Boost Immunity With These 8 Simple Foods
Over a year after it was first discovered, the Coronavirus continues to make its way around the world. In addition, winter is cold and flu season, when germs are more likely to make us sick. The CDC points to hand washing, social distancing, and mask-wearing as very important ways to decrease our collective likelihood of coming in contact with germs that make us sick. But there’s more that you can do! The foods that we choose can help our bodies fight the germs that it comes into contact with and battle illness when we do get sick. There is no one “magic bullet” food that can guarantee immunity. No food has been identified as being able to prevent, treat or cure you from Coronavirus, cold, or flu. However, there are a variety of nutrients and foods that can help support your immune system along the way.
The Top 8 Foods To Boost Immunity
Here are the top 8 foods that can boost your immune system, along with some yummy ways to include them in your daily meals and snacks. And, grab a copy of our free recipe book to Boost Your Immunity with Food that includes all these foods.
One quarter cup serving of almonds contains almost 50% of your daily dose of Vitamin E - a fat soluble vitamin that plays the role as an antioxidant. Research continues to suggest the important role of Vitamin E in immune function, particularly among elderly and at-risk populations.
How to include almonds in your diet:
We love a handful of almonds with a square of extra-dark chocolate as a snack. You could also slather almond butter (no sugar or oil added) onto morning toast. Or try sprinkling crushed almonds on your salad or smoothie.
Spinach, Broccoli, and Bell Peppers:
Rich in antioxidants, vitamins, and minerals, including Vitamin C, Vitamin E, and Beta-Carotene, these vegetables are loaded with immune-boosting nutrients that help our bodies fight off infection.
How to include these veggies in your diet:
All three of these veggies are excellent raw, either as a snack with hummus, tossed in a salad, or alongside your main meal. You could alternatively steam or roast them with herbs and lemon juice. Spinach in particular is a great addition to sauces and stews. Simply toss in fresh spinach in towards the end of cooking and let it wilt into the meal.
Turmeric & Ginger:
Well known for their anti-inflammatory properties, these spices are go-to ingredients many turn to after getting sick. Research suggests that these spices may help regulate inflammation throughout the body and reduce instances of illness.
How to include these spices in your diet:
Our current favorite way to ingest turmeric is through a turmeric latte. (We love it either with a shot of espresso in the morning or without espresso for a cozy evening beverage that rivals any mug of hot chocolate). Both turmeric and ginger, though, are excellent in many different dishes. Try grating them into rice dishes and stir fries.
Citrus Fruits & Lemon:
Citrus fruits are well known for their vitamin C content. One orange contains 85%, and one lemon contains almost half your daily needs of Vitamin C. Vitamin C is one of the most well-known immune-boosting vitamins. Many of the cells in the immune system need Vitamin C to perform their functions, so ensuring adequate levels of Vitamin C is important for ensuring excellent immune function.
How to include citrus fruits into your diet:
Some fruits, like grapefruit, make an excellent snack or addition to a meal. Though you may not find yourself biting into a lemon as a snack, lemon juice can be added many different recipes! From roasted green beans to lemon garlic salad dressing to lemon drizzled on baked fish, lemon can be a nutritious and delicious addition to your daily diet.
Boost Immunity with Food:
Currently, there are no studies out that state conclusively that a specific food or nutrient can prevent, treat, or cure Coronavirus, common colds, or the flu. However, by incorporating these simple foods that boost immunity into your diet, you can rest assured that you are supporting your body in the best way possible. P.S: Click here to grab your free copy of 10 recipes that use the above foods to boost your immunity. From Garlic-Infused Olive Oil to Citrus Beet Salad, you will be eating well and supporting yourself through cold & flu season.