13 Greatest Probiotic Foods to Add to YourDiet.

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Not all yogurts are the same, so watch outfor yogurts filled with sugars and syrups.

Instead, pick yogurts that have natural ingredientsand say “live and active cultures” for maximum health and probiotics benefits.

Kombucha tea (fermented tea).

Found in Asian grocery stores and health foodstores, Kombucha tea is a dark tea that has been found to increase energy and help withthe stomach’s natural digestion.

Try it hot or iced.

Miso soup.

Popular in Japanese restaurants, miso soupis a tofu and vegetable broth soup that’s low in calories and high in probiotics andprotein.

Often available at the grocery store to makeat home, it’s a healthy and delicious break from the normal canned soup.

Soy milk.

Soy naturally contains some probiotic benefits,but new soy milk products on the market have added extra live cultures.

Look for labels that say “live and activecultures” to be sure.

Kefir.

A cross between yogurt and milk, kefir isa delicious way to get probiotics and vitamins into your system.

Try it flavored or plain over healthy granola,fruit, or as a smoothie-like drink.

Sauerkraut.

Who knew this delicious pickled cabbage dishalso contained probiotics? Add a scoop on your favorite hot dog or eatas a side dish.

Milk.

Though it’s relatively new to the market,there are a few types of milk that contain added probiotics.

Some research has concluded that probioticmilk may cause gas and bloating in kids and the elderly, so check with your doctor tomake sure it’s okay for use in your home.

Dark chocolate.

Delicious and nutritious – really! Dark chocolate contains probiotics and antioxidantsto keep your stomach healthy and your sweet tooth satisfied.

Microalgae.

Sometimes called “blue algae,” microalgaeis a grassy, green plant that’s often used in juices.

Check your local health food store or juicebar to try this unexpectedly delicious treat.

Pickles.

Whether you like them sweet or dill, picklescontain a good amount of probiotics for your system.

Add to your sandwiches for some crunch.

Tempeh.

Made from soy protein, tempeh is a deliciousmeat substitute that’s full of vitamin B12 and probiotics.

Try it baked, grilled, or sautéed for a tastymeatless meal.

Kimchi.

A popular Korean side dish, kimchi is fermentedand pickled cabbage that can be very spicy.

Filled with vitamins, calcium, and probiotics;it’s an excellent and hot way to stay healthy.

Olives.

Olives in brine have large amounts of probioticsbecause the brine allows the probiotic cultures to thrive.

Snack on your favorite type of olive or addto a salad or pizza.

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Help You Breathe Better and Boost Your Healthwith These Foods.

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Need a breath of fresh air? Chow down on these foods for a great pairof lungs and a full body health boost.

Apples.

If you hear your kids wheezing, give thema glass of apple juice.

A British study found that children who drankapple juice once a day cut their likelihood of developing a wheezing problem in half comparedto kids who drank it less often.

Another study found that women who ate applesregularly during their pregnancy were less likely to have children who suffer from asthmaor wheezing.

Apples are packed with phenolic acids andflavonoids that are known for reducing inflammation in the air passageways, a common feature ofboth asthma and wheezing.

“Asthma has increased in prevalence,”says Alan Mensch, MD, senior vice president of medical affairs at Plainview and Syossethospitals in Long Island, New York.

“Some people speculate it’s because ourdiets have gone from a healthy diet to a less healthy diet over the past couple of decades.

” Try some apple cider vinegar for additionalhealth boosts.

Olive oil.

The mono and polyunsaturated fats found inolive oil, sunflower oil, and canola oil are great for more than just your skin, hair,and heart; they also play a role in lung health.

In fact, olive oil may help fight the healthrisks associated with air pollution like increased blood pressure and impaired blood vessels—factorsthat can reduce your oxygen supply, make your heart pump faster and make breathing moredifficult.

An Environmental Protection Agency study administeredfish oil, olive oil, and no oil to three groups of adults; after one month, participants breathedin filtered air and polluted air for several hours.

The olive oil trumped all by boosting theblood vessel’s response to pollutant stress and increased levels of tPA, a blood proteinthat dissolves clots, which can give you shortness of breath.

Scientists believe the oleic acid, an anti-inflammatorycomponent found in olive oil, may be responsible.

“Olive oil is a healthy oil that servesan antioxidant function, says Norman H.

Edelman, MD, Senior Scientific Advisor for the AmericanLung Association.

“It helps fight the primary effects of pollutants,which is inflammation and the bad molecules that come from inflammation, which are theoxidants.

” Coffee.

That cup of Joe does more than give your braina jolt—it could also alleviate asthma symptoms.

Caffeine may act as a bronchodilator, whichopens up those tight airways in asthmatics and reduces respiratory muscle fatigue.

A review of several small studies concludedthat caffeine could improve your lung functions for up to four hours.

“Caffeine is a mild bronchodilator; however,it doesn’t compare to an inhaler,” says Dr.

Mensch.

Even if your morning coffee does improve yourbreathing, the effects aren’t long lasting, which means it’s safest to always have yourinhaler in tow.

Make the perfect cup of coffee with thesehelpful tips.

Salmon.

The omega-3 fatty acids found in fish likesalmon are an antioxidant powerhouse that helps reduce inflammation in the lungs andmay also fight bacteria.

“Inflammation is the big bad wolf in biologynow,” says Dr.

Edelman.

Researchers at the University of Rochesterhad mice inhale an omega-3 derivative and discovered omega-3s may help reduce inflammationand fight off a common bacterial infection found in people living with lung disease.

Scientists believe this could have promisingimplications in humans.

Green tea.

A hot mug of green tea is loaded with antioxidantsthat calm the body, decrease inflammation, and promote better healing.

But the star of the bunch is quercetin, anantioxidant that acts as a natural antihistamine.

This means it slows the release of histamineand other inflammatory chemicals in the body that can cause allergy symptoms.

The hot water is also great for soothing yourthroat and protects your lungs from irritation by flushing out mucous membranes.

“It’s important to stay well hydratedto keep mucous secretions thin and flowing and to help keep airways clear,” says StephanieSchiff, RDN, a dietitian at Huntington Hospital in Huntington, New York.

Seeds.

Seeds are a tiny but mighty tool in achievingoptimal lung health.

Pumpkin seeds, sunflower seeds, and flaxseedprovide your body with a bountiful helping of magnesium, a critical mineral for peoplewith asthma.

Magnesium helps the muscles in your airwaysrelax and reduces inflammation, so you can breathe nice and easy.

Grab a handful to snack on, mix them up inyour smoothie, or sprinkle them on your salad to enjoy seeds’ nutritious benefits.

Cruciferous vegetables.

Sturdy veggies like broccoli, Brussels sprouts,kale, and cauliflower may help reduce your risk of lung cancer.

More research needs to be done to bolsterthe connection, but one large study analysis from Boston researchers suggested that womenwho ate more than five servings of cruciferous vegetables weekly had a lower risk of developinglung cancer.

This family of veggies is plentiful in glucosinolates,natural compounds that have been found to inhibit the development of some types of cancerin animals and some humans, including lung cancer, by deactivating cancer cells and decreasinginflammation.

Orange fruits and veggies.

Orange fruits and vegetables like pumpkins,oranges, and papayas are full of lung-friendly antioxidants, most notably vitamin C.

VitaminC is well known for fighting infections and inflammation, and a review of studies suggestedthat it may play a role in reducing the frequency of exercise-induced asthma symptoms by asmuch as 52 percent.

“But aim for a variety of fruits and vegetables,”says Schiff.

“Dietitians often say, ‘Eat the rainbow,’to get a good sampling of antioxidants.

” Garlic.

This potent aromatic also has anti-inflammatoryproperties and reduces damage caused by free radicals.

One Chinese study discovered that people whoconsumed three cloves of raw garlic twice a week were 44 percent less likely to developlung cancer.

Even smokers reduced their risk by 30 percent.

“It’s not a substitute for stopping smoking,”Dr.

Edelman says.

“If you smoke, the best thing to do is quit.

” Whole grains.

Steer clear of the loaf of white bread andfill your tummy with fibrous whole grains like whole wheat, quinoa, and brown rice.

A diet rich in simple carbohydrates like whitepasta or muffins may increase your carbon dioxide production and place more stress onyour lungs, which makes it harder to breathe, Donald A.

Mahler, MD, a pulmonologist in Lebanon,New Hampshire, told everydayhealth.

Beans.

What’s good for your heart is often goodfor your lungs, and beans are the perfect example.

Patients with lung disease spent less timeon a ventilator after receiving an antioxidant-rich cocktail made of zinc, selenium, and manganeseall found in beans, according to a study by Egyptian researchers.

Another study showed that zinc increased thelevels of an antioxidant called superoxide dismutase, one of the body’s most powerfulprotectors from free radicals, harmful molecules that can cause inflammation and make it harderto breathe.

Nuts.

Nuts give your body a dose of vitamin E, whichhelps reduce inflammation, boosts your immune system, and creates red blood cells, whichdeliver more oxygen to your body.

A stable supply of oxygen prevents the bloodvessels in your lungs from constricting and helps you breathe better.

“A diet rich in vegetables, fruits, andother plants sources and low in processed foods and sugar can help keep your lungs andthe rest of your body in top shape,” says Schiff.

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Eat These 10 High Vitamin C Delicious Fruitsand Vegetables.

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When you think of vitamin C, your mind immediatelygoes to oranges, but these other delicious fruits and vegetables pack in way more ofthe healthy vitamin that can help keep you sniffle-free this cold and flu season.

Strawberries.

Compared to 70 mg of vitamin C in an orange,a serving of these sweet red berries contains 85 mg.

Strawberries also have a large dose of magnesiumand folate, which help to stabilize your blood sugar and keep your heart healthy.

Broccoli.

A cup of broccoli florets contains 81 mg ofvitamin C.

That’s well above the recommended 60 mg per day.

This cruciferous vegetable also contains ahealthy dose of vitamin K, which promotes bone health and proper blood clotting.

(Broccoli is just one of 33 foods that areway healthier than you might realize.

) Mango.

One mango contains a whopping 122 mg of vitaminC.

The tropical fruit also contains an antioxidant that keeps your eyes healthy.

If the tedious process of peeling a mangoor the texture turns you off, frozen mango is an equally beneficial alternative.

Bell peppers.

Red, green, and yellow bell peppers containnearly triple the vitamin C of an orange, clocking in at 95 mg for a green pepper, 190mg for a red pepper, and a staggering 341 mg for a yellow pepper.

Peppers are also a great source of fiber anda very low calorie snack.

Kiwi.

One serving of this little green gem (abouttwo kiwis) boasts 128 mg of vitamin C.

This superfruit is also rich in copper, potassium,and serotonin, the feel-good hormone that helps improve sleep quality.

Brussels sprouts.

One cup of Brussels sprouts delivers a healthy75 mg of vitamin C.

These mini cabbages also are loaded with phytonutrients and fiber thathelp prevent cancer.

If their bitter taste it too much for you,try roasting them to bring out their natural sweetness.

Kale.

One cup of this dark leafy green yields 80mg of vitamin C, not to mention twice the daily recommended value of vitamin A and seventimes the recommended value of vitamin K.

Kale also boasts high doses of minerals andfatty acids.

If you don’t like the taste even after sautéingwith olive oil and garlic, try adding kale to a smoothie.

Pineapple.

In addition to its 79 mg of vitamin C, thisjuicy tropical fruit contains bromelain, which aids digestion and reduces bloating.

Pineapple can also act as a natural anti-inflammatory,reducing swelling after a workout or injury.

Papaya.

Papaya contains 95 mg of vitamin C and isknown to help strengthen bones, reduce inflammation, brighten skin, and clear your sinuses.

Cauliflower.

Cauliflower is not only chock-full of fiber,but one small head also contains 128 mg of vitamin C.

Steam, mash, or roast this superfoodfor a healthy and delicious meal.

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