Kick Infection to The Curb!

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     As we all know Ohio poses weather that is not necessarily consistent or favorable. With that being said, it's easier to be more prone to infection especially around the upcoming winter months. With constantly changing weather, it is hard to regulate how our body reacts to these changes. As it gets colder, immunity is an important thing to keep in mind. Our diet has major effects on immunity and how we function as human beings. What we eat directly affects what state our immune system is in and how it may interact with viruses and infection. Theres a lot that goes into building immunity. Not only does adding a variety of nutritionally dense foods into our diet help, but it can also provide good stability of strengthening our bodies in other ways as well like improving our defense mechanisms and reinforcing other metabolic processes.

    There are specific foods that can encourage underlying components in immunity and how they influence positive affects in the body. The unique nature of nutritionally dense food is shown to be able to improve our overall health and wellness. Some of these foods include whole grains, fruits, vegetables, and some animal based products. These are very basic necessities in the diet but we often don't think about the lasting effect that some of these may provide to us. With this, we can not only use these foods in our day to day life, but when things get boring we can use unique items from these different categories that might bring some fun into our daily diet that we might not think about.

Here are some unique foods that may help in fighting infection and building immunity along with some recipes that may help aid in the process of using them!


Citrus fruits include vitamin C which help in developing immune cells that fight infection. Some of these can include oranges, lemons, limes, and grapefruit.

Recipe: https://www.bbcgoodfood.com/recipes/lemon-spinach-rice-with-feta


Papaya has a compound called beta carotene which is a precursor to vitamin A - which is also helpful in providing cell structure and being able to duplicate more immune cells. 

Recipe: https://www.bbcgoodfood.com/recipes/jerk-chicken-salad-papaya 


Mushrooms provide different antioxidants like selenium which plays a big part in the antioxidant system and promotes anti-inflammatory effects. 

Recipe: https://www.bbcgoodfood.com/recipes/mushroom-risotto 


Almonds provide a good source of vitamin E which reduces oxidation and free radicals in the body to fight against infection and reduce inflammation.

Recipe: https://www.bbcgoodfood.com/recipes/chickpea-spinach-almond-butter-bowl 


Ginger provides not only antioxidant effects but if by chance an infection does occur, it aids in helping with inflammation with its anti-inflammatory effects.

Recipe: https://www.bbcgoodfood.com/recipes/miso-salmon-ginger-noodles 


Pomegranates have a unique mechanism by inducing cell death of bacteria and infectious bodies as well as reducing the amount of viral cells that multiply within the body. 

Recipe: https://www.bbcgoodfood.com/recipes/sizzled-sprouts-pistachios-pomegranate 


Turmeric is a great spice that can add flavor and support cells that fight infection and reduce inflammation. Adding turmeric to some meals can increase your body's ability to combat any bacteria or germs that may be harmful or increase the body's risk for infection. 

Recipe: https://www.bbcgoodfood.com/recipes/turmeric-chicken-with-butter-bean-hummus-roasted-peppers 


Onions supply the body with a wide range of benefits when used in different foods! They give off anti-fungal, antiviral, antibacterial, and can serve as an immuno-modulator which all benefit the immune system. 

Recipe:  https://www.bbcgoodfood.com/recipes/sesame-spring-onion-stir-fried-udon-with-crispy-tofu 



E.N.


References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC10630845/ 


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