Even though the world is in turmoil due to pandemic, one of most important things somehow went under the radar – make your immune system stronger. After all, that’s your first line of defense against anything, including Covid19 virus. So we made a list of common but very strong food that can help your immune system.

Garlic

Probably everyone heard that garlic alone or in some combination is a great natural cure for cold and flu. It doesn’t really need to be attached with some magical properties, but it is true that it gives the human body a lot of good. Except for allicin, main component for the antiviral, antifungal and antibacterial properties, garlic also has few more compounds of similar properties and they all in synergy help boost the immune system.

Allicin is made under the influence of enzyme alliinase when there is some physical damage to garlic, like slicing or crushing. Allicin has sulphur which gives garlic a specific and well known smell and taste. Allicin is also a very unstable element so it quickly changes to different compounds with sulphur that gives garlic its healing abilities – helping in defensive response of some types of white blood cells when they encounter certain viruses, mostly those of common cold and flu.

Garlic is also important in prevention – studies show that it lowers the risk of getting common cold or flu, time of being sick and can ease the symptoms also. In one 3 month study, 146 healthy volunteers were divided into 2 groups. One was getting garlic supplements and other placebo. First group had about 63% lower risk of getting a common cold, and those that did got sick, the common cold lasted 70% shorter.

To get most out of garlic in cooking, it is good to cut the garlic at least 10 minutes before using it, because heat is destroying enzyme alliinase and it’s good to give some time for more of the allicin compound to be made before cooking. Same thing if you eat garlic raw.

To get the most health benefits of garlic you need to eat 2-3 garlic parts a day. If you use supplements, normal dosage is between 600 and 1200 mg per day. More than that and you might get a toxic response instead.

Even though the world is in turmoil due to pandemic, one of most important things somehow went under the radar – make your immune system stronger. After all, that’s your first line of defense against anything, including Covid19 virus. So we made a list of common but very strong food that can help your immune system.

Broccoli

If we could choose just one vegetable, it would be broccoli. It is one of the most nutrient rich vegetables. It has vitamin K, chromium, potassium, magnesium, vitamin B9 and plenty of vitamin C. It also has compounds indole-3-carbinol and sulforaphane that show anti cancerogenic abilities, plus sulforaphane is increasing the ability of the organism to create antioxidantes. Benefits of broccoli starts in the small and big intestine when indigestible fibers come to feed the bacterias in your gut and create short chain fatty acids, it leads to increasing numbers of good bacterias, healthier guts and better immunity.

As a signal of good overall health, good gut health is of most importance since it affects almost every part of our body. Connection of good gut bacterias and healthy mind is a new territory. According to scientists at Harvard University Medical School, disturbed digestion can cause anxiety, depression and stress because the brain and gastrointestinal system are very closely connected. If you have a bad unhealthy diet you can mess up things with the gut brain connection.

To get the best out of Broccoli, don’t fry them or bake them, boil them preferably on the steam, and when it’s young it can be consumed fresh in a salad. The highest concentration of good things from broccoli are broccoli sprouts. You can get fresh broccoli two times in a year, early summer and early fall, but in normal times, it is usually available throughout the whole year, even frozen. As with most vegetables, broccoli can be frozen up to a year and lose just a slight amount of some micronutrients.

Spinach

This plant is often on our plates and that is great, because spinach is a superfood due to high amounts of vitamins, fibers and minerals. Magnesium is essential for normal functioning of all muscles, including the heart. Potassium helps with extracting water and regulates blood pressure, stimulates detox of the organism and makes kidneys and heart to work smoother. Beta carotene is a strong antioxidant, B complex vitamins are very important for your nerves, but also for you skin, hair and nails. Antioxidant lutein is extremely important for the health of your eyes. Fibers in spinach stimulate bowel motility and help in removing waste from the organism and also lowers the possibility of constipation. Spinach is one of the best sources of vitamin K which is important for bone health. Only 100 grams of spinach has almost 4 times of the recommended daily dose.

But spinach also has something called oxalic acid, and its crystals can clog kidney canals, so for people with kidney problems it’s not advised to eat spinach. Oxalic acid can be neutralized to some degree by mixing spinach with milk. Calcium in milk will bond with the oxalic acid and create insoluble compound that can be easily removed from the organism.

You can get best out of spinach if it’s only shortly boiled in water or on steam to keep all the good stuff. Young spinach can also be eaten fresh. Spinach season lasts almost the whole season and it is always available frozen but then it can lose some of the flavor.

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Disclaimer: This text is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dimology – Healthy World are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this site.

Basil (Ocimum basilicum) is a classic mediterranean spice, one of the most favored, most used and most common in mediterranean places. We can for sure say that italian cuisine would not be what it is now without this small bushy plant with its aromatic and sweet leaves. This plant is a cousin to the mint plant, so they share the same look. There are more than 60 different varieties of basil with different looks, smell and taste. Most common is the sweet basil, with its dark green leaves and little pungent taste. There are varieties with purple or red leaves, as some with specific tastes like lemon basil, cinnamon basil or anise basil.

While many know why basil is one of the most favored spices in the kitchen, many don’t know that by using this spice they are also doing good to their body and health. It is widely used in traditional medicine as a whole plant and basil oil. Basil is a great source of vitamin K and manganese, a very good source of copper, vitamin A and vitamin C and also a good source of calcium, iron, magnesium and omega 3 fatty acids.

Against inflammation and oxidative stress

When there is a mention about antioxidants everyone thinks about the berry fruits, but basil with its properties is on the same level as all sorts of berries. Basil has plant flavonoids that can help to protect white blood cells and protect the body against free radicals, and also has anti-inflammatory properties. For that purpose essential basil oil is used. Study which results were published in the publication Nutrition and Cancer found that phytochemicals in basil can in a natural way stop cancerous behaviour in cells. Unique types of flavonoids in basil can help in protecting organisms on a cellular level. The water soluble flavonoids from basil called orientin and vicenin gained most attention from scientists because it showed that they can protect cell structure and also chromosomes from danger that can cause radiation and oxidative stress.

Adaptogenic properties

Compounds in basil showed their strength in boosting the immune system and fighting against infections. Basil extract, researches showed, to help in fighting against resistant bacteria that were not responding to antibiotic therapy. With all that, this spice has adaptogenic properties and what does that mean. Adaptogenic plants increase the resistance of the organism to a wide spectrum of bad conditions from biological, chemical and physical sources, and these plants help to make things in organism go back to normal.

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Disclaimer: This text is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dimology – Healthy World are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this site.

Chlorella is one of the rare edible sweetwater algae. There are more than 30 species of this one cell organism of green color and most researched are Chlorella vulgaris and Chlorella pyrenoidosa. This algae is super food, but because it has a hard cell membrane, people can not digest it in its raw form, so it has to be supplemented in tablets, powder or extract. It is consumed with a water or a juice half an hour before a meal. Daily dosage is 2-3g. There is not an exact number prescribed since there was not enough evidence to specify an proper therapeutic dosage.

Chlorophyll like a blood

Dried Chlorella has around 50% proteins, so it is a great source of amino acids. It contains all 9 essential amino acids, all vitamins from the B family and also vitamins C, E, A and K. Prom minerals iron is the most common and it’s absorption is helped by the vitamin C included. It also contains magnesium, zink, copper, potassium and calcium, and also fibers and omega 3 fatty acids.

It is very good to improve a blood test. It contains chlorophyll, plant pigment, also known as plant blood because its molecule is similar to the molecule of hemoglobin, red pigment in blood. Only difference is that in the core of the hemoglobin molecule there is an atom of iron, while in the molecule of chlorophyll is an atom of magnesium.

Detoxification

From the benefits of Chlorella, most commonly mentioned is the detox of the organism, and some studies show it is effective in removing heavy metals from the body along with other harmful components that the body needs longer time to remove itself. It helps to lower levels of harmful chemicals that sometimes appear in food like dioxins (they are nus product of burning organic matter), that can affect hormone balance and immune system, and also are not easy on the liver functions. There is evidence that proves that Chlorella boosts the natural process of removing toxins from the body.

More good sides of Chlorella

It is considered that Chlorella is improving the immune response, that can neutralize high acidity of organism, improves levels of oxygen in blood, protects arteries from hardening and slightly lower high blood pressure, it has an impact of lowering the sugar levels in blood, affect the inflammations to speed up recovery. Also contains carotenoids lutein and zeaxanthin that protects eyes, keeps the liver in good shape, improves better digestion and speeds up the metabolism.

Possible side effects and interactions

Chlorella is considered safe when taken orally up to 25-30 weeks, but in some cases it can cause nausea, diarrhea, gasses, cramps, vomiting and green colored stool. Most of those symptoms last up to two weeks when starting to use it. Since Chlorella affects the immune system, it is possible that with people that have an immune system compromised it causes the proliferation of the “bad” bacteria in the intestines. Chlorella can also cause sensitivity of skin to UV lighting and sometimes cause allergic reaction for people who are already allergic to mold. It is possible to lower the efficiency of the medications that affect the immune system and also since it contains vitamin K, it can lower the efficiency of the anticoagulant drug warfarin. So it is best not to use Chlorella while a person is using anticoagulant therapy. 

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Disclaimer: This text is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dimology – Healthy World are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this site.

For centuries the sailors were getting ill on their voyages. Mysterious sickness would exhaust them, they would get spots on their skin which was becoming pale and after a while it would take their life. That was the case until the middle of the 17th century, when they started to get lemon or lime juice with their food and the illness known as scurvy was beaten. What those sailors lacked was vitamin C, and citrus fruit has vitamin C in abundance.

A ship physician Richard Woodal was the first person who successfully cured scurvy with lemons. Scientists claim that citrus are best health keepers during the winter days when the body immune system is under pressure from common cold viruses and flu.

Humans started to cultivate citrus fruits about 4000 years ago due to its sour-sweet pulp that’s very refreshing. All citrus originate from Asia and with time it moved to the Middle East and Mediterranean. There are three original citrus genes that have been the source of all today citrus fruits, those three are mandarin orange (Citrus reticulata), citron (Citrus medica) and pomelo (Citrus maxima). Their crossing created many popular citrus like oranges, grapefruit, lemon or kumquat. Most of the citrus we eat today are older hybrids, while red oranges and clementines are dated to more modern times.

Nutrients in the citrus fruits are mostly the same with slight variations in some species. But they all have one thing in common, intense smell due to flavonoids and lemonoids which are actually terpenes and present to protect the fruits from unwanted consumers. They are made of a large amount of citric acid and vitamin C. In 100g (3.6oz) of orange or lemon there is almost 50g of Vitamin C, while grapefruit has about 40g.

Citrus tasty pulp is usually made up of 5 to 12 parts going from light yellow to red color. It’s covered by a white spongy envelope made up from pectin fibers which many people together with crust just peel off, which is a mistake since that white spongy part is full of flavonoids and phyto substances that are good for the body. But in today’s commercial production and use of chemicals, citrus crust absorbs many of the chemicals and thus making it healthier to just peel it off.

Prevention potential

Even though vitamin C will not stop us from getting the cold or flu, it can shorten the duration of it and keep your immune system in good shape against the viruses during the stress times. One of the best abilities of vitamin C is that it can help the body to absorb iron many times more efficiently. Vegetarians and vegans are especially sensitive to anemia and women during their menstruation periods. But during the pregnancy citrus fruit can be very helpful also due to its richness with folic acid which is very important in the fetus development.

There are high concentrations of potassium in grapefruit and orange which is good for maintaining the normal blood pressure, same as hesperidin, flavonoid from the orange and lemon pulp and crust. Citrus fruits also contain rutin and quercetin flavonoids and strong antioxidants together with vitamin C are very important for the health of blood vessels.

Nutrients in citrus fruits are also vital for everyday body functions. Folic acid has an important role in DNA replication, which is a prerequisite for cell repair of every organ and in synergy with other phyto chemicals it helps in body recuperation. One more important ingredient of citrus fruits is fibers. Even though the body can’t absorb them, they are essential in regulating the digestive tract and keeping it working well.

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Disclaimer: This text is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dimology – Healthy World are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this site.

For a while now leek has been popular among people who want to lose weight or do a spring body cleansing from toxins. Now the scientist found out that leek is particularly good for women since it keeps them from hip arthrosis.

Researchers from London King’s College and University of East Anglia published an article about the role of leek and it’s close cousins – onion and garlic, in prevention of hip arthrosis in women. This was known in scientific circles as a connection with weight and more rapid degradations on joint cartilage, but they couldn’t figure out why. The common thesis was that lower body weight simply does less stress on the joints and therefore keeps them healthy. So they decided to more in detail study the connection of arthrosis and leek which is one vegetable that was rich in minerals, vitamins, fibers and had no effect on weight gain.

Study was done on more that 1000 female twins, which many didn’t have any sign of arthrosis. They kept the detailed diet plan from test subjects and analyzed RTG pictures that can show smallest changes on the joints. They found out that hip arthrosis is a lot less common in women who had diet based on larger amounts of fruits and green vegetables, especially leek.

Scientists think that leek has that good effect on big amounts of diallyl disulfide, an active substance that has sulphur. That is a mineral that has a strong anti-inflammatory effect and since in the background of every arthrosis is inflammation, that kind of solved the puzzle.

Origin of leek

As a food and used in medicine, leek was used by old Egyptians and Greek. It slowly spread to most of Europe. Latin name for Leek is Allium ampeloprasum var. porrum and it’s a member of the same group of vegetables as scallion, onion or garlic. Leek is mostly a year round vegetable, especially during spring when it’s young and rich with nutrients. Plant has a thick white stem in its bottom part and layered deep green leaves. Whole plant can be consumed but the top of the leaves has a pretty rough texture so it’s less commonly used. Leaves are very rich in beta carotene and vitamin C, but during the cooking they lose those nutrients, so it’s better to eat leaves raw like salads. In 100g (3.6oz) of leek there is only 61 kcal, 2.9g carbohydrates but 1.8g of fibers. So it’s great for those who keep their weight in check or have problems with constipation. Leek has a milder taste than onion or scallion, but has more proteins so it’s also good for people doing sports. It is a good source of vitamins from B complex that is good for nerves and healthy skin, and also very rich in minerals like iron, potassium, magnesium and manganese which are all essential for a healthy cardiovascular system. But it’s most important component is sulfur which is part of many types of phyto substances.

Leek has thiosulfinate which during the cutting or any mechanical damage converts into sulphides. Sulphides are phyto substances that act like natural antibiotics and help in fighting bacterial infections. They also lower blood pressure and cholesterol levels which helps keep the healthy heart and brain. They can reduce the risk of some cancers, especially stomach cancer and also activate lots of enzymes that are important in detoxification of the body. Leek has plenty of essential oils that stimulate secretion of digestive juices and has also diuretic effect so it’s a good friend of the digestive and urinary tract.

Overall, it’s a very good vegetable if you want to clean your body in the spring from all the toxins you accumulated during the winter and at the same time boost your body with a planty of good nutrients at low amounts of calories.

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Disclaimer: This text is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dimology – Healthy World are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this site.

According to nutritionists around the world put the lentil on top of the healthiest foods. Lentil has an important spot in building muscle mass, raising body energy, regulating the digestive system and keeping your gut in good shape and lowering the sugar levels in the blood. It’s maybe cause of the low glycemic index that it started to gain in popularity recently. Mostly neglected, this type of legume crop is slowly coming to the big scene.

Lots of welcomed nutrients

Latin name for this crop is „lens culinaris“ and it dates back to the neolithic age of the Middle East region. It was found in the tombs of egyptian pharaohs, it was consumed by old Greeks and Romans. Experts think that lentil came to Europe from India where even today is one of main component of traditional diet. Like soy, beens, peas, horse bean, lentil is also part of that family of legume crops. There are more than 30 types of lentil varieties different in shape, color and size. Most common are brown and green, but there are other colors like orange or black. In 100 gram (3.6 oz) of boiled lentil there is 110 kcal, fats only in traces, but a lot of proteins which make it a good replacement for meat.

Among the proteins most important are ones made out of leucine and lysine, essential amino acids that our body can’t produce, but are essential for our body to function well. Lentil is also a good source of complex carbohydrates which make you feel full in your stomach and they raise the energy, but they are also slow to digest so there are no sugar spikes in the blood. It is very rich with insoluble fibers that helps in keeping the gut working like a clock. They also contain some soluble fibers that help with lowering sugar and fat levels in blood.

Lentil is a good source of various minerals like potassium, phosphorus, magnesium, iron so it’s recommended to people with anemia. It also contains many vitamins like A, beta carotene and vitamins from B complex. All this makes lentil a great food for various conditions. It’s good for a healthy skin and nerve system. Due to the good amount of folic acid it’s recommended to pregnant women. In traditional medicine it is widely used in various problems with digestive track. In everyday diet it’s great for vegetarians and vegans as a replacement for meat. It can be used to make many types of dishes, from soups to bread and it’s easily combined with other types of food.

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Disclaimer: This text is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dimology – Healthy World are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this site.

Potassium along with sodium, is one of the main electrolytes in the body,  important for many vital bio-chemical processes. Normal level of potassium in blood is between 3.9 – 5.1 mmol/L. It’s main positively charged electrolyte (cation) inside the cell, while his level in out of cell liquids is significantly lower. With sodium the situation is inverse. Exactly that cooperation between potassium and sodium, in complex biochemical processes ensures many physiological functions, like transfer of nerve impulses, muscle contractions, blood pressure control. Potassium along with sodium works in regulation of water in the body, necessary for protein synthesis, insulin extraction from penkrias, carbohydrate metabolism, hormone releasing, embryonic development, cell dividing, regulation of acid base balance, etc.

Problems due to low amounts

There is enough potassium in food so in normal circumstances it’s rare to talk about potassium deficiency. But, there are situations and conditions when there can be a deficiency in the body. It usually happens to people active in sport activities and people under great physical stress, due to heavy sweating, than in cases of diarrhea and vomiting, during a therapy with various diuretics that drain potassium, during a time of long hunger and various illnesses.

First sign of potassium deficiency is overall tiredness and muscle weakness and muscle spasms. More serious potassium deficiency leads to imbalance of electrolytes in the body that affects all muscles and nerves. That often leads to irregular heart rhythm, blood pressure drop, overall body weakness, confusion, sleepiness, thirst and vomiting. For defining the relative amount of potassium in the body it requires a lab blood testing. It’s necessary in situations when there is suspicion that there is some problem with potassium deficiency and depending on the results of blood test, fixing the status of its amount in the body.

Best way to supplement potassium to the body is by consuming potassium rich food like bananas, grapes, tomatoes, beans, potatios, brocule, fish, chicken, dairy products. In certain situations potassium is supplemented by taking the pills with potassium or in severe cases with blood infusion.

Problems due to high amounts

Potassium is extracted from the body through kidneys, so in some situations when kidneys aren’t functioning properly it can lead to lower extraction of potassium and sign of hyperkalemia. High concentrations of potassium are usually amounts higher than 6 mmol/L. It can happen when excess usage of diuretics does not extract potassium from the body so it accumulates, also in case of diabetes. Most common symptoms are muscle weakness, shivering, chest pain, heart arrhythmia, and it’s even possible for a heart to stop. It’s necessary to find out the cause of hyperkalemia and go with therapy in conjunction with treating the main illness.

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Disclaimer: This text is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dimology – Healthy World are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this site.

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