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The superfoods that will boost your body

Autumn is the time when our immune system needs a boost more than any other time of year. There are foods that we already have in our cupboards that offer many benefits that we may not know about. Including them in our daily diet can protect us from catching colds, and give an overall benefit to our health.

Flaxseed appears first in the list of foods that are excellent for our immune system. Regular consumption also seems to reduce the risk of cardiovascular disease. This is due to its high content of omega-3 fatty acids and antioxidants. It is good to buy the whole fruit and grind it right before you consume it, in order to get the most out of its antioxidant content. During the warmer months it is advised to store it in the fridge, as it should be kept in a cool, dark place. If you do not have time to grind a small amount daily, you can just prepare your yoghurt with 2 tablespoons of flaxseed from the day before. This way, the soft flaxseed shell will be broken more easily more easily by chewing it and your body will absorb its valuable nutrients more directly. It can be added to salads or cooked food, and its fibre content can make any meal more nutritious and wholesome.

No one would expect that peppers are among the most nutritious foods that should be eaten regularly. This vegetable is rich in fibre and is also an excellent source of vitamin A, vitamin C and antioxidants, improving digestion and metabolic function. One red pepper contains about 209 mg of vitamin C, while an orange contains about 60 mg, and the daily requirement of an adult non-smoker is 75 mg. It is therefore a very nutrient-rich vegetable. Many studies associate the consumption of spicy peppers with increased metabolism and decreased appetite. But it's not just spicy peppers that are beneficial. A study published in Clinical Nutrition magazine in June 2009 showed that bell peppers are also involved in this mechanism of appetite reduction, especially when combined with reduced food intake. All of this information is not a recommendation for endless consumption of peppers, but scientific data shows they are beneficial, giving you another reason to create colourful meals rich in vegetables for better nutrition!

Greek yogurt
It is a well known fact worldwide that Greek yogurt is one of the most beneficial dairy products. The way it is made makes it low in lactose, and rich in protein and probiotics. The main role of probiotics in modern nutrition is to balance the microflora of the intestine. Probiotics are often able to reduce the uncomfortable symptoms of gastrointestinal diseases, such as irritable bowel syndrome and Chrohn's disease. At the same time, regular consumption of probiotics is related to immune enhancement, protection of the urogenital system from infections and prevention of bowel cancer. A cup of yogurt can offer up to 45% of your daily calcium needs. For better absorption of calcium, combine yogurt with fresh fruit.

One of the richest and most nourishing nuts that can help boost the immune system and better regulate body weight. Nuts are very rich in omega-3, fibre, magnesium and vitamin E. Indeed, it appears that eating 4 whole walnuts a day can help us meet our body's natural anti-inflammatory omega-3 fatty acid needs. They are also a good source of fibre and protein, so they have a low glycemic index, which helps us to feel full and reduces the chances of cravings.

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