How to Boost Your Immune System with Plant-Based Foods

We often struggle to run healthy lifestyle, but often we fail because we lack background knowledge. Maybe you don’t know how to boost your immune system quickly and without any medication, then this post just for you.

Nature has provided us with all necessary items to eat and stay healthy, whereas we become choosy and get various viruses, flu, and other illnesses.

The doctors believe the number one reason for getting ill frequently is improper eating habits. They say we should not avoid eating certain foods that smell bad or taste not so much delicious, like garlic and onion. The reason is below.

Garlic: This magnificent plant will protect you from any viruses if you consume it more often than you usually do. If you don’t like its taste and smell, you may just swallow it like a pill. It is among those with immune boosting foods that keep your body healthy. 

Garlic and onions are a powerful weapon to improve immune system.

Onion: Like garlic, onions contain allicin, which helps you to struggle against cold and flu. Of course, they are not as sweet as candies but they are much more helpful. You may put a half cut onion in your bedroom while sleeping, and it will kill a lot of bacteria. Although, the first and most important benefit of onions is that they improve immune system.

Squash: This beautiful vegetable is a rich source of vitamin C and carotene. It decreases the risks of various cancers, protects eyes and skin from ultraviolet light. Hence, squash is one of the immunity boosting foods that will enable a healthy lifestyle.

Citrus fruits: Adding a bit of citrus fruit to your daily food will change the day a lot. As far as oranges, grapefruits, and other citruses are high in vitamin C, your body’s resistance will significantly increase when using them. These fruits are among foods that boost the immune system. 

Citrus fruits are among those that boost immunity.

 

Green tea: This tea is a rich source of antioxidants, and some studies state that it destroys influenza and other cold viruses. A cup of green tea with lemon and honey will do much better. That is why green tea is capable of boosting your immune system.

Mushrooms: Experts believe that mushrooms have been a guarantee of healthy immune system for centuries. They consider mushrooms increase the production of white blood cells. That is why mushrooms are regarded as one of the best immune-boosting foods.

For centuries mushrooms have been the guarantee of healthy immune system.

Now you already know how to boost your immune system with plant-based foods and there is no need to be frightened of viruses, cancer or another unpleasant phenomenon.

10 Proven Health Benefits of Dark Chocolate

Believe it or not, but the small seeds of the cocoa tree are able of magic. Dark chocolate has a number of health benefits, and they are conditioned with the cocoa seeds. They have a number of health benefits and decrease the risk of heart disease. Now let’s get acquainted with a few of the health benefits of dark chocolate. Here we go.

Health benefits of dark chocolate are numerous.

 

Dark chocolate is nutritious

You can get a reasonable amount of soluble fiber, iron, magnesium, copper, and other minerals, and then buy dark chocolate that contains 70-85% cocoa. They are nutritious and high in cocoa content. Dark chocolate benefits are not limited to this one.

Dark chocolate is high in antioxidants

A recent study showed that the dark chocolate contains more antioxidants, polyphenols and flavanols than a few fruits, as blueberries and other berries. Thus, dark chocolate benefits were added with one more extravagant version.

Dark chocolate improves blood flow and lowers blood pressure

It is proved that the dark chocolate contributes to blood flow and lowers blood pressure due to the flavanols stimulating endothelium. That is what makes the next health benefit of dark chocolate.

Dark chocolate raises HDL and protects LDL

Dark chocolate take-in can improve a number of significant risk factors for heart disease. During the trial, cocoa powder significantly decreased LDL cholesterol amounts in men. It also increased HDL and decreased LDL in men with high cholesterol, enriching the list of dark chocolate benefits.

Dark chocolate decreases the risk of cardiovascular disease

Studies proved that the use of cocoa may reduce the risk of cardiovascular disease. A recent study that included 470 elderly men showed that cocoa reduces the risk of cardiovascular death by a whopping 50% during the 15 years.

Another study discovered that eating chocolate two or three times a week may lower the risk of calcified plaque in the arteries by 32%. So this was another option for improving your healthy lifestyle.

Dark chocolate improves blood flow and lowers blood pressure.

Dark chocolate can have a protective function against the sun

It turns out that the dark chocolate is useful for your skin as well. The flavanols that it contains are sun-induced damage protectors and improve your blood circulation in the skin. 

Dark chocolate improves brain function

We have good news for those who get tired soon. Believe it or not, dark chocolate improves your brain function and stimulates verbal fluency, the cognitive function of your brain, etc. So daily consumption of dark chocolate will significantly increase your mental health and productivity.

These were the tips that we would like to share with you in regard to health benefits of dark chocolate. Be healthy and don’t forget to take your piece of dark chocolate with you.

5 Healthy Breakfast Ideas for Busy Mornings

Again the morning is on, but you still don’t know what to eat for breakfast? Don’t be disappointed as this problem has numerous solutions with a variety of healthy breakfast ideas there waiting for you.
 

It’s just a matter of a few minutes to look through this guide and to have a ready list of healthy breakfast recipes for a whole month. Here are a few easy-to-do steps that will make your busy mornings healthier and easier.

Step 1: Avocado toast with eggs

It’s a proven fact that as much simpler, as much better. This easy recipe requires one avocado, two eggs, two slices of bread and salt. Lightly toast the bread, smash it with avocado and a bit salt, then add eggs. Your well-rounded and healthy food is ready, and you can enjoy it. 

Avocado toast with eggs is a simple, but tasty and healthy breakfast.

Step 2: Banana smoothie with peanut butter

Simple, healthy breakfast doesn’t require a big fridge full of various vegetables and fruits. For instance, you can make a perfect on-the-go snack with banana, peanut butter, milk and ice. You just have to smash all these foods in one blender and then add chocolate or vanilla if wanted.

There is no better healthy breakfast, than banana smoothie.

Step 3: Fruit and yogurt parfait

It is useless to speak of healthy breakfast foods, without mentioning fruits. They are the inseparable part of any meal, and it’s impossible to imagine a healthy diet without them. Our third step suggests fruit parfait with yogurt, what refers to fruit type, you are free to add whatever fruit you like, but you had better give preference to in season fruits. 

Fruit and yogurt parfait is one of those simple, healthy meals, that make your day.

Step 4: Savory oatmeal with an egg

Who can imagine her/his breakfast without oatmeal? Oatmeal is one of those simple, healthy meals that make our day. It is the best choice for the lazy ones, as you just have to prepare it with water or milk, and then add a pinch of salt and pepper. After you have done all this, the turn is for poached eggs. 

It is difficult to imagine a healthy breakfast without oatmeal.

Step 5: Leftovers and egg

Our healthy food guide will be incomplete if we miss out yesterday’s leftovers. If you are stuck with the leftovers, there is nothing to worry. What you should do next, is just putting all the leftover in one bowl, top it with a cracked egg and heat it in the microwave for 35 to 40 minutes. Afterwards, you may sprinkle it with grated Parmesan cheese. 

Our healthy food guide would be incomplete without leftovers.

You see how simple and quick it would be to prepare a healthy breakfast in the morning, even if you are short of time. 

A Few Easy Strategies to Plan Quick and Healthy Meals for Your Family

Running a healthy lifestyle and preparing quick and healthy meals for your families is not easy, as it may seem at first sight. You should be choosy whatever you eat or drink, besides you have to manage to do all this in a strict period. This hustle and bustle make your day disastrous. 

 

But there is no necessity to worry, because there exist a number of quick and healthy eating guidelines, which we will present you below.

Healthy meal planning is simple to make

Healthy Meal Planning

First of all, come up with your weekly meal plan. Twenty minutes a week is enough in order to plan your weekly meals if you want to eat quick, easy and healthy meals.

Use a calendar and both visualize and organize what you are going to eat on Monday, Thursday, and so on, so forth.

Decide, what your plate is going to be consisted of, like 1/3 of it should be vegetables, 2/3 protein, and the rest should be whole grains.

Use online healthy recipes or take them from cookbooks or magazines and collect them in a folder. Use no more than two new recipes a week, in case your expectations turn out not as planned. 

In case you have a tight working schedule, choose a few dishes you may prepare beforehand, on weekends and keep them in the fridge for further use. Finally, your healthy meal planning is ready.

Running a healthy lifestyle is not easy, but still possible

Writing a Grocery List

When you are done with deciding what to eat during the week, then you are ready to go to the grocery. Make a grocery list and buy all the necessary things for your meals.

It will take just 15 minutes to go through fridge, freezer, and pantry to find out what you have left and to prepare a new place for your purchase. 

Check staple ingredients, like salt, sugar and olive oil. They are running low very quickly. After you have done all this, review your list and be sure, you have included everything needed. 

Then, write the required amount, so that you didn’t under or over buy anything. Plan at least one or two hour for shopping at the grocery, so that you don’t have to rush.

Put your purchase in their places and enjoy your weekend, as everything is ready for a whole week. 

Usually, it takes fifteen minutes to take all the ingredients from the fridge and to cook them. These easy steps will save both your time and money. Otherwise, you have to decide what to eat within minutes, and you choose the most expensive one, either ordering pizza or going to a restaurant. In this way, you will avoid last-minute takeout and will enjoy your quick and healthy meals with family members.