There are many fad diets that focus on cutting out entire food groups, calories, and more. Unlike those diets, the portfolio diet focuses on strategically incorporating specific cholesterol-lowering foods into your daily meals. Don’t think of this as a diet; rather, it is more akin to a plant-forward way of eating that helps you maximize health benefits, particularly for optimal cardiovascular function.

What Is The Portfolio Diet?

Any smart business person knows that it is best to diversify investments. You want to make your portfolio perform as best as it can, which is why this diet focuses on combining a specific combination of functional foods. You don’t count calories; rather, you prioritize nutrient synergy. Basically, the foods you eat work together to deliver strong cholesterol-lowering effects.  The diet is built around the following food categories:

• Viscous (soluble) fiber
• Plant-based protein
• Plant sterols
• Nuts

Many studies indicate that each of those components can independently improve cholesterol markers in humans. When you combine them, their effects are amplified and they can better support lipid profiles, reduce inflammation, and improve cardiometabolic health. Although this diet is compared to the DASH diet or Mediterranean diet, it is different in that it places more emphasis on foods clinically proven to lower cholesterol levels. 

How To Follow The Diet

The beauty of this diet is that it does not require perfection. As long as you are consistent and thoughtful with your food choices every day, you can be successful. 

Core guidelines:

• Base most of your meals around plant-based foods
• Replace saturated fats with unsaturated fats
• Include multiple portfolio components daily
• Limit or avoid consumption of ultra-processed foods and refined sugars

Daily targets:

• Viscous fiber: 10 to 25 grams (g) per day
• Plant-based protein: several servings per day
• Plant sterols: 2 g per day
• Nuts: 1 to 2 ounces (oz) per day

Viscous (Soluble) Fiber Sources:

• Oats and oat bran
• Psyllium husk
• Eggplant
• Barley
• Rye
• Chickpeas
• Beans and lentils
• Okra
• Vegetables
• Whole grains
• Apples, berries, and citrus fruits

Plant-Based Protein Sources:

• Lentils
• Chickpeas
• Black beans and other beans
• Legumes
• Split peas
• Soy foods (tempeh, tofu, soybeans)

Plant Sterol-Rich Foods:

• Fortified yogurts
• Fortified juices
• Certain fortified spreads
• Fortified plant milks

Nuts:

• Almonds
• Walnuts
• Hazelnuts
• Pecans
• Pistachios
• Nut butters
• Peanuts

Foods To Limit Or Avoid:

• Red and processed eats
• Fried foods
• Sugar-sweetened beverages (such as sodas and juices)
• Refined carbohydrates
• Butter, cream, and full-fat dairy
• Packaged snacks high in trans fats

Health Benefits Of The Portfolio Diet

The primary benefit is that this way of eating helps to lower cholesterol levels. Clinical trials found that combining portfolio foods can significantly reduce LDL (bad) cholesterol levels. In fact, the effects were comparable to low-dose statin therapy in some individuals. That is largely attributed to the plant sterols blocking cholesterol absorption and soluble fiber binding to bile acids. A systematic review and meta-analysis of controlled trials involving adults with hyperlipidemia found that combining the portfolio diet with a standard cholesterol-lowering background diet significantly reduced LDL cholesterol by 17%. 

It’s possible that following the portfolio diet may help reduce inflammation, as many portfolio foods contain anti-inflammatory properties. Research shows that plant-based dietary patterns, such as the portfolio diet, is associated with lower inflammatory markers linked to heart disease.

Due to the inclusion of more viscous fiber in the portfolio diet, you may experience better gut health. This soluble fiber produces short-chain fatty acids that support both digestive and metabolic health. Research found that increasing soluble fiber intake improved microbiome diversity. In fact, systematic reviews of plant-based dietary patterns in adults, such as the portfolio diet, increased beneficial bacterial groups in the gut.

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A finger lime is not a common produce item in the average person’s kitchen. While it is not exclusive to Michelin Star restaurants, it is not as common as the standard lime. As the name suggests, it is similar in size to a human thumb. It comes in several varieties with skins in varying shades of yellow, green, purple, and red. And each of those colors exhibits a subtle variance in flavor. 

What Are Finger Limes?

The finger lime is endemic to Australia and although their outer skin is similar to a regular lime, the inside couldn’t be more different. When you cut one open, you will find tiny little pearls, also known as vesicles. It’s almost as if these fruits are like nature’s caviar! These juicy pearls exhibit a tart flavor and the texture is reminiscent of the classic Pop Rocks candy. Finger limes are also like kumquats, in that you can eat the entire fruit, including the skin, if you so choose. It is the pearls, however, that most people use when cooking. 

Health Benefits Of Finger Limes

Just like other members of the citrus family, finger limes offer some unique health benefits. Researchers attribute these benefits to the many phenolic compounds in the skin and vesicles. The primary phenolic compounds in finger limes are flavonoids, which offer potent antioxidant and anti-inflammatory properties, which support the body in myriad ways. Continue reading to learn more about the benefits of finger limes. 

High Antioxidant Activity

Antioxidants are substances that can help protect the body from oxidative stress caused by free radicals. The body naturally produces free radicals, but you don’t want an excess amount in the body. Research shows that too many free radicals in the body can increase the response to smoking, stress, pollution, and other environmental factors. They cause damage to cells and contribute to chronic diseases, early signs of aging, and other health conditions. The antioxidant compounds in finger limes aim to protect the body’s cells and support overall health. 

They Have Antimicrobial And Antiviral Properties

According to emerging research, finger limes (among other native citrus fruits) may contain compounds rich in antimicrobial and antiviral properties. Researchers believe these compounds support immune resilience. More research is necessary to determine the efficacy of these compounds in relation to improved immune function. 

They Are Rich In Fiber

Health experts encourage adults to eat at least 14 grams of fiber for every 1,000 calories consumed. That equates to about 28 to 34 grams of fiber per day for most men and 25 grams for women, although most consume less than half that amount. Fiber also helps balance gut microbiome, regulates blood sugar levels, and lowers the risk of certain cancers. One serving of finger limes (7 limes) offers three grams of fiber. Although they are not a high-fiber food, three grams is an excellent start on the road to the recommended daily intake. 

Anti-Inflammatory Benefits

Inflammation is the immune system’s normal response to stress, trauma, or infection. Problems arise when inflammation becomes chronic, as it contributes to issues such as arthritis, autoimmune disorders, heart disease, and other conditions. Some of the compounds in finger limes work to reduce inflammation by blocking the production of cytokines, which are made by the body during an inflammatory response. By reducing the production of inflammatory cytokines, you may help alleviate symptoms associated with chronic inflammation.

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Have you been thinking about adding more natural items to your skin care routine? If you have, then this Epsom salt body scrub is a great place to start. After purchasing all of the ingredients, each jar you make ends up costing around two dollars. How incredible is that?! Not only can this be an excellent item to add to your skin care routine, but it also makes for a great gift for the upcoming holiday season. Decorate the jars to make the product a little more festive. 

Normally, people put Epsom salt in their baths to help soothe sore muscles and inflammatory skin conditions. Believe it or not, Epsom salt makes for a highly efficient body scrub. After you take a shower, gently massage wet skin with a handful of the scrub in this recipe. The coarseness of the salt crystals works to slough away dead skin cells. Epsom salt’s anti-inflammatory properties help prevent irritation during the exfoliating process. Rinse away the body scrub and then follow with a moisturizing body cream. 

Epsom Salt Benefits

Epsom salts are a type of mineral salt found in nature. This type of salt is rich in magnesium and sulfate, and the salt is very coarse, but it is not meant for cooking. Skin care experts note that you can use Epsom salt to remove dead skin from the face, body, and scalp. Some people also use it on the skin to relieve itchiness from poison ivy or mosquito bites. It also helps to soften skin affected by psoriasis, which causes scaly patches on the skin. 

Coconut Oil Benefits

Coconut oil may help prevent and treat skin rashes, such as atopic dermatitis. One study found that coconut oil extract was able to improve skin barrier function. Scientists believe that coconut oil works to strengthen the skin barrier for infants with a low birth weight, potentially protecting them from health complications. Coconut oil may also help to reduce inflammation that results from UVB rays. Cellular studies indicate that coconut oil exhibits anti-fungal, antibacterial, and antiviral activity. 

Peppermint Essential Oil

The antimicrobial and antiseptic properties in peppermint essential oil may help reduce the appearance of pimples and other blemishes. Because it contains menthol, it offers a cooling sensation when topically applied to the skin or scalp. Researchers note that applying peppermint essential oil topically (only when properly diluted to avoid skin irritation) stimulates blood flow to the skin, which may enhance skin tone. Finally, peppermint essential oil helps regulate sebum production, making it great for oily, combination, or acne-prone skin. 

Eucalyptus Essential Oil

According to lab studies, eucalyptus essential oil may increase the production of ceramide, which helps moisturize skin, reduce inflammation, and prevent UVB-induced collagen degradation. Researchers have observed that cineole, the active compound in eucalyptus essential oil, has analgesic, anti-inflammatory, antimicrobial, and antioxidant effects. Additionally, topical application can help ease inflammation and aid wound healing, thanks to the antimicrobial properties. 

DIY Epsom Salt Body Scrub

Ingredients:

• 1 cup coconut oil
• 1/2 cup Epsom salt
• 20 drops eucalyptus essential oil
• 10 drops peppermint essential oil

Instructions:

• In a medium bowl, mix together coconut oil, Epsom salt, and the essential oils. Make sure the ingredients are thoroughly combined. 
• Spoon the scrub into a glass jar and screw on the lid. Decorate with some ribbon or label. Increase the size of the batch in order to give this scrub as a gift during the holidays.

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When you were a child, do you remember your mother slathering your legs with pink calamine lotion to relieve bug bites? Perhaps you played outside by a pond or lake, or just amongst nature and mosquitos got you good. Those bites were itchy, no doubt! After a soothing bath, it was time to later on that pink calamine lotion. 

What Is Calamine Lotion?

Calamine lotion is an over-the-counter (OTC) medication that is meant to soothe mild itchiness (pruritus). It has demonstrated an ability to soothe redness, discomfort, pain, and itchiness associated with chickenpox, bug bites, and poison ivy. You can also use calamine lotion to help dry out oozing skin irritations. Calamine lotion is only for topical use, so please do not swallow it, as it can be very dangerous. 

What Is Calamine Lotion Used For?

The primary benefit of calamine lotion is that it relieves itchiness. Poison ivy, poison oak, poison sumac, and other poisonous plants can cause skin irritation and rash. Applying calamine lotion to relieve the itch from these poisonous plants, in addition to other discomforts, can soothe the skin and aid recovery. You can also calamine lotion to help relieve the following:

• Heat rash: A heat rash is an area of the skin that becomes irritated when sweat gets trapped in your pores and ducts under the skin. Calamine may help relieve the burning or itchiness. 
• Chickenpox: You may be able to relieve the itchiness and other symptoms of this infectious condition by applying calamine lotion. The lotion may also prevent you from developing additional skin conditions. 
• Swimmer’s itch: Calamine lotion may help get rid of rashes like swimmer’s itch, which you can develop if you swim in water that contains certain parasites. 
• Scabies: A small mite can cause scabies, which can cause a rash and intense itching. In order to ease the itching from scabies, try to apply calamine lotion to relieve symptoms. Unfortunately, it will not kill the mites. 
• Shingles: In addition to antiviral medications, you may be able to use calamine lotion to help relieve shingles. Apply the lotion directly to the skin in order to get some relief.
• Acne: Unfortunately, calamine lotion will not cure acne, but it may help dry out a pimple, making it a potential spot treatment. 
• Chigger bites: Chiggers are mites that feed on human skin and their bites cause intense irritation and scratching. Apply the calamine lotion to help relieve itching, but it will not kill the mites.

Homemade Calamine Lotion

Ingredients:

• 2 tablespoons bentonite clay
• 1 tablespoon pink kaolin clay
• 1 tablespoon baking soda
• 1 teaspoon sea salt
• 1/4 cup water
• 10 drops lavender essential oil
• 1/2 teaspoon glycerin

Instructions:

• Add all of the ingredients to a glass bowl and whisk with a silicone whisk or wooden spoon. Don’t use anything metal or it will affect bentonite clay’s health properties. 
• Once you have thoroughly mixed the ingredients, transfer the mixture to a clean jar and screw on the lid. 
• Store in the refrigerator and use within two weeks. Apply liberally as needed for sunburns, poison ivy, or itchy bug bites. 

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While thyme is now used as a food flavoring, it has actually been used for centuries. Ancient Egyptians used it for medical properties. While there’s only been preliminary testing, studies show that thyme contains thymol, which may neutralize bacterial, parasitic, fungal, or viral infections.

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Mushroom coffees and teas have become increasingly popular within recent years. A common star of these concoctions is the powerful chaga mushroom, which has one of the highest ORAC scores of any food. The higher the ORAC value, the better a food’s ability is to protect the body from free radicals. That also means that chaga mushrooms are one of the best sources of antioxidants.

What Is The Chaga Mushroom?

The chaga mushroom is quite ugly in appearance, but don’t let looks sway you from this nutritional powerhouse. These mushrooms grow in wild places like Northern Canada, Siberia, and Alaska. They mainly grow on the outside of birch trees in very cold climates, but they also grow on chestnut, beech, and alder trees. Because of their distinct appearance, chaga mushrooms are very easy to identify. They are lumpy and the exterior looks like burnt charcoal with a softer, yellowish, squishy core. 

For hundreds of years, Northern European countries have incorporated chaga mushrooms into traditional medicine. Historical accounts state that chaga mushrooms were used to treat diabetes and gastrointestinal cancer in those aforementioned areas of the world. Like other medicinal mushrooms, chaga mushrooms require the introduction of hot water or alcohol to break down the tough cellular walls. In doing so, the mushroom’s benefits become available for human consumption. Continue reading to learn about some amazing health benefits of chaga mushrooms. 

May Prevent And Treat Cancer

There are many impressive testimonials about people using medicinal mushrooms, including chaga mushrooms, to help them beat cancer. Laboratory studies show that chaga mushrooms can inhibit cancer progression, but not enough human studies exist yet. In one study, researchers observed tumor-bearing mice that were given chaga mushroom extract. The results indicated a 60% reduction in tumor size, while mice with metastatic cancer experienced a 25% reduction in their number of nodules. One study looked at chaga mushroom’s effects on cancerous human liver cells. The study found that chaga extract may be able to prevent liver cancer cell growth. 

May Lower Blood Sugar

A few different animal studies linked chaga mushroom to lower blood sugar levels, so it may be beneficial for those with diabetes. In one study observing diabetic mice, chaga supplementation led to a 31% decrease in blood sugar levels over the course of three weeks. Another study in obese, diabetic mice found that chaga extract aided blood sugar reduction and insulin resistance, compared to the diabetic mice that didn’t receive the supplement. Because human research is currently unavailable, it is not yet clear whether or not chaga can manage blood sugar levels in diabetic humans. 

Exhibits Potent Antiviral Activity

Chaga mushroom appears to exhibit antiviral properties against several viruses. Research from 2015 found that chaga extract had an antiviral effect on human immunodeficiency virus (HIV) type 1. In several animal studies, chaga extract exhibited antiviral effects against the hepatitis C virus. By examining animal cells, researchers found that chaga was able to decrease the infective properties of hepatitis C by 100-fold in just 10 minutes. As of right now, it looks like this mushroom may be a worthy candidate to rival antiviral drugs, but more research is necessary. 

May Reduce Inflammation

Inflammation is a natural immune response that can help protect the body from infection and disease. Long-term or chronic inflammation, however, has been linked to rheumatoid arthritis, heart disease, and other serious conditions. Several animal test-tube studies suggest that chug extract can positively impact immunity by reducing long-term inflammation. One animal study found that chaga extract was able to reduce inflammation from ulcerative colitis in animal subjects. This anti-inflammatory effect in the colon was due to chaga extract’s ability to suppress the expression of chemical mediators of inflammation. 

Stimulates The Immune System

Chaga mushroom extract works to promote the formation of beneficial cytokines, which are specialized proteins that regulate the immune system. In doing so, chaga ultimately stimulates the production of white blood cells, which you need to fight off viruses and bacteria. Other animal and test-tube studies note that chaga can prevent the production of harmful cytokines that can trigger inflammation. In some animal studies, researchers observed that chaga extract boosted immune function by increasing the production of interleukin 6 (IL-6) and T lymphocytes, two types of immune cells. Other research found that chaga extracts can stimulate spleen lymphocytes, which positively affect the immune system.

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The Centers for Disease Control and Prevention (CDC) estimates that there are up to one million cases of shingles in the United States every year. About one in three people in the United States will develop shingles at some point in their lifetime. Shingles refers to the reactivation of the dormant herpes varicella zoster virus (chickenpox) after childhood. Various illnesses, aging, trauma, and stress can all activate the virus. 

If you had chickenpox as a child, the shingles virus remains dormant in the body. It can reactivate later in life in the form of the shingles rash, which can occur on any part of the body, but it typically affects small sections. When the virus begins, you may notice pain and itching in the skin before the signature rash appears one or two days later. Typically, small, water-filled blisters accompany the rash. Those blisters eventually rupture, scar, and fade over a few weeks. That process, however, can be very uncomfortable and painful. Other potential symptoms of shingles can include:

• Fever
• Headache
• Abdominal pain
• Chills

If you think you have shingles, it’s best to see a healthcare provider as soon as possible, especially if it’s on your face or near the eyes. While there isn’t a cure for shingles, doctors often prescribe antiviral medication to help accelerate recovery and reduce the duration of symptoms. Although an antiviral treatment is very effective, the following home remedies may be able to reduce pain and discomfort. 

Oatmeal Or Baking Soda Baths

The best way to help reduce the pain and severity of shingles is to care for your skin safely as it heals. Soaking in an oatmeal or baking soda bath can soothe the skin if you have a shingles rash. These popular home remedies can help relieve itching, according to doctors. Look for colloidal (or ground) oatmeal or baking soda and add either of those ingredients to cool bath water. Both ingredients work to calm itching and are gentle on the skin. Grinding oat grain into a fine powder makes up colloidal oatmeal, which soothes the skin because it contains beneficial proteins, fats, minerals, and other nutrients. 

Cold Compresses

Applying a cool cloth or compress against the site of the rash may relieve itchiness and reduce inflammation. Lightly soak a natural cotton cloth or towel in cool water and wring it out before you put it on the sore area. Repeat this process as necessary. One thing to remember is that you do not want to expose the skin to extreme temperatures. Avoid the use of ice baths or very hot water. Hot water can increase blood flow and slow down the healing of sores, whereas ice increases skin sensitivity.

Calamine Lotion

Calamine lotion is an over-the-counter, topical, pink lotion that is commonly used to treat mild itchiness, pain, and discomfort. This is a very important note: do not apply calamine lotion to active blisters. The reason for this is because you do not want to cause infection. Only apply calamine lotion once the skin forms scabs over the blisters. That may help soothe the discomfort you feel and reduce the urge to itch your skin, according to dermatologists. 

Modify Your Diet

A healthy diet is integral for helping the body’s systems and organs function optimally. It is best to include a variety of fruits, vegetables, nuts, seeds, legumes, and whole grains in your diet to vary your nutritional intake. People with shingles should aim to eat more orange, red, and green foods because they contain carotenoids. This group of antioxidants includes zeaxanthin, lutein, lycopene, and provitamin A, all of which work to enhance immune function. Try to eat more carrots, squash, pumpkin, watermelon, red bell pepper, grapefruit, tomatoes, kale, parsley, spinach, melon, lettuce, and other leafy greens. 

Vaseline

Covering the rash with a thin layer of Vaseline and then a large cotton bandage protects the skin from clothing and other irritants. Speaking of clothing, stick to loose, cotton clothes, especially when you’re on the mend, as that material eases the discomfort. By protecting your rash with Vaseline and a cotton bandage, you help keep others safe. Shingles is very contagious only while rash blisters appear. When using Vaseline, try to use a plain, unscented variety to avoid irritation.

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Is it possible to improve the immune system? This can seem like an impossible feat, especially if you regularly get sick. The immune system does an excellent job at fighting off harmful bacteria, viruses, and microorganisms, but it fails on occasion. While there isn’t a magic supplement that makes sickness go away, there are things you can do and foods you can eat to help optimize immune function.

What Is The Immune System?

The immune system is a protective network of organs, proteins, and white blood cells that help protect the body from foreign substances. Upon coming in contact with substances like viruses, bacteria, pathogens, or fungi, the immune system works to neutralize and remove them from the body. The immune system works nonstop to protect the body, even if you don’t notice it. You only notice when the immune system is compromised because you fall ill. If the immune system is under-active, you may be at a higher risk for developing severe infections and tumors of immunodeficiency. An overactive immune system can result in allergic reactions and autoimmune diseases. 

We want to clarify that you cannot boost immune function overnight. The goal is to strengthen your immune system’s response with various lifestyle changes and through the use of immune-boosting foods, herbs, and supplements, which we detail below. 

Astragalus Root

Astragalus is in the bean and legume family and has a long history of use in herbal medicine. People have used it to help fight diseases and improve immune function. Astragalus root has been used as an adaptogen in Traditional Chinese Medicine for thousands of years. A recent review found that astragalus-based treatment significantly improved toxicity induced by drugs, including cancer therapies and immunosuppressants. The extract of the root may also protect the body from gastrointestinal inflammation. 

Ginger

Before recorded history, Ayurveda practitioners relied heavily on ginger’s immune boosting abilities. The belief is that ginger breaks down accumulated toxins in the body’s organs because it has a warming effect. Ginger root exhibits potent anti-inflammatory properties that help the immune system fend off bacteria and viruses. It may even treat inflammatory disorders caused by infectious agents like viruses, pathogens, and bacteria.

Elderberries

Both the berries and flowers of the elderberry plant have been used for thousands of years in herbal remedies. Even Hippocrates, the “Father of Medicine,” understood that elderberry was necessary for optimal immune function. He used elderberry because it helped fight off colds, flu symptoms, allergies, and inflammation. Elderberries are naturally rich in vitamin C, flavonols, and anthocyanins, all of which exhibit antiviral, antioxidant, and anti-inflammatory properties. One study found that elderberry extract was able to reduce the duration of the flu in people who consumed it within 48 hours of the onset of symptoms.

Turmeric

This bright, yellowish orange spice is a key ingredient in many cuisines around the world. It also has a place in alternative remedies, exhibiting powerful anti-inflammatory and potential anti-cancer properties. Consuming turmeric may help reduce chronic inflammation, which increases the risk of heart disease and diabetes. Recent studies found that turmeric boosts immune activity in human cells. Consume turmeric with a little black pepper because the piperine in black pepper increases the bioavailability of turmeric. 

Probiotics

The gut can influence immune function, so optimizing gut health can benefit the immune system. Probiotics are healthy bacteria that help the body digest nutrients that encourage the detoxification of the colon. Research indicates that probiotic organisms may induce different cytokine responses in the body. Supplementing with probiotics in infancy may help prevent immune-related diseases in childhood because probiotics improve gut mucosal immune system. 

Zinc

This mineral exists in a variety of different foods (learn more about them here), but you can also consume it in the form of a supplement. Zinc encourages the body to produce more immune cells and may help reduce the severity and duration of infections. In fact, short-term use of zinc supplements has been shown to reduce the duration of viral colds in adults. Researchers identified that mild zinc deficiency may lower immune activity, but taking too much zinc can also weaken immune function. For that reason, consult with your doctor if you choose to take a zinc supplement. 

Vitamin D

Vitamin D deficiency has been associated with an increased risk of autoimmune disorders and susceptibility to infection. Research indicates that vitamin D works to promote protective immunity and maintain immune tolerance. One study that involved 19,000 participants showed that people with lower vitamin D levels were more likely to report upper respiratory tract infection than people with sufficient levels. The body can produce vitamin D via UVB spectrum sunlight absorption, but you can also find it in  a minimal amount of food sources and supplements. 

Green Tea

Several studies evaluated the green tea’s antioxidant profile and whether or not it has immunomodulatory properties. Green tea works as an antifungal and antiviral agent, so it may be beneficial for immunocompromised patients. Green tea also contains Epigallocatechin (EGCG), which is a powerful antioxidant that protects cells from damage. Not only does this catechin work to enhance immune function, but it may also regulate blood sugar and encourage weight loss.

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Yeast has played a role in the human diet for thousands of years. It is a fungus that is vital for making bread, beer, and numerous other foods. In recent years, people have focused on a specific type of yeast called nutritional yeast, especially vegans. The nutritional content may help boost energy levels, enhance immune function, and protect from cellular damage that leads to disease. 

What Is Nutritional Yeast?

Nutritional yeast comes from the Saccharomyces cerevisiae yeast species. Brewers yeast, which some people use interchangeably with nutritional yeast, is not the same thing, although it is similar. Manufacturers can grow nutritional yeast in numerous sources, including sugar beets, blackstrap molasses, and whey. It is typically gluten-free and always dairy-free, but it offers a cheesy flavor, so vegans often use it as a cheese replacement, or to achieve maximum cheesiness. It provides a long list of vitamins, minerals, and protein, and one-quarter cup of nutritional yeast has the following nutritional profile:

• Calories: 60
• Fiber: 3 grams (g)
• Protein: 8 g
• Thiamine (vitamin B1): 11.85 milligrams (mg)
• Vitamin B6: 5.9 mg
• Vitamin B2: 9.7 mg
• Vitamin B12: 17.6 micrograms (mcg)

Great Source Of Vitamin B12

One of the biggest concerns for people following a vegan diet is that they don’t get enough vitamin B12. This vitamin is crucial to keeping nerve cells and your blood healthy. Vitamin B12 works to make DNA and prevent megaloblastic anemia, a blood condition that causes weakness and fatigue. For vegans, the most reliable source of vitamin B12 is nutritional yeast, or a B12 supplement. A mere two teaspoons of nutritional yeast satisfies 313% of the daily value (DV) of vitamin B12. 

Holds Antiviral And Antibacterial Properties

According to Dr. Seymour Pomper, a yeast expert, nutritional yeast is the fourth most prescribed herbal mono-preparation in Germany. The reason for this is because it exhibits impressive antiviral and antibacterial activity. Dr. Pomper notes that ginkgo biloba, horse chestnut, and St. John’s wort are consumed in higher amounts, though. Nutritional yeast has not been associated with the Candida albicans strain, which is related to yeast infections. That is why it may help relieve chronic symptoms of candida. It may also minimize the effects of E. coli, salmonella, and staphylococcus infections. 

Supports Healthy Pregnancy

In addition to the impressive vitamin B12 content, nutritional yeast also contains other B vitamins, including riboflavin, thiamine, folate, and vitamin B6. While these vitamins work to encourage healthy nerve function and cell metabolism, they also ensure a healthy pregnancy. Folate is especially important for a healthy pregnancy, as it helps reduce the risk of birth defects by optimizing fetal growth and development. In fact, several studies show that low folate levels during pregnancy were linked to preterm delivery, low birth weight, and neural tube defects. 

May Boost Immune Health

Nutritional yeast contains alpha mannan and beta glucan, two important carbohydrates that may offer antifungal and antibacterial properties. Animal studies confirm these findings, but more human research is necessary to determine if they may safeguard your body from infections. Beta glucan works by activating immune cells and targeting the gut microbiome to support immunity. 

Helps Lower Cholesterol Levels

An eight-week study observed men with high cholesterol to see if nutritional yeast could help lower total cholesterol. Participants took 15 mg of yeast derived beta glucan daily and results indicated a 6% decrease in total cholesterol levels. More research showed that beta glucan, which exists in other foods, has cholesterol-lowering abilities. In fact, beta glucan from oats significantly lowered cholesterol levels in several studies. More research on beta glucan from nutritional yeast is needed to confirm these results from oat beta glucan. 

Boosts Energy Levels

Some manufacturers fortify nutritional yeast with vitamin B12, but do your best to seek out the ones that are not fortified. Vitamin B12 may help boost energy levels, as a common sign of B12 deficiency is fatigue and weakness. Adults need about 2.4 mcg of vitamin B12 every day, and two teaspoons satisfies this amount and more. If you are a vegan and find that your energy levels seem low all the time, consider adding nutritional yeast to your diet and see if you notice an improvement in overall energy.

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A strong immune system can help you fight off infections, common colds, flus, and other bacteria or viruses. While there are certain lifestyle habits that contribute to healthy immune function, the key to enhancing immunity is your diet. The right foods won’t change the way your immune system operates overnight, but they provide your body with antiviral, antimicrobial, and anti-inflammatory compounds.

What Is The Immune System?

The immune system is an interactive network of organs, white blood cells, and proteins, all of which work together to protect the body from foreign substances. Working to neutralize bacteria, pathogens, and viruses that enter the body, the immune system works round the clock. A healthy immune system recognizes harmful substances from the environment and fights against cells in the body, which have been harmed or changed by way of an illness. An unhealthy immune system attacks certain cells, organs, or systems within the body, resulting in autoimmune disorders.

The innate immune system works as a general defense against pathogens. The adaptive immune system works to address specific pathogens that the body already is in contact with. These two systems work together to keep the body healthy, and you can enhance their function by eating the foods below. 

Ginger

Herbal healers in many cultures have relied on ginger’s ability to boost immune function. In Ayurveda, for example, the belief is that ginger breaks down the accumulation of toxins in the organs because it has a warming effect. Studies found that ginger works to cleanse the lymphatic system, helping the body eliminate toxins, waste, and other unwanted materials. Ginger essential oil also exhibits anti-inflammatory and antimicrobial properties, which may help treat infectious diseases. 

Beta-Carotene Foods

Beta-carotene foods tend to be orange, but there are greens that are also great sources. Carrots, pumpkins, sweet potatoes, papaya, apricots, red bell peppers, kale, collard greens, and spinach offer beta-carotene in droves. Research studies indicate that getting beta-carotene via food is much better than taking supplements. This is because foods contain carotenoids, which are antioxidant compounds that optimize immune function and fight free radicals. 

Green Tea

There are many studies and articles that encourage the consumption of green tea. It contains powerful antioxidants that exhibit immunomodulatory properties. Researchers note that green tea works as an antiviral and antifungal agent that may benefit immunocompromised patients. Because green tea contains caffeine, you don’t want to drink it all day long, but a cup a day may help to enhance immune function.

Vitamin C Foods

It may surprise you to learn that citrus fruits are not the richest sources of vitamin C. There are many fruits that exhibit impressive levels of vitamin C. Bell peppers, black currants, cranberries, guavas, citrus fruits, honeydew, parsley, mangos, pineapples, and kiwis contain a lot of vitamin C. Studies show that getting enough vitamin C in your daily diet may help reduce symptoms of respiratory infections. Vitamin C may also work to shorten the duration of certain illnesses, including bronchitis and the common cold. 

Almonds

Most people don’t think of almonds as immune-boosting foods, but they offer a diverse mix of nutrients that benefit the immune system. Almonds are great sources of vitamin E, and although it takes a backseat to vitamin C, it does exhibit powerful antioxidant capabilities. Vitamin E is a fat-soluble vitamin, meaning it needs fat for the body to properly absorb it. Fortunately, almonds contain lots of healthy fats, which help the body efficiently absorb and process the vitamin E. 

Turmeric

Known for reducing inflammation, turmeric is the golden powder that is a key ingredient in many curries. It is a bright orange-yellow spice with a bitter flavor profile, offering potent anti-inflammatory properties that have a proven ability to benefit people with arthritis. Research shows that curcumin, the active compound in turmeric, may decrease exercise-induced muscle damage. It may also act as an antiviral agent, according to animal studies, so more human studies are necessary to confirm this. 

Spinach

Spinach didn’t just make the list because it is a rich source of vitamin C. It is rich in numerous antioxidants, including beta-carotene, which may help the body fight off infections. Similar to broccoli, spinach retains most of its nutrients in its raw state. Cooking spinach, however, makes it easier for the body to absorb the vitamin A. Cooking spinach a little also aids the release of other nutrients from the oxalic acid, an anti-nutrient.

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