NutraChamps Blog

Tag: immune system

  • Best Natural Ways to Support Your Immune System!

    Best Natural Ways to Support Your Immune System!

    Our immune systems work hard every day, even when we don’t notice. The immune system has an important task, which is to protect our body from harmful substances and invaders including germs, bacteria, and other microorganisms. Think of the immune system as our own built-in defence system, working hard to fight off any threats that might harm you as an individual. Our immune systems don’t ask for much, but they do need us to treat our bodies with care. It’s important to recognize that there are things we can do that weaken the immune system and should be handled with caution, such as drinking, smoking, and eating highly processed foods. The good news is, that there are so many natural things we can do to strengthen and support the immune system in the body, allowing it to function more optimally. In this blog post, we’re going to share some of the best and most studied ways to boost your immune system and keep it thriving! If you’re interested in feeling your best this fall and winter season, keep on reading…

    Eat nutrient-dense foods

    The foods we consume are one of the most important ways we can take care of our immune system. The foods we eat can either fuel our body or burden our body. When making food choices to support the immune system, it is important to consider a variety of whole foods. Focusing on fruits, vegetables, nuts, seeds, legumes, lean proteins, and healthy fats is a simple way to ensure you’re getting what you need. Consuming a balanced diet means making sure each meal contains protein, carbs, and healthy fats. This is one of the best ways to support the immune system. Some of the best nutrient-dense foods for immune system health include:

    • Citrus fruits & greens including oranges, mango, and spinach
    • Nuts & seeds including almonds, walnuts, and tahini
    • Herbs such as garlic, oregano, and ginger
    • Protein sources containing a variety of nutrients such as eggs, fish, and legumes
    • Fermented foods such as sauerkraut, yogurt, and kimchi

    These foods contain a plethora of Vitamins, Nutrients, and Antioxidants that will support the body on a cellular level, keeping it thriving throughout the cold & flu season.

    Manage stress levels

    Many of us are bombarded by daily stressors in life including deadlines, family matters, business-related concerns, and so much more! One of the most important things we can do for our immune systems is to utilize tools to manage stress in a healthy way. Oftentimes, people can lean toward unhealthy coping mechanisms to deal with stress which include drinking, smoking, gambling, or too much screen time. Instead, cultivating a toolbox of healthy coping mechanisms will not only help to manage stress, but also positively benefit mental health. Here are some suggestions for dealing with stress in a healthier way:

    • Meditation: One of the top benefits of meditation is that it can significantly reduce stress. There are so many simple ways to meditate on a daily basis, one of them is by using an app! You can download Insight Timer or even try headspace to follow along with some guided meditations that can range in length from 5 to 10 minutes long!
    • Deep breathing: The breath is one of the most simple yet powerful ways to support stress in the body. Practicing deep breathing has the capability to activate our parasympathetic nervous system, allowing us to get into a state of rest & digest. When you feel stress creeping up on you during the day, try taking some deep inhales for a count of 4 and deep exhales for a count of 4, it will make a big difference! 

    Get enough sleep

    Did you know that when you sleep your body goes through an internal repair? While it might seem as though the body remains idle during sleep, it is actually doing a lot of work to repair and keep you healthy! During deep sleep, the body works to strengthen your organs, muscles, cells, and other essential systems. Since the body needs sleep to do its important repair work, it’s essential to get enough quality sleep in order to be the healthiest version of yourself. If you struggle to get sleep, there are many ways you can work to improve your sleep hygiene. Some of our suggestions include:

    • Maintaining a regular bedtime and wakeup time, the body appreciates routine and consistency.
    • Staying away from screens and stressors at least one hour before bedtime.
    • Optimizing the temperature and environment in your bedroom to promote calm and tranquility.

    Exercise 

    Physical activity has plenty of benefits, from helping to manage weight, to reducing the risk of heart disease, and even supporting mental health. Now studies have even proven that physical activity helps to improve the immune system! Physical activity actually changes the body on a cellular level by increasing the amount of white blood cells which are specifically linked to help the body fight off infections and diseases. The physical activity you do to benefit your immune system doesn’t need to be strenuous. A simple daily walk, yoga, or cycling can all positively impact the immune system. Experts suggest that adults ranging from 19-64 years old should aim for 4 to 5 days of exercise per week with at least 150 minutes dedicated to moderate intensity physical activity. 

    Take supplements

    Sometimes our immune system can use a little extra support and boost, especially during the peak times of the year where we are more susceptible to catching viruses. Taking supplements can be a useful way to ensure your body has extra protection and strength during cold & flu season. Some of our top suggestions of supplements to take for the immune system include:

    Supplements are a great tool, but shouldn’t be only relied on as the be-all end-all to support your wellbeing. They’re made to “supplement” your lifestyle not makeup for poor daily choices that don’t align with a state of wellbeing. Supplements work in harmony alongside living a balanced lifestyle! 

     

  • Say Goodbye to Allergies With These Supplements

    Say Goodbye to Allergies With These Supplements

    Ah, allergies. The uninvited guests that wreak havoc on our lives. Whether it’s a sneeze attack, itchy eyes, or a runny nose, allergies can turn a beautiful day into a battlefield. Fear not, we shall uncover the best supplements to help you conquer those pesky allergies! Get ready to bid farewell to your watery eyes and embrace a life free from the grips of sneezing fits. Let’s dive right in!

    1. Quercetin – Nature’s Allergy Warrior:

    Ever heard of quercetin? No, it’s not a fancy name for an exotic fruit, but it sure packs a punch against allergies! Quercetin is a natural flavonoid found in fruits and vegetables like onions, apples, and berries. This mighty supplement works wonders by inhibiting the release of histamine, the troublemaker responsible for allergy symptoms. It’s like having your own superhero fighting the forces of sneeziness and itchiness!

    1. Butterbur – A Botanical BFF:

    Don’t let the name fool you. Butterbur is not some bizarre dairy product. It’s a herbal extract derived from the roots of the butterbur plant, known for its allergy-fighting properties. This supplement is a true friend to allergy sufferers, as it helps to reduce inflammation and block the activity of leukotrienes, which are molecules involved in allergic reactions. 

    1. Vitamin C – Your Immune System’s Ally:

    When it comes to allergies, boosting your immune system is a top priority. And who better to enlist than Vitamin C, the ultimate ally in the battle against allergies! Not only does it strengthen your immune system, but Vitamin C also acts as a natural antihistamine. So, load up on oranges, strawberries, and other citrusy delights to keep those allergies at bay! 

    1. Omega-3 Fatty Acids – Fishy Friends:

    Fish might not be everyone’s cup of tea, but their Omega-3 fatty acids are certainly worth a mention when it comes to fighting allergies. These healthy fats can help reduce inflammation and allergic responses in the body. So, consider adding fatty fish like salmon, mackerel, or sardines to your diet or opt for fish oil supplements to unleash the power of those fishy friends!

    Voila! There you have it, a roundup of some of the best supplements to tackle your allergies head-on. From the mighty quercetin to the botanical BFF butterbur, and the immune-boosting ally Vitamin C to the fishy friends loaded with Omega-3 fatty acids, there’s a supplement for every allergy warrior out there.

    However, it’s important to remember that supplements should not replace a healthy diet or medical advice. Always consult with a healthcare professional before adding any new supplements to your routine. And of course, it’s crucial to identify and avoid your specific allergy triggers to truly enjoy the bliss of an allergy-free life.

    Sources:

  • From Weed to Wonder: How Dandelions Can Boost Your Health

    From Weed to Wonder: How Dandelions Can Boost Your Health

    Have you ever stopped to smell the flowers? If you have, chances are you’ve encountered a dandelion. This little yellow flower that’s often considered a pesky weed has more benefits than meets the eye. From its leaves to its roots, dandelions are a powerhouse of health benefits that have been used for centuries in traditional medicine. In this blog post, we’ll explore the surprising benefits of dandelions and why you should consider adding them to your diet.

    Digestive health:

    Are you someone who struggles with bloating, constipation, or other digestive issues? Dandelions can help! Dandelion leaves act as a natural diuretic, which means they can help flush out excess water and salt from your body. This can help reduce bloating and water weight. Additionally, dandelion roots have been shown to increase bile production, which aids in digestion and can help alleviate constipation.

    Liver detox:

    Your liver is responsible for filtering toxins from your body, but sometimes it can use a little extra support. Dandelion root has been used for centuries in traditional medicine as a liver detoxifier. It contains compounds that stimulate the liver and increase bile production, which helps remove toxins from the body. Additionally, dandelion root is rich in antioxidants, which can protect the liver from damage caused by free radicals.

    Immune system booster:

    Dandelion leaves are packed with vitamins and minerals that can help boost your immune system. They contain high levels of vitamin C, which is essential for immune function. Additionally, dandelion leaves contain vitamin A, vitamin K, and iron, all of which can help support a healthy immune system.

    Weight loss aid:

    If you’re trying to lose weight, dandelions can be a helpful addition to your diet. Dandelion leaves are low in calories and high in fiber, which can help keep you feeling full and satisfied. Additionally, dandelion leaves have been shown to have a prebiotic effect, which means they can help promote the growth of healthy gut bacteria. This can help improve digestion and aid in weight loss.

    Skin health:

    Dandelion root has been used for centuries as a natural remedy for skin issues. It contains compounds that have anti-inflammatory properties, which can help reduce inflammation and irritation in the skin. Additionally, dandelion root is rich in antioxidants, which can help protect the skin from damage caused by free radicals.

    From digestive health to immune system support, dandelions have a lot to offer. This little yellow flower is a powerful natural remedy that has been used for centuries in traditional medicine. If you’re interested in incorporating dandelions into your diet, there are many ways to do so. You can add dandelion leaves to salads, smoothies, or stir-fries, or try dandelion root tea for a liver detox. NutraChamps even offers a liver detox supplement that contains dandelion root. So the next time you see a dandelion, don’t think of it as a pesky weed. Instead, think of it as a little powerhouse of health benefits.

    Sources:

    • Schütz K, Carle R, Schieber A. Taraxacum–a review on its phytochemical and pharmacological profile. J Ethnopharmacol. 2006 Oct 11;107(3):313-23. doi: 10.1016/j.jep.2006.07.021. Epub 2006 Aug 8. PMID: 16950583.
    • Clare BA, Conroy RS, Spelman K. The diuretic effect in human subjects of an extract of Taraxacum officinale folium over a single day. J Altern Complement Med. 2009 Aug;
     
  • Benefits of Selenium!

    Benefits of Selenium!

    Have you ever heard of selenium? No, it’s not a new iPhone model or a fancy sports car. Selenium is actually a mineral that plays an important role in keeping your body healthy and functioning properly. And today, I’m going to talk about the benefits of selenium that will make you want to include this mineral in your diet. So, buckle up and let’s dive into the world of selenium!

    What is Selenium?

    Selenium is a mineral that is found in soil, water, and some foods. It is a trace element, meaning that your body only needs it in small amounts to function properly. Selenium acts as an antioxidant, helping to protect cells from damage caused by free radicals. It also plays a role in thyroid function and immune system health.

    Benefits of Selenium

    1. Boosts Immune System

    Selenium has been shown to boost the immune system by enhancing the production of cytokines, which are proteins that help regulate the immune response. This mineral also helps to increase the production of white blood cells, which are responsible for fighting off infections and diseases.

    1. Improves Heart Health

    Selenium has been found to play a role in reducing the risk of heart disease. Research has shown that people who consume higher amounts of selenium have a lower risk of developing heart disease. Selenium helps to lower inflammation and oxidative stress, which are two factors that contribute to the development of heart disease.

    1. Supports Thyroid Health

    Selenium is essential for thyroid health because it helps to regulate the production of thyroid hormones. The thyroid gland needs selenium to function properly, and without enough selenium, the thyroid may not be able to produce enough hormones. This can lead to hypothyroidism, a condition in which the thyroid gland does not produce enough hormones.

    1. Promotes Cognitive Function

    Studies have shown that selenium may play a role in promoting cognitive function and reducing the risk of cognitive decline. This mineral helps to reduce inflammation and oxidative stress in the brain, which can contribute to cognitive decline.

    1. Protects Against Cancer

    Selenium has been found to have anti-cancer properties, and research has shown that it may help to reduce the risk of certain types of cancer, including prostate, lung, and colorectal cancer. This mineral helps to protect cells from damage caused by free radicals, which can contribute to the development of cancer.

    Food Sources of Selenium

    Selenium is found in a variety of foods, including:

    • Brazil nuts
    • Tuna
    • Shrimp
    • Halibut
    • Chicken
    • Turkey
    • Eggs
    • Spinach
    • Brown rice
    • Sunflower seeds

    Including these foods in your diet can help to ensure that you are getting enough selenium. However, if you are unable to get enough selenium from your diet alone, you may want to consider taking a supplement.

    NutraChamps and Selenium

    At NutraChamps, we believe in using the highest quality ingredients in our supplements to help support your health and well-being. That’s why we include selenium in our Balance supplement, which is designed to support hormonal balance, thyroid function, and immune system health. Our Balance supplement contains 200 mcg of selenium per serving, which is the recommended daily intake for adults. 

    Selenium may not be the most well-known mineral, but it plays an important role in keeping your body healthy and functioning properly. From boosting the immune system to protecting against cancer, selenium offers a variety of benefits that make it worth including in your diet. So, if you want to support your health and well-being, make sure to include selenium-rich foods in your diet or consider taking a supplement like NutraChamps Balance. 

     
  • Acai: The Superhero of the Fruit World

    Acai: The Superhero of the Fruit World

    Are you ready to add some excitement to your life? Look no further than the acai berry! This little berry from the Amazon rainforest is packed with health benefits that will leave you feeling energized and ready to take on the world. So let’s get down to business and explore why the acai berry is the superhero of the fruit world.

    First off, let’s talk about the antioxidants found in acai berries. These antioxidants help fight off free radicals that can damage your cells and contribute to aging and disease. In fact, a study published in the Journal of Agricultural and Food Chemistry found that acai berries have significantly higher antioxidant activity than other commonly consumed berries such as blueberries and strawberries. So not only do they taste great, but they’re also better for you!

    Next up, let’s talk about the heart-healthy benefits of acai berries. A study published in the journal Nutrition found that acai pulp significantly reduced total cholesterol, LDL cholesterol, and triglycerides in overweight adults. Lowering these markers can reduce the risk of heart disease and stroke. So if you’re looking to keep your heart healthy, adding acai berries to your diet is a smart choice.

    But wait, there’s more! Acai berries are also great for boosting your energy levels. They contain natural caffeine, which can give you a quick energy boost without the jitters that can come from drinking coffee or energy drinks. Plus, they’re packed with fiber and healthy fats that can help keep you feeling full and satisfied throughout the day.

    So how can you add acai berries to your diet? One option is to buy frozen acai puree and blend it into smoothies or bowls. You can also find acai powder and add it to your oatmeal, yogurt, or baked goods. Or, if you’re on the go, you can try a supplement like NutraChamps’ Resveratrol, which includes acai berry extract along with other antioxidant-rich ingredients like grape seed extract and green tea extract. NutraChamps also offers Super Greens and Super Greens Antioxidant, both of which contain acai berry along with a variety of other nutrient-dense ingredients.

    In conclusion, the acai berry is a true superfood that can provide a variety of health benefits. From its high antioxidant content to its heart-healthy properties and energy-boosting effects, this little berry packs a big punch. So go ahead, add some excitement to your life and give acai berries a try!

    Sources:

    • Schauss, A. G., Wu, X., Prior, R. L., Ou, B., Huang, D., Owens, J., & Agarwal, A. (2006). Antioxidant capacity and other bioactivities of the freeze-dried Amazonian palm berry, Euterpe oleraceae mart. (acai). Journal of Agricultural and Food Chemistry, 54(22), 8604-8610.
    • Udani, J. K., Singh, B. B., Singh, V. J., & Barrett, M. L. (2011). Effects of Acai (Euterpe oleracea Mart.) berry preparation on metabolic parameters in a healthy overweight population: a pilot study. Nutrition journal, 10(1), 45.
  • How to Take Care of Yourself When You’re Feeling Sick

    How to Take Care of Yourself When You’re Feeling Sick

    If someone really close to you catches a cold or flu, chances are you go into caregiver mode. It certainly sucks to see the people we love feeling sick, so we do our best to help them out.

    But what happens when you start feeling sick? Do you know how to take care of yourself? Although help from others is great, and might even be necessary at some points, there are things that you can do to help yourself slowly recover!

    What happens to your body when you get the flu?

    Fever, chills, muscle aches, scratchy throat, and a runny nose are just some of the common symptoms you may feel that accompany the flu. Have you ever really wondered how this actually begins? In order for influenza virus to take over, it must first enter the body. Cold viruses usually only impact the upper airways of the body such as the sinuses, throat, and nose. Whereas flus can take hold in both the upper and lower airways and usually make their way into the lungs, which is why you can tend to feel worse than just a cold. 

    At this point in time, our immune system kicks into gear! It senses the unwanted guest within the body (flu) and begins to release white blood cells and other chemicals to take out these pesky invaders. The lymphatic system also helps with this process by helping to carry white blood cells throughout the body.

    So basically, your body is fighting a battle for you on it’s own! Needless to say, there are things that you should do to help support the immune system and help your recover fully!

    5 Ways to Help Yourself When Sick:

    Stay hydrated:

    Drinking enough fluids is one of the most essential and best things you can do for yourself when you’re feeling sick. Staying hydrated is super important no matter what, but especially if you have a cold or flu. By drinking water, juices, and electrolytes you will be replacing fluids you may have lost while also loosening mucus within the body. It especially helps to drink warm liquids when you’re sick because they soothe the throat and relieve congestion!

    Get enough sleep and rest:

    Sleeping and resting enough is absolutely essential for recovery when you are sick. Your body actually increases the production of antibodies at this time. Unfortunately, sometimes it’s a bit tough to get proper shut eye when you don’t feel your best. Some of the ways you can help yourself rest when sick with a cold or flu is to take OTC (over the counter) medications, elevate your head with the proper pillows, and moisturize the air.

    Eat infection fighting foods:

    To give your immune system that extra support it needs while you’re under the weather, eating the right foods can truly help the recovery process. Chicken soup, garlic, honey, ginger, fruits filled with vitamin C, and leafy greens are all amazing options to help you feel better.

    Take Vitamin C and Zinc:

    Studies show that the combination of Vitamin C and Zinc are important for immune system defence and maintenance of good health. Symptom relief has been shown to be quicker when this vitamin and mineral are incorporated daily and during the duration of a cold or flu.

    Reduce Stress:

    Too much stress is never a good thing, especially when you’re already feeling under the weather. Stress increases cortisol levels in the body, which can in turn suppress the immune system. When you have a cold or flu it’s best to take the time to rest and give your body the healing that it needs. Take time off work if you can, and remember to lean on the people you love for some extra support if necessary!

    For the most part, fighting off a cold or flu will eventually happen in time within healthy individuals. While it’s important to take care of yourself while feeling ill, it’s also important to know when you should consult with a doctor or healthcare specialist. If your symptoms last for 10 days with no improvement, that is usually a good sign to go and speak with a professional. Those who also have more health complications or are vulnerable should speak with a doctor as soon as symptoms begin to appear. This includes if you’re pregnant, have other medical conditions, and if you are 65 years of age or older.

    Sources:

    https://pubmed.ncbi.nlm.nih.gov/22429343/

  • Natural Ways to Strengthen Your Immune System

    Natural Ways to Strengthen Your Immune System

    The human body is absolutely incredible. Each one of us is equipped with internal systems that work hard every day to keep us healthy and functioning. One of the systems we have that protects our wellbeing is our immune system. Immunity is a trending topic that has been in headlines and talked about quite a bit in the past couple of years due to the pandemic. Although our immune system works to protect us from viruses, it does even more than that too!

    Quite literally, our immune systems are composed of organs, white blood cells, proteins (known as antibodies), and chemicals. Although our immune systems do a pretty good job on their own, sometimes they need a little extra assistance to function optimally. 

    In this blog post we are going to break down how the immune system really works and 6 natural ways you can contribute to it!

    The best way to think of an immune system is to think of an army made up of cells that work to defend the body from foreign substances known as antigens. It’s pretty amazing that our bodies can actually tell the difference between which cells are our own and which substances are harmful to our body.

    Some of the most common outside invaders that we come into contact with include bacteria, viruses, fungi, and toxins. When these come into contact with the body, the immune system goes into action. As a whole, the immune system works as a team to do its best to defend these invaders and keep us healthy!

    You may be thinking, “why do I tend to get more colds and flus in the winter time?” Many of us think it’s because of the temperature drop, but you might be surprised to know that experts say this isn’t the main reason why! Dr. William Schaffner, an expert in infectious diseases told healthline.com that, “respiratory infections are transferred more readily in the winter time for two reasons.” He went on to say, “The first is we spend more time in enclosed spaces, close to each other, so that we have more prolonged face-to-face contact.”

    He then went on to say that the second reason is actually due to humidity! “When we’re in a time of low humidity such as we have in the winter time, it appears that that little bit of moisture that surrounds the virus evaporates, so the virus remains in the air for a sufficiently prolonged time so that the person who is sufficiently close to me can breathe it in.”

    So if we tend to become more sick in the winter due to these two factors, what can we do to boost our immune system to better handle these threats? Well, luckily through supplementation, food, and lifestyle there are ways you can work together with your immune system to lower your chances of catching a cold or flu! Keep on reading to find out how!

    Stay hydrated

    Did you know that simply drinking enough water each day can help your immune system along with another multitude of benefits? Water is a big part of how we are made up and it’s actually a part of the blood stream. In order for our body to transport our nutrients, we need enough water. Since everybody is different, there is not one standard amount of water everyone should be drinking per day. Some experts recommend drinking half an ounce to an ounce of water for each pound you weigh. This amount will differ depending on how active you are too.

    Harness the power of Vitamin D

    We all need vitamin D, it plays such an important role in our overall health such as maintaining strong bones, strengthening the immune system, regulating mood, and lowering inflammation. Studies have actually found that Vitamin D deficiency is a global issue and about 1 million people worldwide are deficient. They’ve also found that about 35% of the population in the United States aren’t getting enough. 

    Sunshine is the most common and ideal way humans can get adequate vitamin D, but nowadays there are supplements available to solve this issue as well! At NutraChamps we have two kinds of vitamin D3 supplements paired alongside K2 (calcium). They come in liquid form and capsule form. 

    Get enough sleep

    We all know the importance of rest and how it benefits our bodies physically, emotionally, and mentally. Sleep is the ultimate form of rest and recovery for the body! Many studies have proven the importance of the link between a good night’s sleep and a better immune system. More recently, research from Germany has found that sleep improves cells called “T cells.” These cells are a big part of the immune system and actually wards off antigens and foreign substances that enter the body. 

    One way you can start implementing a good night’s sleep is by making a peaceful night time routine a priority. Instead of spending the evening watching TV or being on your phone, try curling up with a good book, lighting some candles, or listening to a guided meditation. This will help you wind down and promote relaxation before snoozing!

    Eat foods high in Vitamin C

    If I told you to name a food that is high in Vitamin C your first answer would probably be oranges. While this is true, there are actually so many other great sources of Vitamin C available. Did you know that a medium bell pepper has twice the amount of Vitamin C than an orange? Some other great vitamin C food sources include strawberries, tomatoes, and even white potatoes! 

    Vitamin C is great for the immune system because it is an antioxidant which helps to fight free radicals in the body!

    Lower your Stress

    Some types of stress are good like the kind you feel while being on a rollercoaster or going on a very first date. Long-term, chronic stress such as working in a demanding job or being in a toxic relationship can take a toll on the body, and your immune system. Stress can impact the parasympathetic nervous system as well as cortisol levels which in turn impacts the immune system’s ability to function optimally. 

    If you’re noticing some high stress levels in your life it’s important to take action and find ways to reduce that stress. Your body will thank you!

    Move your body

    Exercise and movement has numerous health benefits for the body, but a recent study proved that even further! The British Journal of Sports and Medicine observed 16 different studies of people who stayed physically active during the pandemic. This study found that exercising during the pandemic was actually associated with a lower chance of infection and less of a likelihood to get severe COVID-19. 

    By following through with these tips we can almost guarantee that you will feel stronger throughout the winter time! Even if you do end up getting a cold or flu, there’s a good chance it will be a lot more mild than if you didn’t take some preventative measures. If you are thinking of learning more about other immunity related supplements that can support you in your health and wellness, make sure to check out our website www.nutrachamps.com!

    Sources:

    https://www.healthline.com/health-news/sick-in-rainy-weather-reasons

    https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency#:~:text=Vitamin%20D%20deficiency%20is%20a%20common%20global%20issue.,States%20have%20vitamin%20D%20deficiency.

    https://www.healthline.com/health-news/how-sleep-bolsters-your-immune-system

    https://www.allrecipes.com/article/foods-that-boost-immune-system/

    https://www.allrecipes.com/article/foods-that-boost-immune-system/

    https://bjsm.bmj.com/content/56/20/1188