Food for a Healthy Immune System and for Overall Good Health

By Patsy Hamilton

Focusing on food for a healthy immune system can increase overall good health and nutrition. Foods that build your immune system are rich in vitamins, minerals, trace elements and omega-3 fatty acids. Including these foods in your weekly diet can improve your energy levels and decrease the number of colds and other bugs that you get every year.

Some people rely on daily multi-vitamins and dietary supplements, instead of food for a healthy immune system and good supplements are always a good idea. It is not always possible to eat the right foods in the right combination every day. For instance, you may think of oranges or orange juice when you think of foods that build your immune system, but oranges are not the only foods that contain Vitamin C. And if you don't have enough calcium and magnesium in your diet, then your cells cannot efficiently absorb Vitamin C. Complicating things further, if you drink a glass of orange juice and a glass of milk, then the acidic content of the juice can sour the milk, leading to stomach upset.

People who have frequent heartburn or are lactose intolerant may not be able to include either orange juice or milk in their diets. Citrus fruits are highly acidic and trigger heartburn in many people. Regular milk causes bloating, pain, gas and diarrhea in people who are lactose intolerant. So, what is a person to do?

Crabmeat, lobster and oysters are all rich in calcium, magnesium and vitamin C. Salmon is an important food for a healthy immune system and is often referred to as a "super food" by dieticians and nutritionists, because it contains numerous vitamins and minerals, plus a healthy amount of omega-3 fatty acids, believed to be beneficial in preventing heart disease, cancer and arthritis. Broccoli, tomatoes, peaches and apples are good sources of Vitamin C and are all foods that build your immune system. Broccoli is another food that contains numerous vitamins and minerals, including Vitamin C, calcium, magnesium and selenium. Not familiar with selenium?

Selenium is an essential trace mineral that may not be included in your daily multi-vitamin, but very important to human health. It is essential to proper immune system function, as well as numerous metabolic pathways. Remember chicken soup? Chicken is another good source of selenium and is one of the foods that build your immune system strength.

Like mushrooms? Researchers studying foods that build immune system strength by increasing white blood cell counts learned that shitake mushrooms worked. The study concluded that beta glucans found in edible mushrooms increased white blood cell counts. White blood cells are primary infection fighters. Don't like mushrooms? Beta glucans are biologically active compounds found in numerous plant foods and some immune system dietary supplements.

So, in order to include some of the best foods that build your immune system in your weekly diet, eat salmon, tuna and/or seafood three or four times a week, chicken three or four times a week, a variety of fruits and vegetables including broccoli and mushrooms, whenever possible. Relying on food for a healthy immune system may not be enough, depending on where you live or work. A daily multi-vitamin can help and there are immune system supplements that contain beta glucans, herbs and other ingredients that can also help, particularly during cold and flu season. To learn more about food for a healthy immune system and supplements that can boost your immune system, visit www.immune-system-booster-guide.com.

Patsy Hamilton has been a healthcare professional for more than twenty years and currently writes informational articles for the Immune System Booster Guide. Read more at http://www.immune-system-booster-guide.com.

Article Source: http://EzineArticles.com/expert/Patsy_Hamilton/45072

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Light Salad Meals for Summer

By Laura Cockerell 

Light salad meals are a great idea for hot weather menu planning. With just a few fresh ingredients you can make a meal quickly and easily. I like having a few standby recipes for those warm summer-like days. Here are a few of my favourite easy salad meals.

These easy salad recipes can be served in a variety of ways so you can always have a variety of meal ideas that are simple to make.

I love the creaminess of cottage cheese and here is a really simple salad with just four ingredients. This is a great salad to serve as a wrap sandwich or even a cold pasta topper. This recipe make 3 to 4 servings.

Ingredients:

cottage cheese - 1 (16oz) container

marinated artichoke hearts - 1 cup chopped

sun-dried tomatoes in oil - 1/4 cup chopped

pitted oil-cured black olives - 1/4 cup finely diced

(you can use regular black pitted olives if you prefer)

Directions:

- Simply place all the ingredients in a bowl and toss to combine completely.

Easy Salad Meal Ideas:

·       Layered Wrap Sandwich: Serve this cheese salad as a layered wrap sandwich. Take a soft tortilla shell and layer it with washed spinach or lettuce leaves. Next place the cottage cheese salad on top of the greens. Then place any of the following on top of the cheese salad; strips of thinly sliced avocado sections, deli ham, chicken or roast beef slices. Roll up the wrap and enjoy.

·       Stuffed Potatoes: Make a quick salad meal by using this creamy salad as a topping for baked potatoes. Serve along with steamed and chilled asparagus drizzled with olive oil and lemon juice.

·       Pasta Topper: Another idea for a light salad meal is to serve this cheese salad recipe over whole grain cooked and chilled pasta such as rotini, elbow macaroni or farfalle. I like to serve this with warm garlic bread slices on the side.

Here is another four ingredient recipe that make a delicious light salad meal. It is a refreshing crab salad that is packed with flavor. This recipe makes two servings but you can simply double the ingredients to make four servings.

Ingredients:

cooked crabmeat - 2 cups (flaked or lump - broken into pieces)

dressing of your choice - 3 to 4 tbsp (Italian, French, or Caesar are good choices)

marinated artichoke hearts - 1 jar (7.5 oz) (drained and cut into small chunks)

fresh watercress - 2 cups (washed and chopped)

Directions:

- Break the crabmeat into pieces and marinate in a bowl with the salad dressing for one hour.

- After one hour, add all the other ingredients and toss seafood salad well to coat.

Easy Salad Meal Ideas:

·       Crab Salad with Roasted Veggies: Serve this quick crab salad recipe on top of romaine lettuce with a side of roasted vegetables.

·       Crab Stuffed Avocados: Another easy idea is to serve this delicious salad scooped into an avocado half and serve along with rye toast with melted cheese on top for a quick meal.

·       Layered Crab Salad: You can also serve this as a layered salad by layering the crab salad into parfait glasses alternating between layers of peeled orange segments and the crab salad.

Try this simple chicken salad that is filled with great depth of flavor created with chicken, garlic, sun-dried tomatoes and more.

Ingredients:

chicken - 2 cups cooked, cooled and cubed

garlic - 2 cloves finely chopped

sun-dried tomatoes in oil - 1/3 cup chopped (use oil for dressing)

broccoli - 1 1/2 cups chopped (raw or steamed)

fresh squeezed lime juice - 1 tbsp

Note: If you do not like raw broccoli, you may steam it lightly before adding to salad.

Directions:

- In a mixing bowl, add the chicken, garlic, tomatoes, broccoli, lime juice and the oil from the tomatoes. Toss well to combine.

Easy Salad Meals:

·       Chicken Salad with Udon Noodles: Serve this easy chicken salad over udon noodles with peach and cucumber slices on the side.

·       Easy Garlic Chicken Salad: Serve chicken salad over a bed of spinach leaves and shredded cabbage with a bowl of cold tomato soup and whole grain crackers.

·       Chicken Salad with Rolls: Another quick light summer meal recipe is to serve this garlic lime chicken salad with whole grain rolls or corn muffins.

Article Source: http://EzineArticles.com/expert/Laura_Cockerell/271871

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What Is The Most Effective Diet For Arthritis?

By Stephanie Cooke 

For a long time, doctors doubted that there could be any link between diet and arthritis. They saw the disease as a natural result of wear and tear on the joints, something inevitable as we age. However new research is making them reconsider this idea, as it now appears that nutrition plays a vital role in helping to prevent or ease the effects of arthritis. Eating certain foods can help to reduce the inflammation and pain and can slow the progression of the disease. This article examines the most effective diet for arthritis.

Vitamin C is a powerful antioxidant, and may protect the joints from the damaging effects of free radicals (unstable molecules that can cause joint inflammation). Recent research shows that vitamin C can help prevent bone loss and cartilage deterioration associated with aging. Vitamin C plays a key part in repairing cartilage and helps to keep your cartilage "young."

Fruits and vegetables rich in vitamin C include oranges, cantaloupe, broccoli, strawberries, peppers and cranberry juice. Vitamin C is also available in supplement form.

It is thought that eating foods that are rich in calcium and vitamin D can reduce the risk of developing osteoarthritis. The body manufactures vitamin D from sunlight so make sure you spend time outdoors every day- undertaking some form of exercise such as walking or cycling is ideal. Vitamin D can also be found in oily fish and fortified foods such as margarine and some cereals. Food rich in calcium include dairy products, nuts and seeds (especially sesame seeds) and fish.fish oil, salmon, mackerel, avocado, seeds, almonds, 

Omega-3 oils are thought to have anti-inflammatory properties and can reduce the pain caused by inflamed and swollen joints. Omega-3 oils are found in oily fish, such as salmon and mackerel. It is also found in avocados, nuts and seeds, especially almonds, and is added to some cereals or margarine.

A selenium deficiency has been linked to a more rapid progression of arthritic symptoms. Brazil nuts are particularly rich in selenium, but it can also be found in supplement form.

Eating a Mediterranean style diet is thought to be effective at preventing and treating arthritis. The Mediterranean diet consists mainly of fresh fruit and vegetables, oily fish, grains and pulses, with a limited amount of red meat.

Recent studies have indicated that vegetarian diets can be helpful for some people with rheumatoid arthritis. These studies also indicate that people who eat a lot of red meat seem to have a higher risk of developing inflammatory types of arthritis. If you decide to eat a vegetarian or vegan diet, make sure you are getting sufficient quantities of calcium, selenium, vitamin D and vitamin B12. Vegetarians can get vitamin B12 from yeast extract, soya milk or fortified foods.

Excess weight can exacerbate the symptoms of arthritis, as it places extra pressure on the weight bearing joints and can increase joint wear and tear. By eating a healthy diet, you will find it easier to lose any excess weight and your overall health will improve as a result.

Is arthritis making your life a misery? Would you love to be able to relieve the pain and discomfort of this debilitating condition? Drop by our blog Arthritis Remedy [http://www.arthritis-remedy.org] for tips and resources on how to deal with the symptoms of arthritis. Also visit to read reviews of some of the most effective arthritis treatments [http://www.arthritis-remedy.org/category/arthritis-reviews/] available

Article Source: http://EzineArticles.com/expert/Stephanie_Cooke/238307

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