broccoli

The substances responsible for green and purple color of broccoli, vitamin C, beta-carotene and other vitamins and minerals, particularly selenium, copper, zinc, phosphorus, etc., present in broccoli are really great immune-strengtheners. They protect you from numerous infections.

Carrots do wonders for boosting the immune system by increasing the production and performance of white blood cells; building resistant to various kinds of infections.

Asparagus is one of the richest sources of rutin (a natural substance found in plants) which together with vitamin C, can help to energize and protect the body from infections. Asparagus is also a source of iron, which boosts the immune system and prevents anaemia.

The anti-oxidant nutrients in pears are a great way to boost your immune system. Drink pear juice at the first sign of a cold.

Continue reading “Naturally boosting the Immune System via JuiceRecipes.com and @preventionmag” →

Avocados

Why They’re Healthy:

— Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.

— One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.

Quick Tip:

Adding it to your salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood.

Lemons

Why They’re Healthy:

— Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase “good” HDL cholesterol levels and strengthen bones.

— Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

Quick Tip:

Add a slice of lemon to your green tea. One study found that citrus increases your body’s ability to absorb the antioxidants in the tea by about 80 percent.

Broccoli

Why It’s Healthy:

— One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C — two essential bone-building nutrients.

— The same serving also helps stave off numerous cancers.

Quick Tip:

Zap it! Preserve up to 90 percent of broccoli’s vitamin C by microwaving. (Steaming or boiling holds on to just 66 percent of the nutrient.)

Spinach

Why It’s Healthy:

— Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.

— Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.

Quick Tip:

Spinach is a healthy — and flavorless — addition to any smoothie. You won’t taste it, we promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.

Garlic

Why It’s Healthy:

— Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.

— Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.

Quick Tip:

Crushed fresh garlic releases the most allicin. Just don’t overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.