Turning 25, I found myself susceptible to flu, coughs, and sneezes with every weather change. That’s when “boosting my immunity” became my top priority.
Three months ago, while waiting at a cafe, I stumbled upon an article about Dr. Hiroshi Takeda, a Japanese immunology expert. He shared that just three simple foods – shiitake mushrooms, kimchi, and citrus fruits, including the white pith – could reduce sick days by half.
Without needing expensive medications or complex diets, Dr. Takeda improved his health with these familiar foods.
Intrigued, I decided to give his suggestions a try. So, how did it go? Let’s find out!
Citrus Fruits, Including the White Pith
This was the most novel part of my new routine. Instead of peeling away the white pith as I used to, I now eat it along with the fruit. According to Dr. Takeda, the pith is rich in bioflavonoids like hesperidin and quercetin, which help fight free radicals and boost immunity.
I also adopted the habit of drinking warm water with a few slices of lemon, including the rind, in the morning – a simple yet energizing routine.
Shiitake Mushrooms
I used to avoid mushrooms, finding them bland and boring. But after reading the article, I started cooking shiitake mushrooms with olive oil, garlic, or adding them to miso soup.
Dr. Takeda explains that shiitake mushrooms are rich in beta-glucan and lentinan, compounds that activate immune cells. Now, I aim to eat mushrooms at least twice a week.
Kimchi
I’ve always loved the spicy, sour taste of kimchi, but I didn’t realize it was also packed with probiotics beneficial for gut health – a crucial aspect of immunity. So, kimchi has become a daily staple in my lunches.
After three months of consistently following Dr. Takeda’s advice, I noticed four distinct changes in my body:
Initially, I didn’t have high expectations, but after some time, I experienced:
A decrease in sneezing and runny nose in the mornings – symptoms that used to be a regular occurrence. Even with seasonal changes, I no longer catch colds or flu as frequently.
No sick days, despite colleagues falling ill with the flu.
A lighter, more alert body and mind, especially in the mornings.
Less frequent feelings of fatigue, despite a busy work schedule.
What impressed me the most was the absence of that “sluggish” feeling and the reduction of minor ailments that used to bother me.
Along with these dietary changes, I maintained light exercise: some days I walk a few kilometers, and on others, I practice yoga for an hour. I also improved my lifestyle habits by avoiding late nights and aiming for a 10 pm bedtime and early rises at 5 am for consistent morning routines.
I share this story not as a nutrition expert but as someone who used to be prone to minor illnesses and now feels significantly healthier thanks to these three familiar foods.
No expensive supplements or harsh diets are needed. Just small daily changes.
If you’re tired of constant minor illnesses, don’t rush for medication. Start with shiitake mushrooms, kimchi, and citrus fruits, including the white pith. You might be surprised by the natural immune-boosting benefits, just like I was.
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