4 Types of Exercise to Boost Your Immune System

Brisk Walking   

Whether you are running errands for your boss or shopping for groceries, walking is excellent for the immune system. According to Dr. David Nieman of the Appalachian State University, those who walk for a minimum of 40 minutes per day take half as many sick days as their colleagues. So quit sitting and start walking!

   Yoga

Did you know that yoga was developed over 5,000 years ago by the Indus-Sarasvati civilization in northern India? The word “yoga” was first mentioned in the Rigveda, one of the world’s oldest sacred texts. This ancient form of exercise for the body and mind improves flexibility and strength while lowering stress.

Psychological stress may increase the chances of catching a cold. Yoga helps to lower stress hormones and calm the nervous system, which, in turn, strengthens the immune system. By inducing relaxation, the nervous system can inform the immune system to stop attacking foreign bodies, which will be cleared out naturally given some time.

Cycling

Invented in the early 1800s by a German civil servant, bicycles have evolved beyond their intended purpose as a means of transportation. Nowadays, riding a bicycle for leisure is a popular sport for people to become fitter and maintain a healthy immune system.

In a study published in the British Journal of Sports Medicine, it was concluded that taking part in exercises like cycling can help boost the number of immune cells circulating in the body, which may help resist against diseases. Although the effects are temporary, cycling regularly may reduce the overall chances of falling prey to the common cold and contribute to maintaining a healthier immune system.In a study published in the British Journal of Sports Medicine, it was concluded that taking part in exercises like cycling can help boost the number of immune cells circulating in the body, which may help resist against diseases. Although the effects are temporary, cycling regularly may reduce the overall chances of falling prey to the common cold and contribute to maintaining a healthier immune system.

Recreational Sports

Joining a recreational sports team that combines exercise with a bit of fun and teamwork could be beneficial to you—working together as a team increases morale while reducing stress. Due to the adrenaline-filled nature of recreational sports, your pent-up stress is released through engaging in team play.

According to Dr. Mark Ridgewell, a doctor at Sport Wales, engaging in a moderate amount of recreational or competitive aerobic exercise can strengthen the body’s rate of recovery by enhancing blood circulation.

Tip: Don’t forget to wash your hands after each match to help prevent illnesses and spread of infections to others!

Healthy Diet

Although exercising regularly may aid in boosting the immune system, the body needs good and regular nutrition to stay healthy.  According to an article published in the journal Clinical Infectious Diseases, malnutrition is the primary cause of immunodeficiency around the world.

The principles of Nutritional Immunology suggest that your daily diet has a direct impact on the performance of your immune system, as well as the way you look, feel, and behave as a whole. Nourishing your immune system with a wide variety of plant-based foods daily enables it to perform optimally and defend your body against foreign invaders.

These articles are inspired by Dr. Jau-Fei Chen, the founder of E. Excel and tireless advocate of Nutritional Immunology. Nutritional Immunology is a science that studies the link between nutrition and the immune system. It believes that a healthy immune system can better prevent diseases and help the body stay healthy.

Allergic Reactions: How Can We Prevent Them?

Over 1,000 people packed the Resorts World Convention Centre ballroom on 4 March 2017 to learn more about Nutritional Immunology and other health-related topics from the pioneer of the science of E. Excel Nutritional Immunology—Dr. Jau-Fei Chen during the LIVE! With Dr. Chen (Chapter 1) event. One of the topics that Dr. Chen touched on was allergies.

In this article, we take a closer look at what we can do to strengthen our immune system and manage allergies.

1. Harness the power of plant foods to strengthen your immune system and reduce allergic reactions.

Ashitaba

Ashita means tomorrow and ba means leaf in Japanese. Native to Japan’s Hachijo Island, ashitaba has long been used by the island’s inhabitants as both food and medicine. Ashitaba is well known as a longevity herb because of its strong life force.

When you cut ashitaba’s stem, a sticky yellow sap flows out. This sap is mostly made up of chalcones, which are yellow pigments that contribute to the plant’s health-promoting benefits. Chalcones present in ashitaba help reduce allergy symptoms by inhibiting the release of histamine.

Parsley

According to Michael Castleman, author of The New Healing Herbs, parsley helps reduce allergy outbreaks as it inhibits the production of histamines, which are compounds that trigger allergy symptoms.

Besides being anti-inflammatory, parsley also promotes our immune system function with its high vitamin C content. A 100-g serving of parsley provides about 222% of the vitamin C an adult needs daily, which is more than twice the vitamin C found in orange juice.

2. Gain early exposure to a wide variety of environments.

There may be a significant relationship between extremely clean environments and a rise in certain allergies and autoimmune diseases.

The hygiene hypothesis proposes that childhood exposure to common pathogens is important for building healthy immune responses. According to the hygiene hypothesis, extremely clean environments do not provide the necessary exposure to germs required to “educate” the immune system so that it can learn to launch appropriate defence responses to infectious organisms. Therefore, a lack of exposure to a variety and quantity of microbes likely contributes to an increase in the rate of allergies.

The more children are exposed to germs, certain types of infections, and social interaction, the more they can train their immune systems to develop naturally into a less allergy-prone and better-regulated state of well-being.

In conclusion, allergies have a strong connection to our immune system. That is why it is essential for us to maintain a balanced immune system by keeping our immune system “happy” through consuming more plant foods, reducing meat intake, exercising regularly, and thinking positively. Give it a try and see a difference in your health!

 

3 Plant Foods for a Healthy Vision

Did you know that you can eat certain plant foods to promote healthy vision? In this article, we take a look at how these foods can help prevent vision loss.

Our eyes are very sensitive organs. They need to be well nourished and protected, otherwise they can be easily injured or susceptible to premature aging, causing them to malfunction.

Increasingly, research is revealing that there are strong links between the development of eye conditions and unhealthy dietary habits. Unhealthy food intake can worsen such diseases or cause complications. Likewise, having a healthy diet can help support eye health. In a study published in the journal Ophthalmology, which looked at the diets of 1,000 people, researchers found that people who consumed more vitamin C-rich foods had a risk reduction of over 30% in the progression of cataracts.

Although eye health has been known to deteriorate with age, the World Health Organization highlights that around 80% of all visual impairment is avoidable. It is therefore our responsibility to take the necessary steps to prevent and treat eye conditions early, to prevent our eyes from aging prematurely, and to ensure their continued good health. In the context of Nutritional Immunology, this is achieved through the inclusion of more wholesome plant foods in our daily diets.

Plant Foods Promote Healthy Vision

Wholesome plant foods provide our eyes with all the nourishment they need to fight free radicals and prevent diseases and premature aging. Add the following plant foods to your diet today!

1. Chinese Wolfberry

Chinese wolfberries, commonly known as goji berries, are the richest natural source known of the carotenoid zeaxanthin. Zeaxanthin protects the eyes by absorbing damaging blue light and reducing glare. Additionally, Chinese wolfberries also contain high levels of polysaccharides, polyphenols, and lutein, which have been shown to improve vision and prevent diabetic retinopathy and blindness.

2. Chia Seed

Chia seeds are an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. ALA has powerful anti-inflammatory effects that may help prevent eye conditions linked to oxidative stress and inflammation. These include dry eye syndrome (DES) and diabetic retinopathy. In addition, omega-3 fatty acids can help lower eye pressure.

3. Blueberry

The blueberry has a high concentration of antioxidants and phytochemicals that can effectively neutralize free radicals and protect the retina. Blueberries are rich in anthocyanins—powerful antioxidants that can protect the eyes from free radical damage, strengthening the retina’s defenses.

This article is inspired by Dr Jau-Fei Chen, the founder of E. Excel, and a tireless campaigner for Nutritional Immunology.

These Organs Keep Our Immune System Fighting Fit

At any given second, our immune system can call upon a complex and concerted effort from countless different immune battalions to protect our body. This sophisticated internal army watches out for invisible enemies, with each battalion performing specific functions to fight off afflictions and infections.

The immune system is not one specific organ or location in the body. Instead, it involves several different organs, various cells, and many chemicals working in well-oiled harmony. In this article, let us take a closer look on the organs that form the infrastructure of this army.

1. Bone Marrow (soldier factory)

The bone marrow is a sponge-like tissue inside our bones. Almost all our immune system’s defence cells are produced and multiplied here, such as B cells, natural killer cells, immature thymocytes, red blood cells, and white blood cells. These cells then migrate into our bloodstream, reaching other organs and tissues, where they mature and specialize. Hence, the bone marrow is like a soldier factory.

2. Thymus (training ground)

Upon leaving the bone marrow, immature thymocytes undergo a process of maturation in the thymus, leading to the generation of T lymphocytes (T cells). T cells learn in the thymus how to tell harmful cells apart from our own cells, and initiate antibody formation.

Antibodies, also known as immunoglobulins, are small proteins that circulate in our bloodstream. As part of the body’s defence (immune) system, they help to defend us against an infection. When our immune system recognizes foreign substances in our bodies, antibodies are formed, which attach to and destroy them.

Apart from assigning T cells their fighting duties and secreting immune-regulating hormones, the thymus’ main role is to process the white blood cells in our body.

3. Spleen (blood filter)

The spleen is one of the most essential immune organs. It has a variety of tasks. For an unborn child, its main role is to produce blood and defence cells. For adults, the spleen acts as a site for the breakdown of dying red blood cells.

Apart from being a blood reservoir that filters our blood to remove dead blood cells and engulfed viruses or bacteria, the spleen also signals B cells to produce large quantities of antibodies.

4. Lymph Nodes (battlegrounds)

Lymph nodes are little pockets of battlegrounds where billions of white blood cells gather, ready to wage war. There are about 500 – 700 lymph nodes distributed widely throughout our bodies, and they produce and store cells that fight infection and disease.

While fighting infections, lymph nodes enlarge to a point where you can literally feel the swelling. A swollen lymph node is an indication that our immune system is hard at work against an infection. Lymph nodes also act as a drainage system—they filter the lymph fluid and remove foreign materials such as bacteria and cancer cells.

5. Tonsils (throat guards)

Tonsils are the immune system’s first line of defence against ingested or inhaled foreign pathogens. Their defence cells encounter pathogens easily, and can activate the immune system immediately.

6. Appendix (immune assistant)

In the past, it was uncertain what purpose the appendix served in our body. Today, it is regarded as an important defence mechanism due to the aggregated lymphoid tissues found on its surface.

The appendix coordinates traffic by producing molecules that direct white blood cells to other parts of the body. Other duties of the appendix are to inform white blood cells when there are invaders in the digestive tract and to suppress potentially harmful antibody responses while promoting local immunity.

In conclusion, our immune system works ceaselessly to protect us. The complex and concerted efforts from our immune battalions protect us not only from external invaders, but also from our own internal cells, which can mutate and become cancerous.

Dr Jau-fei Chen passionately shared about Nutritional Immunology and other health tips to a packed crowd during her recent live session with fellow e excellers, held at the Resorts World Convention Centre on 26 November 2016.

The Truth About Lung Cancer Revealed

Lung cancer is primarily associated with smoking, but did you know that there are many other factors that can cause this disease? Here are some important facts that you need to know about lung cancer and what steps you can take to protect yourself and your family.

Non-smokers Can Get Lung Cancer Too

If you think that you are protected from lung cancer simply by not lighting up, we have bad news for you. Although smoking is undeniably the biggest cause of lung cancer, research shows that many non-smokers are victims of this disease too. Contrary to what you would expect, a 2006 study by the National Cancer Centre Singapore found that three in 10 lung cancer patients are “never-smokers”.

However, the good news is that non-smokers who develop lung cancer usually have a higher survival rate than former or current smokers.

Air Pollution

There are many different sources of air pollution, which can adversely affect the health of non-smokers. Second-hand smoke is an obvious example, which explains why more countries are imposing strict non-smoking policies in public places.

In Singapore, the now annually recurring haze is another potential source of cancer-causing pollutants. During periods of intense haze, limit the time spent outdoors and avoid strenuous activities. Drinking lot of water also helps as does wearing a face mask to filter out particles.

For some of us, the workplace is another location where we are exposed to carcinogens such as asbestos and diesel exhaust. If you work in a high-risk environment, be sure to strictly follow the safety protocols set out at your workplace and use the safety equipment issued.

Additionally, studies among the Chinese populations show that burning coal in poorly ventilated areas for cooking and heating may also increase the risk of lung cancer.

Radon Gas

Radon is a naturally occurring radioactive gas found in both outdoor and indoor environments. While radon gas comes in harmless amounts in outdoor spaces, it can cause problems when trapped in houses. Radon enters houses through cracks in the floors, gaps around pipes or drains. Therefore, radon levels are usually higher in basements, cellars or living spaces in contact with the soil.

A simple way to avoid exposure to radon would be to move out of the basement and go live on higher floors. However, radon also easily escapes from the ground into the air, where it decays and produces radioactive particles. It is therefore a good idea to keep your house well ventilated to prevent radon gas from getting trapped in the house.

How to Prevent Lung Cancer

As cancer is often diagnosed a long time after its initial formation, it’s never too early to start taking small yet beneficial steps towards prevention. The most immediate way to reduce the risk of developing lung cancer is to avoid clearly recognized causes such as prolonged exposure to second-hand smoke and heavy air pollution. This should be supplemented with a healthy diet and lifestyle as a long-term health investment.

1. Take care of your immune system and your immune system will take care of you.

A strong and robust immune system is critical to preventing or slowing down the speed of cancer development. Nourish your immune system daily by eating a wide variety of fruits, vegetables and mushrooms.

Mushrooms, for example, are rich in polysaccharides and can significantly boost your immunity. Research has shown that polysaccharides can inhibit tumor growth by activating immune cells. In addition, phytochemicals found in fruits, vegetables, beans, and grains may also help arrest or reverse cancer development. Lastly, antioxidants in wholesome plant foods are effective in preventing free radical damage to cells, which, in turn, helps to ward off cancer.

2. Stay active, stay healthy

To further reduce your chances of getting lung cancer, exercise regularly. Research shows that moderate exercise aids in preventing cancer and it can also enhance the survival rate of cancer patients.

Health enthusiasts had a chance to learn more about cancer prevention during a health seminar organized by E. Excel.

Tips for Healthy, Glowing Skin

The secret to healthy, glowing skin lies in many factors, such as the products that we apply on our faces, the food we eat, and our lifestyles. Here are some helpful tips for a clean and clear complexion:

1. Keep hydrated and exfoliate regularly

Make it a habit to cleanse and moisturize your face every day. Use a face wash suitable for your skin type to remove excess oil, dirt, and dead skin cells from your skin. It also prepares your skin for the other steps in your daily skin care routine. After cleansing your face, use toner and moisturizer to help your skin to retain its moisture.

While cleansing, toning and moisturizing have become an integral part of most people’s daily skin care routine, some find it harder to keep up with the next crucial step: exfoliation. Regularly exfoliating your skin is essential because it promotes skin cell renewal. It also prevents bacterial growth and the formation of pimples and acne. The exfoliation process is simple: start by focusing on the rough, dry patches of skin and gently exfoliate in upward, circular motions. Use a moisturizer after exfoliating.

When going outdoors, sunscreen should always be applied to protect your skin from harmful ultraviolet (UV) rays.

http://www.cosmopolitan.com/style-beauty/beauty/news/a53481/how-to-exfoliate-your-face/

http://www.huffingtonpost.com/2015/05/12/exfoliate-face-how-to_n_2528493.html

2. Eat a healthy diet

While we are usually pretty diligent in taking care of our skin from the outside, we often overlook the fact that achieving beauty from within is more meaningful and more long-lasting. According to nutritionist Keri Glassman, author of The O2 Diet, hydrating from the inside makes our skin more luminous. Eight glasses of water a day may sound like a lot, however, that is how much you need to see a difference in your skin. We need to make sure that we drink plenty of water throughout the day and stay hydrated, especially if we exert ourselves and/or when it is warm outside.

Besides having enough fluids, increasing our fiber intake also contributes to a healthy diet. A high-fiber diet not only aids our digestion, it also boosts our body’s cleansing ability, and promotes skin health by minimizing pimple formation. Consuming a variety of fruits and vegetables in our daily meals is beneficial because they have high fiber content and are good sources of vitamins and minerals.

There are also several skin-friendly plant foods that can improve our complexion. Cactus extract has significant anti-inflammatory functions, and can help speed up wound recovery and reduce scarring. Furthermore, research shows that grape seed contains powerful antioxidants, which help to reduce skin damage by UV-rays, prevent premature wrinkles, and delay signs of aging.

Rose, commonly found in skin care products, works as a gentle astringent with antibacterial and anti-inflammatory effects. It also helps to inhibit enzymes that break down elastin and collagen. As elastin and collagen maintain our skin’s elasticity and firmness, rose has anti-aging properties as well.

3. Manage stress

Skin condition is closely linked to the health of internal organs and how well they function. It is possible to observe how our internal organs are aging from our skin condition. Therefore, it is important to learn how to manage stress because our mood  can affect our internal organs’ health. Stress and negative emotions contribute to pimple outbreaks, which is a sign of poor internal organ health.

Exercising regularly and being well-rested are some effective ways to relieve stress.

This article is inspired by Dr Jau-Fei Chen, founder of E. Excel and tireless campaigner for the science of Nutritional Immunology

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E. Excel Founder, Dr. Jau-Fei Chen, Wins Asia Pacific Entrepreneurship Award 2016

Heartfelt congratulations to Dr. Jau-Fei Chen, founder of E. Excel International, for clinching the Asia Pacific Entrepreneurship Award (APEA) on 11 August 2016 at a glittering gala dinner attended by a host of industry leaders, leading entrepreneurs and other VIP guests.

The APEA is one of the most prestigious awards for outstanding entrepreneurship in the Asia Pacific region. It recognises entrepreneurial excellence and aims to spur greater innovation, fair practices and growth in entrepreneurship. Dr. Chen was recognised for her tireless effort in growing E. Excel into an international company while promoting the science of Nutritional Immunology. This well-deserved award comes at a time when scientists the world over are reassessing long-held beliefs about health and nutrition, spurring more support for the principles behind Nutritional Immunology.

Nutritional Immunology is a science that studies the link between nutrition and the immune system. It advocates prevention over cure. By nourishing the immune system daily with a wide variety of wholesome plant foods, the immune system can perform optimally to fend off disease.

With a mission to share the gifts of health and knowledge with everyone, Dr. Chen founded E. Excel to advance the science of Nutritional Immunology and the research of plant foods. Promotion of health and well-being is emphasized through the use of advanced technology. Consumers can use E. Excel’s products for convenience if they do not have the time to buy and prepare vegetables in their homes.

Born in Taiwan, Dr. Jau-Fei Chen emigrated to the U.S. with her family when she was 10. She entered Brigham Young University at the tender age of 16 and achieved her PhD in Microbiology (specializing in immunology and biochemistry) at 26. Dr. Chen’s journey with Nutritional Immunology started early on in her career while she was conducting cancer research and lecturing in Brigham Young University. Inspired by a young mother suffering from terminal-stage cancer and following a period of self-reflection and painstaking research, she discovered the link between proper nutrition and the health of the human immune system. This prompted her to pioneer the science of E. Excel Nutritional Immunology and to establish E. Excel to share the gifts of health and knowledge with the world.

Besides running E. Excel as a successful global business, Dr. Chen is passionate about sharing true health knowledge with the public. She often travels around the world, giving talks and lecturing on Nutritional Immunology. Her dream is to achieve a world free of diseases. Dr. Chen’s career and findings have been recognized over the decades. In 1996, Dr. Chen was named Outstanding Woman of the Year by the Chinese Women’s Association of America. In 1997, Dr. Chen was named one of the Ten Outstanding Young Americans by the U.S. Junior Chamber of Commerce.

Over the years, E. Excel has partnered with many organisations to touch lives around the world. These include organisations such as World Vision International, Red Cross, Singapore Cancer Society, and Mercy Relief.

5 Secrets for Sleep

Everyone knows that having a good night’s rest is important for your overall health, but do you know why? Not only can a good night’s sleep give you a mood boost, it can also strengthen your immunity, increase your rate of recovery and even contribute to keeping your weight under control. If you’re having problems getting some quality shut-eye, read on for some tips on how to enhance your sleep quality and wake up ready and refreshed for a new day!

1) No Phone Zone

You may feel that it’s useful to keep your mobile phone beside your bed. Maybe it’s your alarm clock, or maybe you check your pressing emails or quickly check in with your friends on your social media apps before you fall asleep. However, while it might keep you connected, it certainly does not help you sleep better.
In fact, sending out emails or using social media tends to stimulate and excite your mind, making it harder for you to relax and fall asleep.

Additionally, the late-night messages and notifications might interrupt your sleep both with the rings and vibrations and with the light your device emits.
According to Business Insider, a study from Reuters Health found that those who read from hardcopy materials before bedtime found it easier to sleep and displayed different electrical brain frequencies as they were falling asleep as compared to those who read using an electronic device.
So put that phone away!

http://www.businessinsider.com/r-reading-from-a-tablet-before-bed-may-affect-sleep-quality-2016-3?IR=T&r=US&IR=T

2) Write It Down

Can’t sleep because you have too many things to keep track of? Instead of worrying about forgetting the things you have to do when you wake up, why not scribble it all down in a notebook? A journal will not only help you to remember your errands, it will also help you keep track of your daily achievements, ideas and goals.
According to Psychology Today, keeping a gratitude journal to keep track of the things you feel appreciative of is linked to better sleep quality and lower levels of anxiety.

https://www.psychologytoday.com/blog/prefrontal-nudity/201211/the-grateful-brain

3) Neat for Sleep

Remember when your mom used to pester you about cleaning your room and making your bed when you were a kid? She may have had a point. According to a study by the Princeton University Neuroscience Institute, messy environments affect your ability to stay focused and process information, rendering you distracted. Additionally, a messy room might create other stressors, such as thinking about when or how you can tidy up your room, which will not help to improve your much-needed beauty sleep.

https://unclutterer.com/2011/03/29/scientists-find-physical-clutter-negatively-affects-your-ability-to-focus-process-information/

https://sites.psu.edu/siowfa15/2015/09/18/does-being-messy-affect-our-sleep/

4) Embrace the Darkness

Have you noticed how being in a dark place makes you feel sleepy? This is because light affects the levels of a hormone called melatonin, which is responsible for your sleep patterns. In the dark, your brain produces more melatonin, causing you to feel drowsy.
If your sleeping area has light coming in, whether from outside or inside your room, you should consider taking steps to block it out. You can try drawing the curtains, putting devices in a drawer or getting a sleeping eye patch for a deep, uninterrupted rest.
According to clinical psychologist Dr. Michael Breus, while light is essential during the day for regulating your sleep cycle, at night light alters your circadian rhythms, causing your body to release less melatonin and disrupting your sleep quality.

http://www.huffingtonpost.com/dr-michael-j-breus/the-harm-that-light-can-do-to-your-sleep_b_7699134.html

5) Strictly for Sleeping

Many of us have spent enough nights tossing and turning under the sheets to know that unless you are pretty worn out, it can be hard to fall asleep immediately.
According to ScienceNordic, working on your bed stimulates your brain, which can cause the release of the stress hormone cortisol. Once your brain associates your bed with work, it is possible that you may find it hard to fall asleep. By strictly using your bed for rest, your brain is more likely to naturally associate it with sleep and relaxation. It is therefore important to keep other activities such as working, playing games or chatting with your friends to a minimum.

http://sciencenordic.com/use-your-bedroom-sleep-and-sex-only

Sleep is definitely an integral factor to keeping yourself healthy. At the same time, it is also important to engage in a healthy, active lifestyle and to make sure you are meeting the right nutritional needs. You might find it hard to squeeze in time for extra shut-eye because of your hectic schedule, but making small tweaks to your lifestyle might just be the key to helping you feel more energized!

These articles are inspired by Dr Jau-Fei Chen, the founder of E. Excel, tireless campaigner for Nutritional Immunology.

5 Fat-Fighting Foods for Fitness

Is there anything more frustrating than going through endless diets and exercise routines without shedding those extra pounds?

Here are 5 foods that can help you lose weight and shift that stubborn fat!

1. Soy

Soy contains an active polypeptide that helps speed up the fat-burning process. The dietary fiber in soybeans helps you feel full for longer so that you eat less overall.

On a low-calorie diet, not eating enough protein to build or maintain muscles results in less muscle available to burn calories. The soybean may be tiny but it is high in protein.

In addition, soybean has a low glycemic index, making it suitable for low-sugar diets.

2. Grain Fiber

When it comes to losing weight, less is more. Grain fiber expands when you drink water, which means it takes up more space in your stomach and leaves you feeling full. This helps you to eat less during a meal and keeps off the pounds.

Good sources of grain fiber include brown rice, wholemeal products, millet, rye, oats, barley, and wheat.

3. Green Tea

Green tea contains EGCG, which may aid weight loss and reduce body fat. Furthermore, green tea boasts antioxidant properties, which help prevent various diseases.

4. Ashitaba

Ashitaba is loaded with chalcones, which help increase fat metabolism and inhibit fat accumulation. The high fiber content of Ashitaba helps you feel full and also helps speed up waste elimination, thereby contributing to weight loss.

5. American Ginseng

Low-calorie diets can leave you feeling fatigued and prone to snacking. American ginseng comes in handy to help combat the fatigue that sometimes occurs when on a low-calorie diet.

These articles are inspired by Dr Jau-Fei Chen, the founder of E. Excel, tireless campaigner for Nutritional Immunology.