Boost Your Immune System With Food

Add An Extra Immune System Boosting Punch To Your Winter Menu

The cold and flu season is here. During this time of year I am often asked: Are there specific foods that will help boost the immune system? 

My answer is always yes. Here’s why:

One of the most important factors of immune health is the food we put  into our body. Certain key nutrients can boost your immune system. Vitamins, minerals, and organic compounds, along with antioxidants can boost your immune system. With only a few exceptions, it is best to get your vitamins and minerals from food rather than in pills.

Many familiar, everyday foods can boost your immune system and keep you feeling well.

Here are 8 powerful immune booster foods:

Berries

Berries, particularly, blueberries, contain beneficial plant compounds, called phytonutrients. These phytonutrients are thought to reduce your risk of viral or bacterial infections. These include colds and flu.

If you have any kind of fresh berries in your fridge use them in place of jelly on PB&J.

Red Bell Peppers

Red Bell Peppers are packed with more vitamin C than most citrus fruits, including oranges. Studies show that vitamin C can reduce the length of a cold and the severity of symptoms. Vitamin C can also help maintain the integrity of your skin which is the body’s first line of defense against viruses.

Add red bell peppers to a stir fry or stuff with quinoa* for a great dinner.

Spinach

Spinach and other cruciferous vegetables, such as broccoli and kale, are rich in antioxidants. Antioxidants protect cells from oxidation (a chemical reaction that may damage cells). Spinach is also rich in minerals including zinc, copper, and iron. They all play an important role in the development of blood cells in the immune system.

A rotation of raw and cooked spinach is the ideal for the healthiest effect.

Nuts & Seeds

Nuts & Seeds are also good sources of zinc and copper, along with selenium and vitamin E. They all work to prevent cell damage and support a healthy immune system.

Pre-package a mix of raw nuts to grab & go.

Garlic

Garlic contains a special organic compound called allicin. This is an oily liquid with antibacterial properties. Studies suggest that allicin may increase your immune system’s ability to fight off colds and flu. Garlic is most beneficial if eaten raw.

Add to a homemade salsa, salad, or add to homemade dressing*.

Yogurt

Yogurt that contains probiotics (good bacteria) helps stimulate white blood cells.(one probiotic that is good for immune health is B. lactis. The label might just state “good for immune health”) Good bacteria live in your gut which is 80% of your immune system. Hippocrates was quoted for saying “all disease begins in the gut.” Seems he was a pretty smart guy. Today, poor gut health can be linked to many chronic inflammatory conditions. 

Along with eating yogurt as a healthy meal or snack, try it in surprising places such as a dollop on homemade black bean soup*.

Tea

Tea along with antioxidants, also contains an amio acid called L-theanine. This amino acid is a strong immune booster. It is abundant in both black and green tea. Drink several cups each day.

To get up to five times more antioxidants from your tea bags, bob them up and down while brewing. 

Honey

Honey has antibacterial compounds which fend off bacteria to help fight infection. Be sure to opt for organic honey.

If you sweeten your cup of tea, skip the artificial junk and add a teaspoon of honey or drizzle honey on a hot baked apple* – it feels so indulgent!

*Recipe available

Now that you have some ideas about how to boost your immune health, why not stop by the grocery store on your way home.

Eating a clean, whole foods diet is fundamental to good health which begins with a strong immune system.

If you have any questions or would like any of the available recipes Contact Donna