Catching a cold often or being more prone to infections can be exhausting. It not only hampers your quality of life but can seriously affect your overall health.

If infections refuse to leave your side and keep returning every now and then, it’s time to act and boost your immunity.

What are some ways to boost your immune system? Why are white blood cells important? We will explain this and more. Let’s get started!

What Is The Role Of White Blood Cells

No part of your body is immune from the immune system’s surveillance. You might think, “That’s a lot of areas to cover! It must require enormous resources”. 

The answer is: through white blood cells! And guess what? It already ensures a large production of those. 

WBCs are produced from the stem cells in the bone marrow and are found in blood and lymph tissue. After briefing and rigorous training, they finally embark on their mission to patrol the body, discover disruptions, and eliminate the menace-causing agent.

There are five types of white blood cells present in the body

Each with a different target to accomplish:

Neutrophils act as early responders and are responsible for killing local viruses with “shoot-on-sight orders.”

Lymphocytes: these cells work in the adaptive immunity department. Consider this: you had measles, and you recovered. Your immune system creates a memory of this response, and if it faces the same pathogen in the future, it will be able to retaliate better. 

Monocytes: Another set of early responders, which are daunted with the task of antigen presentation, which means: boosting the immune response by showing antigens on its surface to the other immune cells.

And lastly, Basophils and Eosinophils, which launch a full-scale attack against pathogens and are crucial for the defense mechanism and prevention of allergies.

If you want to put up a tough fight against pathogens and skip the flu and infections

Then this is your cue to rush to your nearest grocery store and make some healthy food choices. 

While no particular food can single-handedly be credited to improving immune function, its potential positive effects can still boost your immunity by increasing white blood cell production and fighting inflammation.

Here are the superfoods that help increase white blood cells count:

Citrus Fruits

Citrus fruits like oranges, tangerines, lemons, grapefruit, and limes are rich sources of vitamin C, which makes them a perfect choice for boosting your immune system.

How? Vitamin C is a potent antioxidant that supports various cellular functions of both innate and adaptive immune systems. 

We already know how the adaptive system works, but what about the innate immune system? Well, it is the first line of defense, and it involves setting up barricades to prevent any harmful substance from entering the body.

Did you know? Your body has vast epithelial surfaces, especially in the form of airways, which provide extensive exposure to a variety of microorganisms. These microbes can cause widespread destruction by inhibiting cell growth or promoting excessive cell growth, altering cell differentiation patterns, and blocking regular cell processes. And with years of evolution, pathogens have also evolved new ways to survive inside the host’s body, making it difficult for your immune system to tackle the invaders. 

However, an immunity booster like vitamin C comes to the rescue. Vitamin C in citrus fruits aids in the epithelial barrier against these pathogens. It also promotes free radical scavenging activity of the skin, which protects you against environmental oxidative stress.

It also accumulates and triggers white blood cells to get into action mode and activate their microbial-killing functions.

For an average adult, daily requirements for vitamin C range from 100 to 200mg daily.

If you struggle to include foods with a good source of Vitamin C, supplementation can help prevent and treat respiratory infections, which explains why most people are insane about consuming it during colds and flu. 

Garlic

As a popular medicinal plant in many different parts of the world, garlic has a reputation for keeping diseases at bay. 

It boosts your immune system by fighting infection-causing germs.

In Chinese and Indian traditional cultures, it has been known to treat parasitic infestations.

Studies have shown that a high concentration of a sulfur-rich compound called allicin in garlic is responsible for its anti-microbial effects.

A large number of studies have established its therapeutic and preventive roles. It also shows anti-tumor effects as it scavenges the free radicals and reduces the oxidative stress associated with cancer causation.

The protein-rich component of garlic is responsible for stimulating the white blood cells in your body to act right quickly and enhance your cellular responses, thus boosting your immune reactions.

And guess what? It even increases WBC production, further increasing numbers and strengthening your army of healthy immune cells that can easily deal with pathogenic infestations.

It also regulates cytokine production (a protein responsible for inflammation), which justifies its therapeutic roles in inflammation-related disorders such as IBD or inflammatory bowel disease.

So, try adding garlic to your dishes and, along with savoring its medical benefits, add that zing taste to your meals.

Green Tea

Here’s some happy news for all green tea lovers: it boosts your immunity and prevents infections.

Enriched with flavonoids and polyphenols, which make up 30% of its dry weight, green tea helps fight degenerative diseases and sort out other health issues such as weight management.
It is a powerful immunity-boosting tool, rich in compounds known as catechins which are good in warding off influenza viruses.

Studies have shown that catechins called ECGC or epigallocatechin gallate is responsible for immunological modulation which makes green tea quite effective against microbial attacks. It is helpful in preventing oxidative stress and thus has anti-cancer effects.

It also contains a vital amino acid called L-theanine, which improves the production of fighting units of your immune system, aka the white blood cells.

So go ahead! Make yourself a brewing cup of green tea and enjoy enhanced immunity.

Nuts

What’s better than ready-to-eat food, which hardly requires you to spare extra time? All you have to do is, grab some cashews, pistachios, hazelnuts, peanuts, almonds, and walnuts and enjoy them on the go.

Nuts and seeds are nutrient-dense and power-packed sources of omega-3 fatty acids and vitamin E, which are known to boost your immune system.

Studies show that foods rich in vitamin E exhibit exceptional anti-oxidant properties and help stimulate the production of white blood cells, which are essential for a robust immune response and fighting off infections.

It plays a regulatory role in cellular mechanisms, signal transmission between various immune cells, and mediates with inflammatory intermediaries.

A cumulative result of various studies has also shown that vitamin E deficiency can hamper the regular functioning of your immune system. In contrast, its supplementation has helped avoid that situation and boosted immunity responses in individuals.

So this is your cue to include nuts in your snacks, bread spreads, garnishing dishes, or perhaps your favorite ice cream toppings.

Ginger

Yes! Ginger is a South-East Asian-originated spice or condiment that not only adds flavor to your food and makes it mouth-watering but also has wide-ranging health benefits.

Its anti-inflammatory properties help treat nausea, sore throat, and mild colds. You can add it to your freshly brewed tea and savor its soothing nature. The teeny-tiny components called gingerols are the actual secret behind its warmth and comfort.

In ancient cultures, medical practitioners have repeatedly focussed on discovering new herbs that boost your immunity. And it is no surprise that with its exceptional medicinal benefits, ginger would high-headedly live up to their expectations.

But what makes it so unique? Gingerols, shogaol, and other structurally related substances such as paradols and zingerone can be credited for their immunity-elevating roles.

Evidence suggests these potent compounds can have amazing effects when fighting allergies, making them an effective ingredient to help prevent and deal with infectious diseases.

Studies have established its cancer-fighting potential because of its capability to scavenge free radicals and reduce oxidative stress, which often leads to DNA damage.

Another study demonstrated its preventive role in acute liver injury by inhibiting cytokine production.

Ginger’s curative effects also extend to diseases like Alzheimer’s, Crohn’s, AIDS, cardiovascular disorders, diabetes, and even septic shocks, a life-threatening condition in which your blood pressure drops to dangerous levels after infection.

A variety of vitamins and nutrients is the key to proper nutrition. You cannot count on only one of the foods mentioned above to explicitly boost your immunity. However, including them, along with other nutrient-dense foods, will definitely promote a strong and functional immune system. So pay attention to your meals, including more healthy choices, experiment, meal plan, and you’ll be good to go.

The post 5 SUPERFOODS To Increase White Blood Cells Count & Boost Immunity first appeared on Bestie.

Attempting to make a gourmet meal every morning is unrealistic. But that’s no reason to accept a sugar high that’ll crash in half an hour, leaving you feeling down and hungry.

We’re about to blow your mind with an assortment of simple, prep-ahead breakfast muffins, vegan breakfast ideas, and healthy smoothies that you can create in a matter of minutes. Let’s dive in with these 12 amazing recipes.

Avocado And Egg Toast

Sometimes, simple is best. Try two lightly toasted slices of whole-grain bread topped with mashed avocado, salt, and pepper. Breakfast is complete with the addition of two eggs for a healthy dose of protein. As an alternative to cream cheese on bagel, eggs, thinly sliced tomatoes, and smoked salmon work well for breakfast. Try adding cucumber, sprouts, or salad greens to your avocado toast to give it a more of lunch feel. Of course, you can finish it off with a flavorful drizzle of Sriracha, balsamic glaze, or salsa.

Smoothie With Yogurt And Berries

Here is a quick and tasty smoothie for your morning rush. Blending fresh or frozen fruit (bananas and berries work well) with Greek yogurt and a liquid of your choice (milk, juice, coconut water—whatever you like) takes less than five minutes. This recipe yields two servings; therefore, freeze one overnight and allow it to thaw throughout the day so you can enjoy it in the afternoon.

For a change, you can try a fruit and yogurt parfait, which is simple, healthy and tasty. Simply fill the bottoms of four tall glasses with 1/3 cup of vanilla yogurt. Combine fresh berries with defrosted strawberries. Alternate layers of fruit and granola with yogurt until the glasses are full. To keep the granola crunchy, serve parfaits immediately. It can be prepared with any desired toppings. Select fresh fruits that are in season for the best taste. In a pinch, however, frozen will suffice.

Quinoa Fruit Salad

A scoop of quinoa adds texture, body, and protein to a salad of berries and mango. Toss everything together until the quinoa is evenly distributed. You can add any fruit, like peaches, blackberries, raspberries, kiwis, or pineapples. You can use red quinoa, but any kind will work. Red quinoa gives the salad a pop of color.

Honey Lime Dressing is easy to make and goes well with the bright quinoa fruit salad. You may also add a bit of fresh mint to give the dish a refreshing kick.

Banana Peanut Butter Chia Pudding

Try this superfood spin on the classic peanut butter and banana combination. All you have to do is combine the milk, banana, and peanut butter in a blender. Chia seeds should be mixed into the milk. Cover it and place it in the refrigerator for 30 minutes. Take it out, and stir vigorously because the chia seeds will plump up and stick together. Then refrigerate for another 30 minutes or overnight. 

You can substitute almond, rice, or oat milk for the milk. The best part is that the banana, peanut butter, and chia seed pudding only takes 5 minutes to make. That’s it. This could be a great one to make with your kids, and get creative with the fruit you use! 

Zucchini Oatmeal Bread

First line up the ingredients: 2 cups all-purpose flour, 1 cup quick oats, 1 teaspoon baking powder, 1 teaspoon baking soda, 1⁄2 teaspoon salt, 1⁄2 cup sugar, 1⁄2 cup brown sugar firmly packed, 3⁄4 teaspoon ground cinnamon, 3 large eggs, 3⁄4 cup vegetable oil, 1 teaspoon vanilla extract, 3 cups zucchini, shredded, and 1 cup walnuts, chopped.

In a sizable mixing bowl, combine the first 8 ingredients; create a well in the center of the mixture. Place aside.

In a bowl, combine the eggs, oil, and vanilla; beat well with a wire whisk. Add walnuts and zucchini and stir. Add the wet ingredients to the dry ones and whisk just until combined.

In a loaf pan measuring 9 x 5 x 3 inches, pour the batter. Bake for 1 hour and 15 minutes at 350 degrees, or until a knife cake comes out clean. For ten minutes, let the pan cool. Bread should be taken out of the pan and allowed to cool further.

Adding zucchini and chia seeds to oatmeal makes it healthier and gives you a serving of vegetables in the morning. For added crunch, sprinkle a handful of toasted walnuts on top.

Quinoa Coconut Yogurt Muffins

At this point, it’s obvious that we believe quinoa improves everything. You’re going to love these muffins. The ingredients that you need are 1 flax egg, 1/2 cup peeled banana, 1/2 cup applesauce, 1/2 cup quinoa flakes, 1/2 cup coconut yogurt, 1/4 cup maple syrup, 1/4 cup oat flour, 1/2 cup almond flour, 1/4 tsp salt, 1/2 tsp vanilla bean, 2 tsp baking powder, 1 tsp cinnamon, and 1 tsp nutmeg. Mash all of the wet ingredients together. Add the dry ingredients once they’re smooth. 

To bake, line a 12-cup muffin tin. Fill the liners about 3/4 full, sprinkle with quinoa flakes, and you’re ready to go! Place them in the oven for about 25 minutes, and it is all ready to serve. Try these moist morsels for breakfast or as a snack after lunch. It takes about 30 minutes from start to finish.

Cookies With Peanut Butter And Banana

You only need one bowl and a whisk to make these peanut butter treats. You most likely have all of the ingredients in your pantry right now. They include 1 and 1/3 cups creamy peanut butter; 1/2 cup very ripe banana, mashed, 1/2 cup dark brown sugar, firmly packed, 1 large egg, 2 teaspoons vanilla extract, 1 1/2 cups all-purpose flour, 1 teaspoon baking soda, 1/2 teaspoon salt, 2 tablespoons sugar, 1/4 tsp sea salt.

Set the oven to 350 degrees. Put parchment paper on a baking pan and set it aside. Cream the peanut butter, brown sugar, and mashed banana until smooth. Add the vanilla extract and the egg. To combine, mix everything together.

The flour, baking soda, and salt should all be combined in a small bowl. The peanut butter and banana mixture should now be added to the flour mixture.

Place them on baking sheets and roll into 1-inch balls. Press them down with a fork that has been dipped in granulated sugar in a crisscross pattern. Bake for 8 minutes and let cool for two minutes.

You may mix things up by using different flavors, such as peanut butter and chocolate chips in one batch and almond butter and raisins in the other.

Banana Zucchini Oatmeal Cups

These whole-grain baked oatmeal cups with banana and zucchini are a quick and healthy breakfast or afternoon snack! This is easy to prepare and to make it more delicious, you may add a dollop of peanut butter.

The ingredients that you need are 1 tablespoon ground flaxseed, 1/4 cup almond butter, 1/4 cup pure maple syrup, 1 cup mashed overripe banana, 1 and a half cups grated zucchini, half cup unsweetened vanilla almond milk, 1 teaspoon vanilla extract, 3 cups old-fashioned oats, 1 tablespoon baking powder, 1 teaspoon cinnamon, and half teaspoon fine sea salt.

Preheat the oven to 375. Spray or line a muffin tin. Combine water and flax in a small bowl. Stir and put aside to “gel.” In a large bowl, mash the bananas with a fork. Ensure that they measure 1 cup. Stir together the grated zucchini, almond milk, vanilla, almond butter, maple syrup, and flax mixture.

Add oats, baking powder, cinnamon, salt, and other additional ingredients. Stir until mixed. Fill muffin cups to the top. If only one muffin tray is used, there will be extra batter.

Bake for 23 to 28 minutes, or until a fork comes out clean. Refrigerate oatmeal cups in an airtight container.

Egg Muffins

Breakfast egg muffins are a delicious, healthy snack that is perfect for meal prepping, all the more so when you are in a rush. Although omelets and poached eggs on toast are common and varied breakfast options, few of us have the time in the morning to prepare them.

This is where these protein-packed egg muffins come into play! These may be made ahead of time and kept in the fridge until you’re ready to eat them!  

To make this dish, combine eggs, spinach, bacon, and cheese in a blender or whisk, and then pour the mixture into muffin tins. Fill them 3/4 full to prevent overflow. Bake for 15-20 minutes. Allow 10 minutes to cool. If you need to, use a plastic knife or spatula to gently loosen the muffins from the tin.

Use an excellent quality nonstick muffin tray and properly grease your muffin tin. To avoid sticking and use parchment paper or cupcake liners.

Spinach And Cheddar Microwave Quiche

What if I told you that you could make a delicious breakfast in your microwave in five minutes? Well, you’d have to start making breakfast in the morning!

For this, you can use either frozen or fresh spinach. The key here is to squeeze as much liquid out of the spinach as possible before microwaving the quiche. Fill your mug halfway with fresh baby spinach leaves and a few tablespoons of water. 

Microwave it, covered with a paper towel, for one minute, or until the leaves steam or wilt. Remove the spinach from the mug and press it with a spoon to remove as much liquid as possible. Once your spinach is ready, combine it with an egg, shredded cheddar, milk, salt, and pepper. Mix well with a fork, then cover with a paper towel and microwave on high for 3 minutes, or until the quiche is fully cooked. That’s all! You now have a “fancy,” homemade, warm breakfast to start your day. Transfer it to a container for later or have it now.

Peanut Butter And Banana Smoothie

Smoothies are the ideal on-the-go snack at any time of the day, and this Peanut Butter and Banana Smoothie is no exception. You’ll believe you’re drinking a milkshake after blending frozen bananas, peanut butter, soy milk, Greek yogurt, honey, and ice. 

It’s great for the morning, or for an afternoon boost, prepare and freeze it the night before. It will be thawed and ready by 3 p.m. Add a scoop of your preferred vanilla or chocolate protein powder for a protein boost.

Blueberry Almond Overnight Oatmeal Recipe

This is the ultimate breakfast for a busy person. Line up ½ cup rolled oats, ½ cup almond milk, 2 tablespoon almond butter, ½ teaspoon vanilla extract, ½ teaspoon ground cinnamon, 1 cup frozen blueberries, and 1 tablespoon toasted sliced almonds

In a mason jar combine oats, almond milk, almond butter, vanilla and cinnamon. Stir in half a cup of blueberries. Close the lid and shake vigorously. Place in the refrigerator for at least 6 hours, preferably overnight. Top with remaining ½ cup blueberries and sliced almonds and drizzle with honey in the morning. You may also add cashew nuts, pistachios, and half a sliced banana in the morning, and you’re ready for breakfast. If you are in the mood for something warm, heat it for 1–2 minutes in the microwave.

Whether you’re looking for sweet or savory breakfast recipes, these easy healthy ideas will help you start your day.

The post 12 Super Healthy Breakfast Foods You Should Eat Every Day first appeared on Bestie.

Adding fruit to your regular diet is a great way of building immunity and warding off disease. Fruit has the capacity to fight heart disease, inflammation and even possibly some cancers. Being nutrient dense and low in calories, they are powerhouses of nutrition. You can pair them with breakfast meals or eat them as a healthy snack. 

Which ones offer the most medicinal properties? Strawberries? Bananas? What about avocado? Read till the end to learn about all the fruits that are so nutrient rich that they can double as medicine.

Blueberry

Blueberries need no introduction. They are wildly popular, incredibly nutritious and delicious. Often referred to as a superfood they are low in calories, packed with antioxidants that help protect against signs of aging. Did you know that ever since the ancient ages blueberry tea was used to cure cough and upset stomach. Eating just 50 grams in a day reduces bad cholesterol. If you have high blood pressure then you can even whip up a blueberry smoothie and see your blood pressure come down in no time! 

Banana

When we think about bananas, potassium is what comes to mind. But it is more than just that. Rich in Vitamin B6, Manganese and dietary fiber, they are also fat free and calorie free. What does this mean for your health? The essential vitamins help in producing red blood cells and remove harmful toxins from the liver and kidneys to ensure smooth functioning. Eating just one medium sized banana everyday enables collagen production and protects your skin and cells against the harmful free radicals. Potassium keeps the heart healthy and blood pressure in check.

Grapefruit

Grapefruit are available in a variety of colors like white, yellow, pink or deep red. This tart tasting fruit is a superfood which is packed with numerous health benefits and medicinal values. With very few calories and high water content, it can easily make a deliciously healthy and refreshing midday snack. Did you know that eating at least half of it before any meal speeds up the weight loss process. It keeps the bad cholesterol in check which clears out plaque from arteries and protects the heart from potential heart attack. Eat grapefruit in your diet for at least a month to see some noticeable changes. 

Pineapple

Pineapple is the perfect fruit for detoxification. Rich in antioxidants and anti-inflammatory compounds, it is very helpful in boosting immunity. Apart from being loaded with a variety of vitamins like A and K, it also has calcium, phosphorus and zinc which maintains a healthy gut, the key to a healthier life. Eating it can treat a cold because of a certain enzyme called bromelain that fights infection and kills bacteria. Did you know pineapple also keeps your gums healthy and teeth strong because of the manganese present in it? 

Avocado

Avocado is probably one of the most unique fruits out there. The market is flooded with various types depending on shape and color. Packed with 20 different types of essential minerals and vitamins, it is a definite superfood. Did you know that it contains more potassium than bananas? It is high in good fat and fiber content which contributes to weight loss and less blood sugar spikes. It’s great for people looking to improve their heart health because of the monounsaturated fatty acids. Regularly eating it wards off bacterial attacks by strengthening the immune system.

Mango

When it comes to delicious tropical fruit then mango tops the list. It has anti-diabetic, anti-viral and anti-allergic properties. During extremely hot summers its juice works as a great source of electrolytes and is an effective way of curing heat stroke. The vitamin A present supports hair and skin health because of a special substance called sebum. The fiber, potassium and vitamin content keeps arteries clean and plaque free. This is important for healthy heart functioning and reduced risk of developing heart disease.  

Pomegranate

These shiny, red, tangy pearls of deliciousness have several nutritional benefits. They are amazing sources of vitamin C and K, calcium, potassium and iron. What makes pomegranates more unique are the 2 compounds that are found in abundance which gives up to 3 times the  antioxidant effects, which is even more than green tea. Drinking its juice is a source of energy for endurance sports athletes. The anti-inflammatory properties help fight gut inflammation, cuts down hypertension and lowers blood pressure. Drinking it regularly can also improve brain health in the long run.

Guava

The health benefits of this delicious tropical fruit are numerous. Guava are rich in antioxidants, folate, vitamin C and fiber among a host of other nutrition rich compounds. In women, they can relieve painful menstruation cramps. Densely rich with fiber content, they substantially lower blood sugar levels to manage long term diabetes. Just one guava can give a major boost to your immunity and digestive system. Being loaded with magnesium it also has the capacity to fight anxiety and stress.

Fun fact, if you’ve been dealing with toothache then this fruit is something you should try because it contains natural analgesic.

Lemon

We all know about the powerful detoxifying properties of the humble old lemon. It gets rid of toxins and free radicals, improves digestion and is good for managing weight. Not just vitamin C, other plant based compounds, along with fiber, significantly lowers the chances of developing heart disease.

 The natural citric acid stops the kidneys from developing stones, which is a common problem faced by many all over the world. It enables your body to absorb iron effectively from the foods you eat which lowers the chances of anemia. Apart from being nutrient rich, its fragrance also has stress relieving properties. 

Papaya

Also known as pawpaws this sweet and delicious tropical fruit contains a multitude of health benefits. It reduces the risk of heart disease, improves blood sugar control in diabetics, lowers blood pressure levels and even fights off some types of cancer. A special kind of antioxidant found in papaya has the ability to filter out the harmful blue light rays and protect the eyes. It also contains beta carotene that can eliminate the risk of developing asthma. Eating the right amount of this fruit filled with vitamin K can also strengthen bones. 

Apple

An apple a day does keep the doctor away! This crunchy, sweet and satisfying fruit protects against some harmful diseases like diabetes and heart related issues. It is high in fiber and cuts out the bad cholesterol. 

Apple is a great fruit that promotes weight loss,  because one medium sized apple will make you feel full and combat those munchies. When compared to non-apple eaters, apples lower the risk of developing diabetes. Did you know that eating them and following a plant based diet can lower your risk of developing dementia by 35 percent? 

Blackberry

Blackberries have several health benefits owing to the presence of nutrients like potassium, vitamins, magnesium and calcium. They have a beautiful deep purple color because of certain plant compounds called anthocyanins which are also a rich source of antioxidants. 

Including blackberries in your daily diet improves motor skills and cognitive function. This happens because of the presence of manganese which keeps your brain healthy. Along with being anti-inflammatory, blackberries are also packed with antifungal and antibacterial properties. Did you know that they can cure gastric issues and stomach ulcers by 88%?   

Orange

Filled with vitamin C and a range of other plant compounds, oranges minimize inflammation and work against the development of disease. Oranges have zero sodium which plays a key role in lowering blood pressure. Just one cup of its juice can boost potassium by 14 percent. 

Maintaining weight and avoiding obesity is the only way of getting diabetes under control. Having a medium sized orange every now and then not only controls diabetes but also helps in losing weight. Looking to make your skin glow? It also induces collagen production which is responsible for healthier looking skin.  

Cranberry

Cranberries are superfoods due to the high antioxidant and nutrient content. Just half a cup contains 25 calories and zero cholesterol, fat or sodium. They’re also a wonderful source for dietary fiber along with other natural compounds which promote good health by giving a boost to immunity. 

The phytonutrient content makes this fruit anti-inflammatory by nature which also prevents damage to blood cells. Cranberry juice has benefits in curing flu, respiratory infections and even prevents the build up of dental plaque. The tangy taste comes from certain natural acids which also stops the development of kidney stones.

Eating fresh fruit helps reduce the risk of disease. This includes diabetes, high blood pressure and even some cancers. Fruit also replenishes the body, providing it with the right amount of essential vital nutrients.

The post 14 Fruits That Can Double As Medicine first appeared on Bestie.

Examples of this include milk, yogurt, beer, wine and sourdough bread. There are also several that boost your health. Let’s talk about 8 Fermented Foods That Improve Your Digestion. From sauerkraut and tempeh, to things you haven’t heard of like miso and natto. We’re looking at all that AND more…

Kombucha

Tea lovers unite! Kombucha is a sweetened tea that has undergone fermentation. It’s made from either black or green tea and has plenty of health benefits.

Kombuncha has been found to help your liver, by getting rid of toxicity and reducing damage from harmful chemicals. Other studies have also found that the drink will block cancer cells from growing. For people with a history of certain cancer in their family, drinking kombucha might help you.

Animal studies have found that regular consumption of kombucha will lower your level of bad cholesterol. Kombucha is only becoming more popular. Not only does it taste delicious, it can really get you on the right track to becoming healthier. Pour yourself a cup.

How much tea do you drink a day? Have you noticed any changes in your health? Sound off in the comment section and start a conversation with our Bestie community.

Natto

Now, I get it, folks. This is probably one you haven’t heard of. Again, neither had I until yesterday. Natto is a popular food in Japanese cuisine, and offers so many different health benefits.

Natto is made from fermented soybeans. This means it has a large amount of fiber. Every 3.5 ounces has almost 6 grams! This keeps you full for a longer period of time, reducing your hunger. It will also help you go to the bathroom more. Over time, you’ll find that you’ve lost weight.

The Vitamin K found in natto is also worth noting. It strengthens your bones. One Japanese study even showed that a regular diet of natto helped reduce bone loss in postmenopasual women.

Try adding some natto to your meal plan, and watch yourself get healthier.

Miso

This is another delicious Japanese product that boosts your health. Miso is a seasoning made from fermented soybeans. It is mixed with salt and a type of fungus called koji.

Miso is usually added to soup. It gives it a lot more flavor. Miso soup is normally something people eat for breakfast.

In a study from 2003, women who ate miso soup on a regular basis had a lower risk of breast cancer than those who hadn’t. It can also lower your risk of a stroke. You see, miso soup will lower your blood pressure protecting you from heart disease.

Despite the amount of salt it has, miso soup actually helps to decrease your heart rate. People suffering from heart symptoms might want to consider eating more of it.

While there are several studies that suggest miso can increase your risk of stomach cancer, more research is needed to confirm this. Experts say there are other factors that play into this increase. Not just miso. So I think it’s safe to say that it’s pretty healthy for you.

Kimchi

Have you ever tried fermented cabbage? Well that’s what our next pick is. Kimchi is a Korean food that can also be made from other fermented veggies like radishes.

Not only is kimchi shown to lower your bad cholesterol, it can also reduce your insulin resistance. Insulin transports glucose from your blood to the body’s tissues. A poor lifestyle can affect the way your body responds to insulin. This results in high levels of blood sugar and eventually diabetes.

A study from 2013 focused on a group who consumed kimchi every day for 8 whole weeks. By the end, not only had the subjects lost weight, they also had lower blood pressure and insulin resistance.

Kimchi is something you can add to plenty of different foods. How about putting some kimchi into your sandwich? Given our time locked down, I think we all could use a few more veggies, no matter what form they come in.

Before we continue, are you looking to get in shape? Well you need to fix your diet first and get your health right.

Sauerkraut

Now this is one you’ve probably come across before. Who doesn’t like a little sauerkraut every now and then? Well a lot of people don’t. It’s kind of an acquired taste. Much like kimchi, this food is made from cabbage, but the kind that’s been shredded up and fermented by lactic acid bacteria.

The antioxidants found in sauerkraut help to promote eye health and reduce the risk of eye disease. It’s also shown to prevent certain types of cancer. A study found that the juice from the sauerkraut stopped breast cancer cells from growing. While this is all really promising, some more studies need to be done to confirm.

Sauerkraut can be eaten with plenty of delicious foods. Not only should you try it with your sandwich, you can also have it with your soups and casseroles.

Kefir (kuh-feer)

You need a little more dairy in your life… this is if your body can handle it. This is one of the best kinds you can try. Kefir is a type of dairy made up from grains made from yeast and bacteria. From here, it is turned into milk. Due to its thickness and taste, people often mistake it for yogurt.

Kefir does so many great things for your health. For one, it can help people with lactose intolerance. The bacteria in the grains allows the kefir to break down the lactose in your milk. This allows you to process it without suffering from any of the gross effects. People who are lactose intolerant can’t digest the sugars in their dairy, resulting in bloating, diarrhea and overall discomfort.

Kefir can also decrease inflammation in the body, which will decrease your chances of getting heart disease and cancer.

A regular diet of kefir can also improve the strength of your bones. People who eat kefir on a constant basis have improved bone mineral density. This is something that really helps people with osteoporosis. Moving on…

Tempeh

Also made from fermented soybean, tempeh is a tiny cake that has been pressed down. It is usually eaten as a substitute for meat. So needless to say, it’s probably really dense and filling.

The soy found in tempeh carries a ton of protein. A 1 ounce serving of tempeh holds almost 6 grams of protein. This is shown to lower your chances of getting heart disease. It’s also good to mention that tempeh is extremely low calorie. That same single-ounce holds only about 55 calories.

Various studies over the years have pointed towards some amazing benefits for your cholesterol. Apparently consuming 25 grams of soy protein every day for 6 weeks led to an almost 3% decrease in total cholesterol.

The antioxidants also found in tempeh will go to war with free radicals, which help protect you from deadly diseases.

Yogurt

Most of us have eaten yogurt in our lives. I personally can’t go a day without my favorite strawberry brand. Many people don’t realize that yogurt is fermented with lactic acid bacteria.

Yogurt has so many important nutrients. This includes calcium, potassium and Vitamin B12. Probiotic yogurt can lower your blood pressure and prevent heart disease. It can also strengthen your bones by increasing mineral density.

Probiotic yogurt can also help you lose weight. People who eat healthy yogurt on a weekly basis are usually shown to have a lower body weight and less fat. The circumference of their waste is also much smaller. Eating yogurt a few times each week will remove a few notches in your belt.

Yogurt can be eaten any time of the day. While some people eat it as part of their breakfast, you can also have it as a snack. I like to put it into a blender with some other fruits and mix it into a smoothie. If you try that, I promise you won’t regret it.

The post 8 Fermented Foods for Better Digestive Health and Immunity first appeared on Bestie.

The body’s fourth most prevalent mineral takes part in 700 chemical processes. Your body can literally stop functioning if you don’t get enough of it. You can blame a magnesium deficiency if you constantly feel agitated or twitchy. 

But these are not all the tell-a-tale signs. Let’s find out the warning signs that suggest you require additional magnesium. 

Do Your Hands And Feet Fall Asleep Frequently?

You could be magnesium deficient. No cell in your body can live without magnesium, it ensures all cells operate properly. Researchers estimate that about 70 percent of Americans lack magnesium. 

This mineral aids in the body’s nerve impulses. The RDA for adult men is 420 mg daily, while for women, it is 320 mg. Anything less than that can cause tingling or numbness. You’ll feel as if tiny pins are poking the skin of your face, hands, or toes. 

According to research, a similar condition in diabetes called diabetic neuropathy often comes across as numbness, a tingling sensation, and hypersensitivity. There are many conventional treatments for this, but recently, scientists found dietary magnesium supplementation effective in reducing animal pain symptoms. This could stop diabetes from worsening. 

Magnesium can also alter your heart’s functions in multiple ways. 

The First To Show Up Is Calcification In The Arteries.

Magnesium deficiency can lead to calcium buildup in the arteries making you more prone to heart attacks, heart failure, and other cardiovascular diseases. When patients with heart attacks are reported to the hospital, doctors immediately inject magnesium chloride. Studies have shown the sudden supply of magnesium prevents blood clotting and calcification in heart attack patients. Who knew that something so simple could be a lifesaver?

Magnesium Deficiency Can Also Make Your Heart Beat Faster Or Slower.

Your body requires multiple electrolytes to control the electrical signals. Noteworthy heart-healthy electrolytes are potassium, sodium, calcium, and magnesium. Their levels are always in equilibrium when you’re healthy. 

The muscle that makes up the heart needs optimal calcium and potassium supply to contract correctly. They help in the pumping action of the heart. Magnesium can alter calcium and potassium levels in cells to allow this. A lack of magnesium can result in decreased electrolyte levels, harming your heart muscle cells and disrupting your regular rhythm. 

An irregular heartbeat, or arrhythmia, is a dangerous cardiac condition arising from this deficiency. It may result in chest pain, dizziness, shortness of breath, or even fainting. Studies have revealed that persistently low magnesium levels might cause a fast or irregular pulse and even death. Treating this condition within 24 hours with magnesium can be beneficial. 

Is Your Blood Pressure Consistently On The Higher Side?

You could blame it on a magnesium deficiency. Green leafy vegetables, unprocessed raw nuts, and seeds are a powerhouse of magnesium. Having a magnesium-rich diet can naturally lower your blood pressure. If your diet lacks magnesium, talk to your doctor about supplement options. 

According to a study, regular magnesium supplements could reduce participants’ high blood pressure. Magnesium can increase its effectiveness if you already have blood pressure-lowering medicine. But don’t wait to become hypertensive. Start having adequate magnesium today to reduce your risk of hypertension in the future.

Moving Along, Weak Bones Indicate A Magnesium Deficiency.

Most people believe that only calcium is responsible for strengthening the bones. But in reality, calcium also requires magnesium to function correctly. The bones store 60% of the body’s magnesium. Inadequate levels may hamper the healthy growth of the skeletal system. For this reason, it’s crucial for kids and young people to consume a diet high in magnesium. This will also help to create strong muscles to support your bones.

Vitamin D is another bone-healthy nutrient that needs magnesium to activate calcium absorption.  Magnesium is crucial as it controls how calcium interacts within your body. When you have enough magnesium, it draws calcium from the muscles and tissues into the bones. This explains how magnesium reduces the risk of osteoporosis and arthritis. Having enough magnesium for a week or two will not reverse this condition. You will have to take magnesium daily for the desired results.  

Next Up, Muscle Pain And Cramping Can Also Be Red Flags.

Have you experienced those painful cramps in the leg during sleep? This sign could be pointing toward potassium deficiency. However, it can also indicate that you are low on magnesium. Fibromyalgia or painful muscles can occur in the feet, legs, and even eyelids. The muscles in these regions contract and make you feel stiff, heavy, or difficult to move. 

This usually occurs due to a greater flow of calcium to the nerve cells, just like the calcification in the arteries. Too much calcium can over-excite or hyper-stimulate the muscle nerves. Athletes go for an Epsom salt bath containing mineral magnesium sulfate after a strenuous workout. 

A severe deficiency can cause tremors and even convulsions. Studies suggest that taking a magnesium supplement can ease cramps and twitches. This condition can worsen during pregnancy. 

Speaking Of Pregnancy, Low Magnesium Can Wreak Havoc On Pregnant Women.

Pregnant people focus on iron and folic acid supplements but forget about magnesium. Low magnesium levels can harm the health and mood of pregnant people. So make it your go-to supplement in pregnancy. Doctors may advise you to start transdermal magnesium supplements if you have bad morning sickness. 

Additionally, magnesium during pregnancy might lessen muscle cramps and high blood pressure, ensuring the safety of the fetus. It also prevents preterm labor and hormonal headaches in to be mothers.

This Mineral Deficiency Results In Hormonal Imbalances In Non-pregnant Women.

Facing wild mood swings before or after your period? Those insane fluctuations are likely because your body lacks magnesium. Lower magnesium levels are associated with higher amounts of estrogen or progesterone in a woman’s body. This hormonal imbalance can trigger menstrual cycle-related muscle cramps. Studies show magnesium supplements can rescue women with severe PMS and cramps before the symptoms even appear. 

Next, Have You Been Feeling A Little Off Lately?

A simple trick to lessen your blues is to find out what your magnesium intake is. Just like magnesium can relax your muscles, it can also relax your mind. Anxiety, stress, and depression can make you feel unlike your usual self. Additional low magnesium levels can cause personality changes like apathy, which is characterized by numbness and a lack of feeling, as well as delirium and coma. 

A meta-analysis discovered a link between low magnesium levels and a higher chance of developing severe depression and affecting your personality. GABA is a chemical in your brain that induces calmness. Low magnesium levels reduce GABA levels, too, causing mental numbness, a lack of emotion, and a heightened sense of worry. 

Next, Are You Tired All The Time?

Are you constantly reaching for a cup of coffee, chocolate bar, or other energizers? Feeling tired even after having stimulant foods, getting enough rest, and getting a good sleep might indicate a magnesium deficiency. It is different from the occasional weariness. 

The chemical reactions that produce ATP energy in cells call on magnesium. Adenosine triphosphate, also known as ATP, is the primary energy source for cells. It has to bond to a magnesium ion to be useful for the body. Simply put, your body would not have any energy without magnesium. When the magnesium starts dropping, it may reflect tiredness, poor energy, and lack of motivation. Don’t hesitate to contact a specialist for persistent exhaustion. 

Vomiting Or Nausea Are Other Non-Specific Signs Of Magnesium Insufficiency.

The uneasy sensations, frequently accompanied by the desire to be sick, could be an alarming sign. But it is typically a mild symptom, and not everyone will experience it. A wide range of different medical issues causes nausea. While it’s frequently linked to overeating and acid reflux, nausea can also happen during pregnancy, when traveling, as a complication of other illnesses, or as a side effect of other medical conditions. This symptom alone is insufficient to conclude that you might have a magnesium deficiency. So be watchful of other signs also. 

The Next Sign On Our List Is Insomnia.

Magnesium is the perfect mineral for relaxation. It aids in physical and mental relaxation to promote sound sleep. If you stay up at night due to your job or personal issues, it can change how your brain’s GABA receptors work. It’s the same chemical that we discussed a minute ago.

The neurotransmitter GABA is responsible for the brain’s ability to change into a restful state. If none of your better sleep strategies like melatonin, chamomile, and lavender work, you need to assess your magnesium levels. A magnesium deficiency can hamper the neurotransmitter GABA’s production, putting you in a state of sleeplessness. Studies have shown that supplementing your diet with magnesium can improve sleep efficiency, time, onset latency, and early morning awakening. 

Next, Remember To Monitor Your Bowel Habits Closely.

You should not disregard disruptions in your regularity. Your gut health is a key sign of general wellness. Magnesium helps with bowel movement; constipation can be a sign of a magnesium deficit. It could signify that your body needs more magnesium for a laxative effect. If you have fewer than three bowel movements in a week, consider magnesium supplements to ease the symptoms.

Lastly, Headaches Can Be A Sign Of Low Magnesium Levels.

It could be anything from faint tension to severe migraines. Migraine sufferers may develop a magnesium shortage because of a passed down difficulty to absorb magnesium. If you are short in magnesium, supplements are a very accessible, safe, and reasonably priced form of treatment.

The post 14 Warning Signs Your Body Needs More Magnesium first appeared on Bestie.

For years, studies have shown that fast food can lead to cognitive decline and are hurting your brain. Our favorite pizzas and hot dogs can actually hurt our ability to think and make decisions. This only gets worse as we age. What is cognitive impairment? What foods do I need to cut? What foods do I need to start eating? We’re talking all that AND more…

So What Exactly Is Cognitive Impairment?

Just to make things clear, a poor diet can definitely make you anxious and depressed. We talked at nauseam about that in the past. We’re talking today about something a little different. 

Cognitive impairment is when a person has trouble remembering details, learning new things and making decisions. These are things that basically define our daily lives. From the moment you wake up in the morning, you’re using your brain. In order to live, it needs to be in the best shape it can be. 

Cognitive impairment ranges from mild to severe cases. With mild impairment, you begin experiencing memory loss. Things that came to you easily are now slipping away. You even forget certain words. With mild cognitive impairment, you’ll notice yourself getting clumsier throughout the day. Mild cognitive impairment is usually what we experience before our brain naturally declines with age. Severe cognitive impairment is where your brain function declines to a point where you’re actually in danger. 

In the United States, about 1 in 9 adults will experience some form of cognitive decline. It’s the most common among people 65 years and older, although people 45 to 64 are also at risk. It’s also more common in men than it is in women. 

What Are The Symptoms Of Cognitive Impairment?

A person whose brain is declining will experience a number of different things. For one, you’re going to feel confused a lot more often. Routines that you once lived by are going to be much harder to follow. 

Say you’re getting up for work in the morning. You shower, put your clothes on, prepare breakfast and head out the door. Just as you get into the car, you realise you forgot to put on socks. This is one of the more mild symptoms of severe cognitive decline. Over time, your memory will get worse. 

Another early sign of cognitive decline is forgetting important dates and appointments. These could be things that are marked down on your calendar. Events you never usually forget, but somehow have completely flown over you. At this point, your friends and family may get concerned. Maybe you forgot about a wedding or birthday party for someone close, or you forgot about an anniversary dinner with your partner. These are the types of things that cause tension in a relationship. 

Maintaining conversation will also become a challenge. You’ll find yourself getting lost in the middle of a sentence, unable to remember words. Soon enough, just talking will be hard. Writing words will also frustrate your brain. Just signing your name becomes a task. Your brain is losing its ability to perform basic functions. These are things you need in order to live.

Let’s Talk About Diet. 

Fast food is not just a bad habit. For many of us, it’s way of life. Studies show that about ⅓ of Americans will eat fast food on any given day. Out of all the choices people have, places like McDonalds, KFC, Subway, Dominos, Burger King and Starbucks rank among the top picks. 

It’s hard to blame people for craving fast food the way they do. It’s just so easy to get. With the click of a few keys on your phone, you can access a world of delicious, fatty meals. Who wants to get in their car and drive to the grocery store when they can have their favorite burger delivered to your doorstep within 30 minutes? 

The problem is that processed food can lead to countless health issues. You’ve definitely been told once or twice about how salt and fat will eventually collect in your arteries, clogging them up and putting stress on your heart. While heart disease is certainly the most pressing issue related to fast food, your brain health also shouldn’t be ignored. 

Does Diet Really Lead To Cognitive Impairment?

I mean, sure a bad diet can affect your brain, but does it really make you lose your memory? A study from this year showed that people receiving 20% of their daily calories from ultra-processed food are more likely to experience cognitive impairment. Just so we’re clear, ultra-processed foods are items that go through multiple processes to be made. They’re also riddled with additives like oil, sugar and salt before being package up and taken to the store. 

Sure, it’s okay to treat yourself every now and then, but some people put stuff like this in their body every single day. If every one of your breakfasts, lunches and dinners include ultra-processed food, your risk of cognitive decline goes up. 

During this recent study, doctors followed the eating habits of over 10,000 Brazilians for up to a decade. Over half of the participants were women with an average age of 51. By the end, people who got ⅕ of their calories from processed foods saw a 28% quicker decline in cognitive function than people who ate lower amounts. 

How Are Sugar And Fat Hurting Your Brain?

Have you ever heard of neurons? These are tiny units of the brain that serve as messengers of information. The food you eat will affect the neurons. The more sugar and fat you consume, the more inflammation your neurons will go through. This makes it harder for your brain to produce new neurons. This can lead to things like depression and severe stress. 

This pressure on your brain will affect the way you make decisions. This will only make your job harder along with your personal life. 

So, What Foods Do I Start Eating More Of?

At this point, this seems like the million dollar question. Luckily for you, there are a ton of foods that will not only reduce your stress, but boost your memory. 

For starters, we have things like broccoli. I know broccoli’s a no-no word for a lot of you, but trust me, it helps. Broccoli contains antioxidants that bring down inflammation and reduce brain damage. Still not sold on broccoli? Well, maybe you’re more of a fruit person. If that’s the case, try some blueberries. They’re one of the best foods your brain can have. This is again because of the antioxidants that fight off free radicals and stop inflammation. 

The less inflammation on your brain, the more communication there will be between your brain cells. For all you coffee lovers out there, black coffee is one of the best drinks your brain can have. This is all thanks to the power of caffeine and antioxidants.

Coffee will increase your alertness, and improve your mood and concentration. Your trips to the drive-thru may not have stopped just yet. If you’re not a coffee person, maybe you want tea. Green tea is particularly good for your mental health. All the caffeine works to boost your brain function. It also holds amino acids that boost the activity of neurons. Studies have shown that the antioxidants in green tea can actually reduce the risk of things like Alzheimer’s and Parkinson’s down the road. 

On top of these choices, you can also switch to a diet of fatty fish, eggs, oranges and nuts. If you’re looking to treat yourself, try having some dark chocolate. It may not have the taste you want, but it can definitely improve the way your brain functions. 

Your diet is essential to your survival. You’re not going to live a happy, healthy life without eating the right foods. It affects so many other things outside of your brain function. 

The post Warning Signs Your Diet Is HURTING Your BRAIN! first appeared on Bestie.

It is a widespread digestive disorder affecting almost 30% of North Americans and can cause damage to your gastrointestinal system if left untreated.

So how do you stop acid refluxes? The answer is: by making simple amendments to your diet. So, hang in there and keep reading as we go over the vitamins and supplements that can help you deal with acid reflux.

Vitamin B

Name any health problem that doesn’t come under vitamin B’s benevolence. Whether it’s a skin-related or cardiovascular issue, vitamin B caters to almost all your health concerns, including acid reflux.

Vitamin B, especially folates/vitamin B9, B6, and vitamin B12, are effectively used in two health conditions caused by acid reflux:
Esophageal adenocarcinoma, more commonly known as esophageal cancer
And Barrett’s esophagus: a condition where the inner pink lining of your esophagus turns reddish due to excessive damage by recurring acid refluxes. If Barrett’s esophagus persists, it will likely turn into esophageal cancer.

Studies have shown that an increased vitamin B6 intake helps overcome gut-related health disorders by reducing inflammation through two mechanisms: first, by enhancing the mRNA expression of amino acid, and second by counteracting inflammation-inducing cytokines.

This doesn’t mean you should start popping vitamin B complex pills. The large pill size only irritates your esophagus and even worsens the situation. So it’s always better to make steady adjustments to your diet. Try Including more green leafy vegetables, avocados, fruits, fish, poultry, meat, and eggs in your meals, as they are natural forms of Vitamin B that provide the same benefits.

Gut-Friendly Probiotics

Your body is home to many microorganisms, some good and some bad. Some prevent infection while others cause them. But Probiotics can help regulate that balance.

Probiotics are essential for your gastrointestinal health. Since they consist of live bacteria or yeast, they balance your gut bacteria microbiome, help you digest food, and support the cells in your gut lining, preventing harmful bacteria that may have gotten into your system.

Probiotic consumption can help minimize and ease the symptoms of acid reflux, like heartburn, stomach pain, nausea, and regurgitation (a term used for describing the spitting up of food from the esophagus or stomach).

Probiotics, when taken along with heartburn medications for treating acid reflux, increase the efficacy of the treatment compared to those who only rely on heartburn medications.

Sometimes the medicines used aim to inhibit the production of stomach acid. This can cause severe changes in the gut bacteria balance and lead to further gastrointestinal issues. Studies have shown that probiotics being natural balance makers in the bacteria population are proven to be helpful in such scenarios.

For probiotic supplements, try yogurt, kefir: a fermented milk drink, sauerkraut: finely shredded fermented cabbage, tempeh, kimchi, miso, kombucha: a fermented version of black or green tea, cucumber pickles, traditional buttermilk, and natto which is another fermented soybean product.

Ginger

This traditional medicine is not only limited to kitchen use as a spice. It is also a highly reputed herbal supplement that can be used as a remedy for all your digestive problems. From constipation to gastric ulcers, nausea to gastritis, indigestion to epigastric discomfort, ginger covers various health issues.

Its rich content of phenolic compounds relieves gastrointestinal irritation and also lessens gastric contractions, and is likely to rule out the frequent occurrence of acid reflux.

It is also rich in antioxidants which are responsible for reducing inflammation. Ginger supplementation can reduce inflammation in the inner lining of the esophagus, which is an essential marker for acid reflux.

Delayed stomach emptying often triggers acid reflux, but ginger is quite effective in speeding up the process.

When paired with other herbal extracts like perilla and artichoke leaf, ginger can increase its efficacy.

However, remember to use ginger within its limits; overconsumption may worsen acid reflux.

You Meal Ought To Have A Good Fiber Content

Well, it’s simple, eat more fiber to keep your gut happy. Fiber is a nutrient that your gut just adores more than anything. And it turns out fiber is more than just a constipation reliever. It is also a favorite feast for your gut bacteria.

A low-fiber diet plays a significant role in developing a hiatal hernia in which your stomach bulges up through one end towards your diaphragm due to weakened muscle tissue or an anti-reflux barrier. This imbalance increases acid reflux which then takes a severe form and develops into GERD or gastroesophageal reflux disease.

But having a good intake of dietary fibers decreases the excess amount of acid and reduces refluxes.

One of the studies used psyllium as a fiber-rich source to evaluate the relationship between fiber consumption and acid reflux. Researchers then concluded that fiber consumption decreased the frequency of gastroesophageal refluxes and heartburn per week in patients.

Beans, oatmeal, flaxseed, barley, brown rice, avocados, apples, whole grains, dry fruits, and broccoli are all natural supplements of fiber that you could readily include in your diet. And berries? Who can say no to those mouthwatering small delights? They are also fiber-rich and worthy of putting eyes on. So go ahead! And savor their tastes.

Suppose you intend on taking readily available market supplements. In that case, the options to choose from are methylcellulose fiber, psyllium fiber, wheat dextrin fiber, organic fiber, functional food fiber, and antioxidant combined fiber supplements.

Taking Melatonin Before Bed

Typically you would take melatonin to fall asleep faster and have a comforting night free from headaches.

But did you also know that because it helps you relax, it’s an excellent remedy to counter gastric issues?

Melatonin helps in gastrointestinal motility, which means your food can glide through your GI tract smoothly without significant disruptions. This happens because of melatonin’s ability to diffuse into deeper layers of mucus in your gut lining.

It is also known for influencing gut flora through e.coli population, an essential gut bacteria species. Melatonin also has anti-microbial properties to ward off harmful microbes.

Melatonin is beneficial in easing the symptoms of gastroesophageal refluxes like heartburn and protects the inner lining of your esophagus from inflammation.

Researchers found that with melatonin consumption at night, followed by an omeprazole dosage in the morning, the effectiveness of treatment increased manifolds.

Vitamin A

You can minimize acid reflux by keeping your gut healthy. Your gut microbiome is a community that thrives on social interaction. And to keep the community going, one must side with the morally correct residents instead of the ones that disturb its balance. Isn’t it? In the same way, your gut also has some good and bad bacteria that are constantly battling against each other to seize power and control. Good bacteria have more chance of being in control when you have a nutrient-rich diet.

Vitamin A is a crucial nutrient for this battle. Your body needs strong supporters that can provide your body with the much-needed boost. It watches out for any harmful foreign species that might invade your body with malicious intentions. Then its antimicrobial effects prevent it from going further and aid in killing them on the spot. Studies have shown that vitamin A stimulates gut immunity by alarming the immune cells in case of danger.

Another reason vitamin A can be helpful in acid reflux is that it aids in cell division and multiplication, which is vital for developing the intestinal epithelium and the gut barrier.

Studies have also established direct links between vitamin A deficiency and the prevalence of diarrhea in adult populations.

So the bottom line is you must ensure that you do not fall out on vitamin A reserves in your body. Include apricots, papaya, spinach, red and yellow bell peppers, eggs, and meats in your daily diet.

Acid refluxes are common in those who have other gut problems. Diarrhea, gastritis, gut imbalances, and digestive issues, all contribute a fair share in triggering your body. So, it would be pretty justified to say that a good gut equals zero acid refluxes. All you have to do is keep your gut healthy. And that can only be possible if your meals are brimming with nutrients. 

The post TOP 6 Vitamins and Supplements you NEED to stop ACID REFLUX first appeared on Bestie.