Immune Boosting Foods

Feeding your body certain foods may help keep your immune system strong. We all need to think about that these days. We should do whatever we can to make our bodies handle illness better. Can you think of a better way than yummy food??

If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store. We are not encouraging you to get out if it isn’t needed. Maybe add some of these items to your next curb-side pick-up…  Plan your meals to include these 5 powerful immune system boosters.

CITRUS FRUITS

Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system.

Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.

Almost all citrus fruit are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

Popular citrus fruits include:

Grapefruit

Oranges

Clementines

Tangerines

Lemons

Limes

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. The recommended daily amount for most adults is:

• 75 mg for women
• 90 mg for men

If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.

Also keep in mind that while vitamin C might help you recover from a cold quicker, there’s no evidence yet that it’s effective against the coronavirus, SARS-CoV-2.

BELL PEPPERS

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C (127 mg) as a Florida orange (45mg). They’re also a rich source of beta carotene.

Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.

BROCCOLI

 

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.

The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. Research has shown that steaming is the best way to keep more nutrients in the food.

GARLIC

Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health.

Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and there’s weak evidence that it helps lower blood pressure.

Garlic’s immune system boosting seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

 

 

PRO-TIP: Peel garlic cloves quickly by putting loosened unpeeled cloves into a clean, dry bowl. Cover with another bowl of the same size and shake VIGOROUSLY for several seconds. Remove the top bowl and reveal your peeled garlic cloves, ready to use in your favorite recipe.

 

GINGER

Ginger is another ingredient many turn to after getting sick. It may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger may help with nausea as well.

While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin.

Ginger may also decrease chronic pain and might even possess cholesterol-reducing properties.

Try this delicious  immune boosting smoothie recipe that incorporates ginger : GINGER SMOOTHIE  

 

There are a whole host of other immune boosting ingredients that you could add to your diet as well.

Spinach

Yogurt

Almonds

Sunflower Seeds

Turmeric

Green tea, ect.

We think there is something very comforting in knowing you can do something so simple to help your immune system become stronger. Perhaps you will find a new favorite food too!