Author Archives: Shawn Callaham

Ways On How To Improve Your Immunity During Winter

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If you regularly get cold during winter while your close associates have none, then this article is for you. In this article, we will offer you effective ways on how to improve your immunity during winter. It is possible to go through winter without any colds or flu. You just have to apply these practical and proved ways to ensure that your immune system protects you every season of the year.

Tips on how to improve your immunity during winter

1. Be on a healthy diet

ur7yuui9reg4Make sure a credible dietician attests your diet. Consume foods with substantial nutrients, vitamins and minerals. Focus on taking whole foods and avoid processed consumables. Take a lot of proteins by choosing foods like legumes, nuts and whole grains, fresh fruits among others. This will result in boosting your personal health and eventually the immune system.

2. Do not consume processed foods

Avoid taking processed meals like canned meat, soft drinks, fried foods, and food preserved with artificial sugars. Too much intake of processed meals damages the immune system, making you prone to infections.

3. Eat a lot of fresh fruits

Fruits are the main source of vitamins. Vitamin C, which is found in almost every fruit is essential for maintaining body health and improving the immune system. Consume a lot of fresh fruits like citrus fruits, berries, and kiwi. You can also supplement your diet with a lot of dark green vegetables; they are substantially high levels of Vitamin C.

4. Drink too much water

Water is the only healthiest fluid that can be taken as much and as often as somebody wants or can. Water assists in cleaning up the body system of dangerous toxins, thus removing unwanted material that could otherwise damage the immune system.

5. Exercise regularly

Exercising regularly supports the builds up the body system. In addition to removing toxins through sweating, it increases the overall body functioning. This will help to improve your immune system and make you resilient to infections during winter.

6. Make sure you eat spices in your meals

Foods like onions, ginger, garlic, curry among other are goods for immune system development. They are composed of richer minerals and nutrients essential for the development of the immune system.

7. Enjoy the sunlight

Vitamin D is important for immune system development, make sure you get enough time enjoy the sun. Sunlight is the main source of Vitamin D.

8. Get ample time to rest

43uhwjrekgt34eThe body needs enough rest after the day’s activities. When you overwork your body, they system will also malfunction. Make sure you have enough resting time between 7 and 9 hours.

9. Avoid stress

Finally, enjoy life. You should avoid stress because it exposes us to hormonal imbalance which is dangerous for the proper functioning of the body.

Top Vegetarian Protein Sources

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Protein is one of the essential nutrients that play a key role in how the body functions. However, too much of it is associated with many diseases. It’s, therefore, important to consume a varied diet than to focus on a particular nutrient. As long as your daily calorie intake is adequate, it can be easier for you to meet protein RDA recommendations — which are about 15% to 20% of calories. That is approximately 48g — 60g per day. You don’t need to eat just animal products to get enough protein.

There are best protein sources for vegetarians.

1. Quinoa

Quinoa (technically a seed) contains more than 8 grams/cup — including all the 9 essential amino acids, which the body needs for repair and growth, but can’t produce on its own. This is contrary to most grains that contain minuscule amounts of protein. Because of that, quinoa is usually referred to as a perfect protein. Additionally, it’s amazingly versatile because it can be easily added to vegetarian chili or soup during the winter season, served with fruit and brown sugar as a breakfast cereal, or can be tossed with vinaigrette and vegetables to make a delicious summer salad.

2. Green peas

ueiwjuwiofg943Foods that belong to legume family are often good vegetarian protein sources, and since peas belong to this family, they are no exception. One cup of peas contains about 7.9 grams – the same as a glass of milk. If you do not like peas as a side meal, try to blend them into a pesto.

3. Nuts & nut butter

Nuts are rich in both protein and healthy fats, making them a highly valuable vegetarian diet. However, because they’re high in calories, cashews, pistachios, and almonds, for instance, all contain 5g to 6g of protein per ounce and 160 calories. It’s, therefore, important to choose varieties that are dry roasted or raw. Nut butter, such as almond butter and peanut are also good sources of protein.

4. Beans

Beans are available in several different varieties, including heirloom, pinto, white, and black just to mention a few, but all of them have high amounts of protein. For example, just two cups of kidney beans contain about 26 grams.

5. Chickpeas

y7uwihdfjkgvbreAlso referred to as garbanzo beans, chickpeas can be easily tossed into salads, pureed into delicious hummus, or salted and fried as a crispy snack. These legumes contain about 7.3g of protein in only half a cup. They are also low in calories and high in fiber.

Conclusively, besides these great vegetarian protein sources, Edamame, Chia Seeds, Lentils, Greek Yogurt are also some other sources of protein you can consider.