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.

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A Few Flaxseed Oil Benefits

By Ben Mester  

  

Flaxseed oil is something that can be taken in many forms, and if you haven't started, the health benefits of flaxseed oil are very compelling. But before we go into that, let's explore flax and flaxseed a bit. Flaxseed, also known as flax seed and linseed, has been used and cultivated by man for many thousands of years. Native mostly to the Mediterranean region and east towards India, flaxseed and the oil it produces are very rich in Omega 3 fatty acids. Similar to fish oils and cod liver oil in that way, flaxseed is one of the few plants rich in beneficial omega acids.

Flaxseed also contains a healthy amount of fiber and is consumed as a dietary supplement for that reason also. Flaxseed can be consumed in a variety of manners. Some people prefer to eat flaxseed in seed form, while other people like to eat it in some form of powder, whereas still other people like to take the seed oil extract as a dietary supplement. To retain maximum benefits of the flax seed however, it's recommended that you either eat the entire seed or use it in ground powder form, instead of simply taking the oil.

1. Lowers Cholesterol. In an age where the majority of Americans over 50 have prescriptions for cholesterol controlling drugs like Lipitor, don't you think it's wise to at least explore controlling cholesterol in a natural way? Clinical studies have demonstrated that flaxseed oil helps the body to regulate levels of LDL cholesterol. That is the unhealthy type by the way. Before running to prescriptions, try boosting your fiber intake, and sprinkle some flax seeds over a salad or on top of some steamed vegetables. They're about the same size as poppy seeds and they have very little flavor.

2. Reduces Blood Pressure. Because of its levels of Omega 3 fatty acid and other factors, flaxseed oil is very good for the heart. In fact, because flaxseed is native to the Mediterranean area and has been used there for thousands of years, some researches speculate that the flax seed is one of the main components to why the Mediterranean diet is so heart healthy.

3. Reduces Inflammation. Recent studies have begun to show that flaxseed oil helps to reduce inflammation, and eases pain in the joints. These studies are inconclusive however, and the results are speculative.

4. Fights Cancer. Flaxseed has a grouping of compounds that's known as lignans, which studies have shown to help fight cancer. Flaxseed oil however, does not contain the same group of chemicals. That's why it was stated in the first paragraph that in order to obtain the full health benefits of flaxseed oil and flaxseed, it would need to be taken either as whole seeds, or ground up into powder.

For best results, you should try taking flax seed in powder form. Powders are usually a lot easier to work with than seeds, and flaxseed powder is no exception, with its virtually tasteless flavor. If you love fruit smoothies, you can mix in a small amount of flaxseed powder for that extra health benefit. You can add flaxseed powder in with flour during baking. You can also sprinkle some powder in with cheese sauces or cream sauces. A little bit of flaxseed goes a long way.

Thanks for stopping by! If you want to read more about different kinds of beneficial oils, read my articles on emulsified cod fish oil, andblack seed oil.

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All About The Fantastic Chia Seed

By Niky Rahner  

The Origin Of Chis Seeds

The word Chia comes from the ancient Mayan word for strength. It is believed that the Aztecs and Mayans first began using Chia seeds around 3500 BC. It was a staple part of these ancient peoples diet. This highly revered superfood was considered magical and godly because of its ability to increase stamina and energy for long periods of time.

Chia crops were cultivated in central Mexico until the 1700. After the Spanish conquest, the growing and use of chia seeds were banned as it was used by thee natives in religious ceremonies.

Benefits Of Chia Seeds

Adding chia seeds to your diet holds many benefits; in fact there is a myth that tells of Aztec warriors that could sustain themselves on just one tablespoon of chia per day... This may be because this amazing little superseed comes very close to being a complete food. One tiny seed that gives you everything you need!

... So adding chia to your diet is like adding EVERYTHING to your diet!

Read on to find out more about why this little superseed is so well loved.

Vitamins And Minerals

Chia seeds have exceptional amounts of good fats, including the essential omegas. Omega 6 is found in many foods while omega 3 is much harder to come by; these fats are called essential because the body does not produce them. They are however essential for the proper function of most of our vital organs and therefore need to be taken in through our diets.

This little superseed also contains high levels of protein and 19 amino acids making it a near complete source of protein. They also have high levels of calcium and magnesium, and are a good source of fiber. All of that goodness rolled into one tiny and shiny pretty little seed.
Brain Food

Chia's very oily make up is mostly what makes it such an extremely attractive food. This is because our brains not only need certain amounts of these essential fatty acids (EFA), but also thrive with increased intake. This is especially true for the rare and essential omega 3 fatty acid.

The potent chia seeds contain an essential fatty acids which is called docosahexaenoic acid (DHA), this oil is an essential structural component of brain cells. EFA's are also known to make cell membranes more flexible making nerve transmission more efficient.

There is so much more that could be said on this matter but basically; if your brain is happy and functioning well, just imagine how well you, as a whole, will happily be able to function in life.

Jelly Belly

When chia seeds get wet, a thick and soluble gel layer forms around the seed. This gel is rich in soluble fiber and smoothly moves through the digestive system cleaning things up as it goes.

This chia gel is also believed to inhibit the breaking down of carbohydrates. This slowed break down of carbs is believed to slow the uptake of sugars into the blood stream.

Healthy Bones

We all know that calcium is essential for bone health and chia contains 63% of our daily recommended intake in a 100g serving- that is five times more calcium than milk! But now, even more fascinating is the fact that this beautiful food contains a trace mineral known as boron, which promotes the transfer of calcium from your blood to your bones.

The chia seed also contains high levels of magnesium, magnesium is as important to bone health as calcium is. It helps regulate calcium levels as well as contributing to the bones strength. This amazing mineral combination makes chia a very effective skeletal food.

Athletes Food

The chia seed has been known as the runners' food, this is because chia is a near complete source of protein, a good source of fiber and has a very good balance of essential fats. This combination is excellent for improved endurance and heightening levels of fitness. The essential fats also help to lubricate the joints and obtain optimum flexibility.

Amazing Chia facts

1.    Chia seeds can absorb about 9 times their own weight in water, making them excellent for keeping hydrated and maintaining electrolyte balance.

2.    Chai seeds contain a trace mineral known as strontium, which showed marked improvement in osteoporosis patients bone density in 2 separate studies done in 2004 and 2009 and published in the New England Journal of Medicine.

3.    Chia seeds combination of omega 3 and dietary fiber are believed to reduce the risk of heart disease and heart disease related issues such as high blood pressure and high cholesterol.

4.    Chia is great for weight loss as it bulks up food without adding flavor or calories and it slows down the conversion of carbs into sugar making you feel fuller for longer and keeping sugar levels balanced.

5.    Missionaries and Indians of old used chia to make healing poultice for gunshot wounds. Chia is an anti-inflammatory food, and the near perfect balance of omega 3and 6 are believed to protect against inflammations like arthritis when consumed.

Ways To Use Chia Seeds

Chia seeds are most commonly sold whole but can be milled as well. They are extremely mild, and add barley any flavor when added to other foods. When eaten alone, their slight but distinctive earthy flavor is just most enjoyable.

Chia seeds can be added to fresh water, juices, smoothies, nut milks or any other liquid or they can be chewed on dry. If you decide to have them plain, make sure you are fully hydrated or that you have a glass of water as they will draw liquid to hydrate themselves which could leave you in need of a bit of extra liquid.

There are many different chia seed recipes out there. Recipes for chia porridges, chia desserts, drinks, cracker, cookies and so much more. Once you have tried a few of these recipes for yourself, and the chia oil start working its super magic on your mind, there is no doubt, you will be adding to this creative data base yourself.

Follow the link for lots of amazing information on the Top 10 Superfoods [http://top10superfoods.net]

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