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Eat These Berries To Boost Your Immunity & Improve Your Health

berries to boost immunityBefore diving into which berries can enhance your immunity, let’s first understand what immunity entails. Immunity is a complex biological system that enables the body to recognize and accept what belongs to it while identifying and rejecting foreign or harmful substances. Various cells, along with the lymphatic system, play a crucial role in maintaining the immune defense. Certain white blood cells, like phagocytes and lymphocytes, help the body remember invaders and destroy them effectively.

How Does the Immune System Work?

When foreign substances (antigens) enter the body, the immune system identifies them and works to eliminate them. B lymphocytes are activated to produce antibodies, while phagocytes perform phagocytosis, engulfing and neutralizing harmful substances. These antibodies remain in the body, providing immunity against repeat attacks from the same germ. For instance, if someone has recovered from chickenpox, they are unlikely to contract it again due to the immune system’s memory.

How Do Berries Boost Immunity? 

Berries are known to have immune-boosting properties primarily due to their rich polyphenol content. Polyphenols are plant-based antioxidants responsible for the vibrant colors of berries such as blueberries, blackberries, strawberries, cranberries, elderberries, raspberries, and gooseberries. These antioxidants play a role in preventing cell damage, reducing inflammation, and enhancing immune response. This not only boosts immunity but also aids in the prevention of inflammatory conditions like cancer.

Top Berries to Boost Immunity

Here are some berries readily available in India that can help improve immunity:

  • Elderberry: Elderberries are packed with antioxidants and vitamins that reduce inflammation and stress, two major factors behind a weak immune system. Regular consumption can also protect against cardiovascular disorders.
  • Blueberry: Known as an immunity-boosting superfood, blueberries are rich in flavonoids, which limit cell damage and enhance immune function. They also contain vitamin C, vitamin A, and potassium, all vital for a strong immune system.
  • Strawberry: Strawberries are high in antioxidants and vitamin C, helping to combat flu and colds. Their ability to fight free radicals strengthens the immune system. They are also beneficial for heart health due to their low LDL content.
  • Blackberry: Blackberries are a good source of vitamin A, which supports the immune system, maintains healthy skin, teeth, and bones, and promotes eye health.
  • Cranberries: Cranberries are rich in vitamins C, K, and A, with strong antioxidant properties. They support cardiovascular health, reduce inflammation, and even promote oral health by preventing bacterial damage to teeth. Additionally, their high fiber content helps lower blood pressure and cholesterol.

Other notable mentions include:

  • Mulberries, which act as blood cleansers.
  • Grapes, known for promoting healthy skin.
  • Gooseberries (Amla), a heart-healthy fruit packed with vitamin C.

Make it a habit to include a variety of berries in your diet to strengthen your immunity and reduce the risk of diseases.

We hope this article helps you choose berries to boost your immunity and improve your health! Share your thoughts in the comments below.

You can browse through more articles on nutrition here. Additionally, you can also get this information directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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Good Gut Health: Why It Matters

Good gut health - why it matters

Our gut, or digestive system, is a complex network of organs and tissues that work together to break down food and absorb nutrients. But did you know that the health of your gut can impact much more than just your digestion? 

Why Does Good Gut Health Matter? 

As per the GOQii India Fit Report 2022 – 2023, we found that 23% of Seniors suffered from acidity and indigestion issues. 27% older adults reported facing issues with constipation. We also noticed that acidity issues among women have increased from 12% in 2021 to 20% in 2022.

Maintaining good gut health can help combat the aforementioned issues. It is essential for overall health and well-being. Here are a few more reasons why good gut health is necessary. 

  • Digestion: The most obvious role of the gut is in digestion. When we eat, food is broken down into smaller molecules that can be absorbed into the bloodstream and used by our body for energy and other functions. A healthy gut can break food down more efficiently, leading to better nutrient absorption and improved overall health.
  • Immune function: Did you know that the gut is home to a large portion of the body’s immune system? This is because the gut is exposed to a wide range of harmful pathogens and bacteria that can cause illness. A healthy gut can help protect against these invaders, keeping the body healthy and disease-free.
  • Mental health: Recent research has suggested that the gut and brain are closely connected and that the health of the gut can impact mental health and well-being. The gut produces many of the same neurotransmitters that are involved in mood regulation, such as serotonin and dopamine. In fact, some studies have even shown that certain probiotics can improve symptoms of anxiety and depression.
  • Hormone regulation: The gut is also involved in hormone regulation, which can impact many aspects of our health. For example, the gut produces hormones that regulate appetite, metabolism, and energy balance. A healthy gut can help ensure that these hormones are balanced, leading to better overall health.
  • Energy production: The gut is also involved in the production of energy. Specifically, the gut microbiota (the community of microorganisms that live in the gut) produce short-chain fatty acids that can be used as a source of energy by the body. A healthy gut can produce more of these beneficial fatty acids, leading to increased energy and better overall health.

What Can You Do To Improve Your Gut Health? 

  1. Eat a balanced diet that is high in fiber and low in processed foods
  2. Avoid foods that can damage the gut, such as sugar and refined carbohydrates
  3. Exercise regularly to support a healthy gut
  4. Take a high-quality probiotic supplement to support the gut microbiota
  5. Reduce stress, as chronic stress can damage the gut and impact overall health.

By taking care of your gut through eating the right meals, exercising and reducing stress, you can improve your digestion, immune function, mental health, hormone regulation, and energy production. So take care of your gut and your body will thank you for it! 

If this article helped you, let us know in the comments below. You can browse through more articles on Gut Health here. To get this information directly from an expert, speak to a GOQii Coach by subscribing for Personalised Health Coaching here. 

#BeTheForce 

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