America isn’t immune anymore. 3.4 million Americans had to go to the hospital due to an infectious or parasitic disease in 2018.
If you want to avoid a lengthy hospital stay, you should try to boost your immune system naturally. One of the best ways to boost your immune system is to eat healthy foods. But not every fruit and vegetable is going to help you fight off colds.
What foods boost your immune system? Why do these foods help your immune system? How can you incorporate these foods into your diet?
Answer these questions, and you can master how to boost your immune system in no time. Here is your quick guide.
Citrus Fruits
Ask someone about foods that boost your immune system, and they’ll probably talk to you about citrus fruits. Oranges, lemons, and limes contain high amounts of vitamin C, which produces white blood cells. White blood cells fight off infections in all parts of the body and decrease inflammation.
Try to eat an orange every day. You can also squeeze lemons or limes over grilled or roasted meat for added flavor.
Berries
Blueberries have anthocyanin, which is an antioxidant that can reduce inflammation and bolster the immune response in the upper respiratory system. If blueberries are too tart for you, you can try mulberries and black chokeberries.
Elderberries are a traditional folk remedy for the common cold. They contain anthocyanin alongside potassium, which regulates how cells receive signals from the immune system. You can find elderberries at most grocery stores, and you can forage for them in the fall.
If you want to try a new fruit, you can eat acai berries. Acai berries are rich in antioxidants, including anthocyanins. They contain pits, so be careful when eating them.
Yogurt
Yogurt is a probiotic food, meaning it contains bacteria that can stimulate your immune system. It also contains vitamin D, which can boost the immune system against viruses and bacteria.
Try to find plain yogurt, as many sweetened yogurts contain added sugars that can weaken your immune system. You can combine berries and yogurt with nuts to make a parfait, which can serve as a breakfast or snack.
Garlic
Garlic is another home remedy for colds and infections. It can also lower your blood pressure and slow down inflammation and hardening in the arteries.
Garlic contains allicin, a chemical compound that kills bacteria. Allicin is sulfuric, meaning that garlic can have a very strong flavor. You can saute garlic or sprinkle it into sauces to cut down on the taste.
Ginger
You may take ginger pills or ginger extract to reduce stomach discomfort or indigestion. You can eat pieces of ginger or drink ginger juice to boost your immune system as well. A 2020 meta-analysis of 109 studies found that ginger can help with inflammation, diabetes, and cancer.
If the flavor of ginger is too intense for you, you can make a smoothie out of it. You can use almond milk, orange juice, or green tea as a base. You can combine chopped ginger with spinach leaves, carrots, citrus fruits, and other ingredients.
Turmeric
Turmeric is a spice common in Indian and South Asian dishes. It can clean your respiratory tract, removing viruses and bacteria in your nose and mouth. It also has curcumin, a chemical compound that relieves the stress response during infections.
Turmeric has a flavor akin to black pepper, so you should use it sparingly. You can sprinkle some turmeric into a vegetable curry or a soup. Many curry mixes contain turmeric in them, so read the ingredients label to see if turmeric is already in yours.
Seafood
Oily fish contains omega-3 fatty acids, which can mitigate rheumatoid arthritis and other autoimmune conditions. Try to eat salmon and tuna at least once a week.
Shellfish also has immune benefits because it has zinc, which replenishes immune cells. Try to eat oysters, crab, and lobster. You can eat raw oysters, but you should select cooked crabmeat and lobster.
Poultry
Chicken and turkey have vitamin B-6, which forms new red blood cells and triggers chemical reactions that increase immune responses. Eating just a few ounces of chicken can give you your daily recommended amount of B-6.
If you like soup, you can make stock out of boiled chicken bones. Bones contain gelatin and chondroitin, which repair cells in your intestines.
Dairy
One of the healthy benefits of dairy foods is that it bolsters the immune system. Milk contains high amounts of zinc alongside vitamins A and D. If you don’t like the taste of milk, you can eat cheese instead.
Try to select dairy products that have probiotic bacteria in them. Probiotic dairy foods include kefir and feta cheese.
Dark Chocolate
Dark chocolate has theobromine, an antioxidant that protects cells from free radicals. The body produces free radicals when it encounters pathogens and breaks down food, so dark chocolate may be most effective after big meals.
Chocolate can contain high amounts of saturated fat and sugar, so find a low-fat version. You can eat dark chocolate bars, or you can melt the chocolate down and dip berries into it.
So What Foods Boost Your Immune System?
A lot of people have questions about their immune systems. What foods boost your immune system?
Citrus fruits, berries, and yogurt are three of the biggest boosters. They contain antioxidants that preserve blood cells and support the respiratory system.
But you can also get vitamins from spices like ginger and turmeric. If you want protein, you can have poultry, shellfish, and dairy. Try to eat a balanced diet with dishes that contain natural ingredients.Keep learning about healthy foods and practices. Ingredia provides premium health and wellness guides. Read our guide on naturally lowering your blood sugar today.
After conducting 9 clinical studies on more than 500 people, we wanted to address the primary goal of all our customers, consumer satisfaction.
Last year: – We have recruited 300 people worldwide in three regions: the United States, France and China. – We applied rigorous methodologies using validated questionnaires and partnered with BioMerieux for well-known expertise in this area. – These 300 people were asked to try Lactium® at 300 mg/day for 30 days, either as a sign of stress or as a sign of sleep disorders.
We are proud to announce that we are getting results and that our overall satisfaction score is 78%. It is fairly evenly categorized as follows:
78% in the stress indication
and 77% in the sleep disturbance indication.
Contact us for more information on this study and how to use it!
Dairy products are a type of food produced from the milk of mammals, most typically cows, and include milk, yogurt, and cheese. According to studies, humans have been consuming milk for around 6,000 years. While there is ongoing debate in some quarters over whether consuming dairy products is good or bad for your health, there is no denying the health benefits of dairy.
Of course, not all dairy foods have been created equally. For example, here at Ingredia, we create higher-quality dairy ingredients through cutting-edge technologies and innovative solutions. That way, you will reap more of the benefits of consuming milk and other dairy products in an ethical and sustainable way.
In this blog post, we will highlight seven benefits of consuming dairy foods in your diet.
1. Lower Risk of Type 2 Diabetes In the United States, it is estimated that more than 34 million people have diabetes, with the vast majority having type 2 diabetes. This equates to around one in every 10 Americans and can develop at any age. Consuming dairy products can help to reduce your risk of developing type 2 diabetes.
Dairy improves insulin sensitivity which enhances our bodies ability to regular blood sugar levels. Studies highlight how consuming more dairy products can lead to a significantly lower risk of developing type 2 diabetes.
Even if you are already diabetic, dairy products are recommended. Dairy products with a low glycemic index are beneficial as they are a positive source of nutrients without affecting blood sugar control.
2. High Nutrient Content Put simply, dairy products are highly nutritious. A single cup of milk (237 ml) contains a range of nutrients. These include calcium (28% of the recommended daily intake), vitamin D (24% of RDI), riboflavin (26% of RDI), and vitamin B12 (18% of RDI).
Other key vitamins and minerals found in dairy products include magnesium, phosphorus, potassium, and vitamin A. It is worth pointing out that dairy from grass-fed cows will be more nutritious than other sources of dairy.
Milk is also regarded as a complete protein, meaning it has all of the nine essential amino acids needed in the body. Dairy products are typically high in protein, a key nutrient that helps in the repairing of cells, regulation of the immune system, and muscle development.
3. Lower Risk of Obesity and Weight Gain A number of studies have highlighted the link between dairy consumption and a lower risk of obesity. Given that dairy products have high levels of protein, which has the effect of making you feel fuller after eating, you are less inclined to overeat and consume too many calories.
Dairy consumption can help to increase our bodies’ lean body mass and reduce body fat. Another study looking at diary consumption in children and young adults highlighted that there is no association between dairy products and obesity.
4. Improve Gut Health Fermented dairy products are closely associated with benefiting our gut’s health. Fermented foods that contain live cultures add beneficial bacteria to our digestive tracts and aid digestion and gut barrier function.
Products such as yogurt are easily available sources of probiotics, which can help to maintain the natural balance of our guts’ microbiota. While an often overlooked benefit of consuming dairy products, improving gut health is a strong positive linked to regular consumption of dairy.
5. Get a Better Night’s Sleep In this non-stop, 24/7 modern lifestyle, it can be very difficult for humans to get enough quality sleep. Sleep is an essential function, allowing our minds and bodies to recharge and stave off illness.
Thankfully, dairy products contain a number of compounds that are known to support healthy sleep cycles. A number of studies have demonstrated the link between the consumption of dairy products like milk and a restful night’s sleep.
Tryptophan and melatonin, two compounds found in dairy products, are believed to be linked to helping you fall asleep. It is also believed that routinely consuming dairy products before bed is beneficial, as a calming bedtime ritual.
6. Improved Bone Health We all know that dairy is an excellent source of calcium. A diet that is rich in calcium helps to improve our bones’ overall health and a lower chance of developing osteoporosis. Osteoporosis is a health condition that can weaken bones and make them more likely to break. This condition generally develops over a number of years and can be offset by a diet rich in milk and other dairy products.
7. Improved Dental Health As highlighted already, dairy products are high in calcium and phosphorous. These two minerals work together to strengthen our enamel, helping to keep our teeth strong and healthy. Regular consumption of dairy is also good for our gum health and can lead to a lower incidence of gum disease. In children, dairy products such as milk, cheese, and yogurt are encouraged to help boost teeth health and growth.
Discover the Health Benefits of Dairy Products Yourself As this blog post highlights, there is a wide range of important health benefits linked to the regular consumption of dairy products. Dairy products are high in essential nutrients such as calcium and are closely linked to a lower risk of type 2 diabetes and obesity. They are also linked to improved sleep, gut health, bone health, and stronger teeth.
Since 2009, Ingredia has been creating higher-quality dairy ingredients in the US. Our clinically-approved dairy ingredients provide all kinds of health and lifestyle benefits. With our products, you can boost immunity and digestive health, regulate blood sugar levels, and promote muscle and bone health.
Check out our activities here to discover the health benefits of dairy and learn more about why Ingredia is your partner in health.
Special thanks to Sylvanie Seret and our experts, who guided us throughout the process.
What is Pep2Dia®?
Pep2Dia® is a patented whey protein hydrolysate containing an active dipeptide AP, designed for people willing to maintain healthy blood sugar levels. Among them are glucose intolerant or prediabetic people, a healthy population with glycaemia levels irregularly above normal and with a higher risk of developing type 2 diabetes.
The peptide AP acts as an inhibitor of the α-glucosidase, thus lowers glucose absorption into the blood stream.
Pep2Dia®’s safety validated by NDI registration
Pep2Dia®’s toxicity was evaluated, both acutely (dose of 2000 mg/kg body weight) and sub chronically (90 days at dose levels up to 1000mg/kg body weight/day). In both studies, no toxicological effects were observed.
Previously, Pep2Dia® had proven its efficacy in clinical studies (2019) in glucose intolerant volunteers, at a dose of 1400 mg to be taken daily before lunch for 6 weeks as a supplement. It has successfully decreased their glycated hemoglobin (HbA1c) level. Pep2Dia® thus lowers the risk of developing type 2 diabetes.
More news for Pep2Dia®
Our most recent clinical study (2020) proves Pep2Dia®’s efficacy at a dose of 700 mg before meals, on glucose intolerant people.
The future of type 2 diabetes market
In 2019, 375 million people worldwide were at risk of getting type 2 diabetes. 80% of those prediabetic people will develop type 2 diabetes within 5 to 10 years if nothing is done [1].
In the US, about 88 million adults had prediabetes in 2018 with 67% of them being 45 or older.
Only 15.3% of them were aware of it and according to Centers for Diseases Control, the percentage who had ever been told by a health care professional that they had prediabetes has doubled over the 2005-2016 period [2].
Knowing prediabetes is a reversible state, this high prevalence makes prevention all the more crucial.
If you’re a parent, you know the challenge of putting your children to sleep at night all too well.
It’s not easy preparing and calming your kids down for bedtime, but it’s essential that you do your best so that they can enjoy plenty of high-quality sleep. When children don’t get enough sleep, they have difficulty concentrating and controlling their emotions.
They may become irritable or hyperactive. Additionally, kids who are sleep deprived are more likely to have behavioral problems.
But don’t worry. If you want to learn how to calm kids down before bed, we’re here to help.
Set up a Routine
One of the best ways to avoid bedtime stress is by setting up a regular nightly routine for your kids. This encourages good sleep patterns.
A consistent bedtime routine of bath, story, and bed can help smaller children feel ready to snooze. For older children, you might cut out the story and replace it with a quick and quiet chat about their day before switching the lights out.
Setting regular sleeping and waking times for the whole family also helps calm children before bed. Just be sure to follow them, even on the weekend.
You can tell that your kids are getting enough sleep when they fall asleep within 15 to 30 minutes of going to bed and can wake up easily during the day.
Many kids will also ask for that ‘one last thing’, whether it’s a big hug, a drink of water, another story, or a trip to the bathroom. Do your best to involve these requests by making them part of the bedtime routine.
It’s also essential to let your child know that once they are in bed, they need to stay in bed. If they refuse, try not to react negatively but take them by the hand and walk them back to bed.
Remember, if you argue or give in to their demands, you’re just giving your kids extra attention and delaying bedtime.
Try not to give in to the ‘just this one-time’ pitfall. If you let your children stay up longer, ‘just this once’, they will try to delay it again and again, potentially undoing the bedtime routine you’ve worked on and accomplished.
Work as a Team
It’s essential to discuss and agree on a sleeping routine with your child or spouse beforehand so that you can work as a team to reduce stress before bedtime. Without any discussion, you can’t expect your kids to learn or change their behaviors.
If you’re starting a new sleep routine for your children, make them feel involved by explaining the new structure to them if they’re old enough to understand.
For younger children, use an illustrated picture chart to help them learn and understand the new routine. It should demonstrate actions like changing clothes, brushing teeth, and reading bedtime stories.
Create a Calming Environment
Creating a cozy and calming environment in the bedroom is also essential in reducing kids’ stress before sleep. Always ensure that the bedroom is dark and quiet, and the noise level throughout the house is low. The blue light coming from televisions, computer screens, mobile phones, and tablets delays sleepiness and suppresses melatonin levels.
Bright lights in the hour or so before bedtime can have the same effect on children. Always turn off devices at least one hour before bedtime and keep bright screens out of your kids’ room at night. Dim the lights an hour or so before bed for kids of preschool age and younger.
If your child doesn’t like a completely dark room, switch on a small night light or leave the hall light on with the bedroom door open. If you choose a night-light, select a dim and warm-colored globe instead of a bright, white, cool-colored lamp.
You should also check the noise inside your child’s bedroom to avoid disrupting them.
If your children tend to watch the clock, encourage your kid to move it or place it in a spot where they can’t see it from the bed.
Deal With Sleep Issues
If your child struggles with sleeping issues, such as difficulties falling asleep, waking up at night, avoiding going to bed, waking up at night, or snoring, make sure you deal with these problems.
You may also notice issues in daytime behavior. If your child seems overly tired, sleepy, or agitated during the day, it may be worth speaking to their doctor.
Make Story Time Part of the Routine
If you don’t already have storytime as part of your bedtime routine, try adding it in right away. Whether it’s independent reading or spending time together as a family, reading before bedtime is a great habit of starting early. Many children continue this habit as they grow older.
To make storytime fun, why not create a reading nook, fort, or den with cozy blankets to give them a quiet space for reading.
Now You Know How to Calm Kids Down Before Bed
Congratulations – now you know how to calm kids down before bed! Remember, there are no hard and fast rules for a bedtime routine as every child is different.
Create a routine that works well with your family and make an effort to stick with it.
Want to learn more about practicing a healthy sleeping routine? Understand the effects of sleeping disorders on your health here.
A night of lost sleep is pretty common and may be due to stress or too much screen time. However, it’s not normal to have trouble falling and staying asleep most nights. If that’s the case, it may be time to see a doctor.
Sleep disorders can affect people of all ages. The American Family Physician reports that up to 50% of children will experience these issues at some point. Sleepwalking, nightmares, restless leg syndrome, and obstructive sleep apnea are just a few to mention.
The same source notes that sleep problems may lead to mood swings and daytime sleepiness. In the long run, they may affect children’s behavior and learning abilities.
Insomnia and other sleep disorders are even more common in adults. These conditions disturb your normal sleep patterns, causing difficulty breathing, fatigue, or unusual behaviors.
If left unaddressed, sleep disorders can affect your ability to function normally. You may find it difficult to wake up in the morning, stay focused at work, and think clearly.
Interested to find out more? Let’s take a closer look at the most common sleep disorders and how they affect your health.
Insomnia
Acute insomnia affects about one in four Americans each year. About one-quarter of sufferers develop chronic insomnia and other complications.
This condition makes it difficult to fall and stay asleep. Its symptoms vary from one person to another and may include:
Frequent nighttime awakenings
Waking up too early
Daytime sleepiness and fatigue
Irritability
Tiredness
Difficulty focusing on tasks
Watching TV late before bedtime, eating late at night, and other habits can worsen insomnia. Its symptoms may also present when you’re traveling.
In some cases, this sleep disorder may be due to depression, diabetes, or chronic pain.
Parasomnias
Has someone in your family told you that you’re walking or eating in a sleep-like state? Do you wake up crying or screaming for no obvious reason? These are potential symptoms of parasomnias.
Sleep eating, sleepwalking, night terrors, and other parasomnias cause abnormal behaviors during sleep. Although they are more common in children, they can affect adults as well.
An earlier study reports that extreme tiredness, shift work, and mental disorders are common causes of parasomnias. Substance abuse and certain diseases may contribute to these issues too.
Parasomnias can lead to injuries, risky behaviors, weight gain, fatigue, seizures, and more. They may also increase your risk of household accidents, especially if you live alone.
Restless Legs Syndrome
Restless legs syndrome is one of the most common types of sleep disorders. Its symptoms include tingling, burnings, and aches in the legs and occur mostly at night. Some people may also experience itching, creeping, crawling, and other unusual sensations.
Researchers can’t tell the exact cause of restless legs syndrome. Some say that it may be due to iron deficiency. Others believe that it may result from dopamine imbalances in the brain.
While this condition isn’t life-threatening, it can affect your health in the long run. In severe cases, it may lead to depression, fatigue, and diminished mental function.
Obstructive Sleep Apnea
About 22% of men and 17% of women suffer from obstructive sleep apnea. The risk of developing this condition increases with age. Smoking, obesity, alcohol use, and other factors may further worsen its symptoms.
This disorder causes your breathing to stop for brief periods during sleep. Its primary symptoms include:
Nighttime sweating
Awakening with a sore throat or dry mouth
Loud snoring
Daytime drowsiness and fatigue
Mood swings
Diminished mental focus
Waking up choking or gasping for air
Obstructive sleep apnea affects the throat muscles. Its symptoms occur repeatedly during sleep, leading to unexplained fatigue and tiredness.
Without proper treatment, this condition may increase your risk of heart disease, stroke, and glaucoma.
Sleep Paralysis
Do you ever wake up at night and realize that you’re unable to speak or move? That’s a classic symptom of sleep paralysis. This disorder may also cause hallucinations, imagined sounds, and intense fear.
During sleep paralysis, you may feel like someone is sitting on your chest. You may also hear zapping, hissing, or humming noises, as well as roars and whispers. These symptoms may occur during sleep or as you’re waking up.
Clinical evidence reports that nearly 30% of students and more than one-third of psychiatric patients experience episodes of sleep paralysis. About 7.6% of the general population has this problem.
The exact cause of sleep paralysis is unknown.
Scientists believe that sleep deprivation, substance abuse, and mental disorders may contribute to this problem. Other sleep disorders, such as narcolepsy, play a role too.
What Can You Do About It?
Sleep disorders can be frightening at the least. Imagine waking up at night and gasping for air or feeling like someone is trying to hurt you! Not to mention the tiredness that follows a bad night’s sleep.
The best thing you can do is to reach out to a sleep doctor. In the meantime, try changing your diet and lifestyle habits.
Cutting back on sugar and trans fats is a good starting point. Fill up on slow-digesting protein for dinner and refrain from eating before bedtime. Cottage cheese, casein shakes, Greek yogurt, and other high-protein foods are all excellent choices.
Reach for a low-carb, high-protein bar, or other small snacks if you’re feeling hungry before bedtime. Avoid fatty foods and heavy meals at night. Schedule your workouts in the morning or afternoon rather than late in the evening.
Note that certain foods contain tryptophan, an amino acid that converts to melatonin in your body. Melatonin is a hormone that regulates the sleep-wake cycle, supports immune function, and protects your brain.
Beef, turkey, salmon, eggs, milk, and dairy products are all an excellent source of tryptophan. Consider drinking a cup of milk before bedtime to boost melatonin production and enjoy a good night’s sleep.
Better Sleep, Better Health
Sleep deprivation does more than just make you feel tired. It can also affect your metabolism, immune function, and heart health. Over time, it may have devastating effects on mental function and work performance.
Don’t wait until it’s too late! If left unaddressed, sleep disorders can take a toll on your health and affect how you look and feel. Contact us today to learn more about our products.
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As our ingredients are marketed in a large number of countries, it is the responsibility of each of our customers to ensure that the use of the ingredient and any claim made in the labeling or advertising of the ingredient comply with the applicable rules and regulations.
