful immune boosters.
- Citrus fruits
Most people turn to vitamin C after catching a cold. This is because it helps strengthen your immune system. Vitamin C is believed to increase the production of white blood cells. These are essential for fighting infections.
Popular citrus fruits include:
Because your body doesn't produce or store it, you need vitamin C on a daily basis to stay healthy. Almost all citrus fruits are high in vitamin C. With such a variety of choices, it's easy to add a pinch of this vitamin to any meal.
Garlic is found in almost every kitchen in the world. It adds a bit of spice to food and is a staple for your health. Garlic can also help lower blood pressure and slow the hardening of the arteries. Garlic's immune properties appear to come from a high concentration of sulfur compounds, such as allicin.
Spinach made our list not only because it is rich in vitamin C. It also contains many antioxidants and beta-carotene, which can increase the infection-fighting ability of our immune system. It is healthier when it is cooked as little as possible so that it retains its nutrients. However, light cooking improves its vitamin A and allows other nutrients to be released from the oxalic acid.
Yogurt can also be a great source of vitamin D, so try selecting brands that are fortified with vitamin D. Vitamin D helps regulate the immune system and is believed to strengthen our body's natural defenses against disease.
When it comes to preventing and combating colds, vitamin E tends to take precedence over vitamin C. However, vitamin E is the key to a healthy immune system. It is a fat soluble vitamin, which means that it requires the presence of fat to be absorbed properly. Nuts, like almonds, are rich in vitamins and also contain healthy fats. A half-cup serving, or about 46 whole shelled almonds, provides almost 100% of the recommended daily amount of vitamin E.
You may be familiar with turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in the treatment of osteoarthritis and rheumatoid arthritis. Additionally, research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help reduce exercise-induced muscle damage.
- Fatty fish
Omega 3 fatty acids found in oily fish - such as salmon, trout, halibut, and tuna - help boost our children's immune systems by increasing the activity of phagocytes, which are white blood cells that fight bacteria. harmful. Omega 3s also reduce inflammation, which can help protect your children's lungs from infections and colds. Many varieties of shellfish also contain a substantial amount of selenium, which can help prevent or clear influenza viruses from your child's body.
Oats and barley are high in soluble fiber, especially those called beta-glucan. This type of fiber has antimicrobial and antioxidant qualities, which help your immune system protect you from the flu and other illnesses. Soluble fiber also reduces inflammation, which helps us heal from an infection faster.
It is important to remember that the immune system is complex. Eating a healthy and balanced diet is only one way to support immune health. It is also essential to keep in mind other lifestyle factors that can affect the health of the immune system, such as exercising and not smoking.
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It’s not only six-pack seekers who should be paying their abs plenty of attention when they visit the gym. Strong abs are an integral part of a rock-solid core, which should be one of the goals of any sport regime.
That’s because a strong core is the foundation upon which so many other things rest – whether that’s good posture that helps to prevent lower back pain developing from sitting at a desk all day, or the mobility and strength required to excel in sports and other activities ranging all the way from athletics to zumba.
Forming a mighty midriff will also help you perform better when doing all manner of other moves in the gym. Powerhouse lifts like barbell squats and deadlifts all demand a strong core, as do agility workouts and plyometric exercises.
So the list of benefits of adding abs exercises to your gym repertoire and strengthening your core is almost endless. And who’s going to complain if you also happen to sculpt a picture-perfect six-pack at the same time ?
tera help ensure you have an array of exercises suitable for your training experience to add to your abs workouts, Coach enlisted Fitness First personal se reproduire Luke Chamberlain and Carl Martin, personal training directeur at Equinox, for a selection of their favourite moves for beginner, intermediate and advanced gym-goers, and we’ve added some of our favourites, too.
An all-time core classic. Hold a straight line from your shoulders to your ankles while supporting yourself on your forearms and toes.
“The plank is great for beginners and there is minimal movement so less chance of getting it wrong, ” says Chamberlain.
“It’s also easy to scale – start at 20-second holds and work up towards 60 seconds. Make sure you engage your core by tilting your pelvis back slightly to flatten your lower back – a curved lower back is to be avoided. ”
Lie down with your feet flat on the ground and knees bent. Place your hands on your thighs and slowly slide them up towards your knees as you sit up.
“This does not have to be a grande movement, ” says Chamberlain. “Focus on closing the distance between your ribs and hips by lifting your shoulders off the floor while maintaining contact between the ground and your lower back.
“Moving the top half up puts more emphasis on your upper abs. Start with sets of five and work towards 15. ”
“Start in a straight arm press-up place with one knee up between your elbows and only the back foot on the floor, ” says Chamberlain. “Jump the back foot off the floor and swap it with the front foot.
“Focus on pulling your stomach groupes musculaires in throughout the movement to protect your spine and add more intensity. This is a great exercise for burning kcal as well as developing your abs. Start with 30 seconds of mountain climbers and work towards 60 seconds. ”
The reverse crunch is even better than the standard crunch for strengthening your abs. The move keeps your zones musculaires under tension for a longer period and hits the tricky-to-target lower abs particularly .
Lie down and raise your legs so your thighs are vertical and your knees are bent at a 90° angle. Contract your abs to bring your knees to your chest and raise your hips off the floor, then slowly lower your legs back to the start.