Strengthen Your Immune System With Whole Foods
Feeding your body specific nutrients can help supercharge your immune system. When the body is feeling under the weather, it triggers the immune response to fight off unwanted pathogens. Incorporating nutrients dense foods may help strengthen our immunity while ,shortening the length of time to heal. Fruits and vegetables are loaded with anti-oxidants, minerals and vitamins. Although there are many options to choose from when strolling through the supermarket, here are some of my go to foods I use to help nourish my immune system.
Blueberries
Blueberries are one of my staple foods. The beautiful blue color and many benefits are from a compound called anthocyanin. These cute little fruits contain, vitamin k, iron, zinc, manganese, and loaded with vitamin C which is great for immune support. Add them to pancakes, muffins, smoothie or salad. I also like to add them to made favorite hot cereal tops with almonds and pumpkin seeds!
Arugula
Cabbage
Arugula is excellent source of vitamin A, C, K and also packed with folate. This cruciferous vegetable has a distinct peppery like flavor. Arugula blends in well with soups, pasta, pizza or add it your sandwich wraps and burgers. Citrus fruits and berries also pair great in arugula salads!
Cabbage soup was one of my favorite meals my grandmother made growing up. Even now, I will crave and recreate grandma’s recipe. Loaded with antioxidant that helps decrease cellular damage in the body, B vitamins and reduces inflammation. This versatile veggie can also be added to sandwich wraps, salads or steamed stuffed cabbage rolls.
Avocado
Avocados is one of the most popular fruits and blends well with many different dishes. This fruit is packed with nutrients such as, antioxidants, essential amino acids and healthy fats! Make your favorite guacamole recipe, add to a salad or smoothie and use it as an alternative to butter in baked goods.
Sweet Potatoes and Yams
These delicious potatoes are loaded with nutrients. Sweet potatoes are rich in, fiber antioxidants and vitamin A, which help keeps our skin healthy. What’s more, sweet potatoes also contain vitamin C, magnesium and potassium. Stir fry with other veggies or simply bake it in the oven and eat with the skin on to double your nutrient intake. Who knew something so yummy can be so good for the body.
Ginger
Ginger is a powerhouse food with medicinals properties. This therapeutic food helps aid digestion, reduce inflammation, and help with bronchitis. Studies also show ginger can help reduce infections in the body. Ginger has many uses and can be prepared in tea form, add to baked goods, juices, sautéd veggies or sauces.
*Ginger tea: add fresh chopped ginger(or use ginger tea bags) to a cup of hot water, steep for 10-15 minutes and enjoy.
Lemon and Limes
The benefits of lemons and limes are endless. This very sour, slightly bitter flavor can provide healing for the body. If your feeling under the weather, treating a sore, need a burst of energy, or just want to support your overall well-being, lemon or lime is a great antiseptic. They contain lots of vitamin C, flavonoids and antioxidants. Studies show, the peel of lemons and limes also contain therapeutic properties and have higher amounts of nutrients . Lemon and limes are perhaps one of the most valuable fruits.
Lemon or Lime elixir: Zest you lemon or lime, then squeeze a half or whole lemon juice and combine with 1 cup of hot water.
Turmeric
Turmeric has amazing healing properties and is known for its anti-inflammatory qualities. Turmeric also include high level of antioxidants. This superfood of spices works well with many dishes and hot drinks.
*Check out my Golden Milk recipe as another way to incorporate turmeric into your diet.
Pumpkin Seeds
Pumpkin seeds is a staple food I love to use on my salads, hot cereals, soups or eat as a snack . Pumpkin seeds are high in zinc and omega-3 fatty acids. Zinc is a mineral that helps strengthen the immune system and is used to treat the common cold.
There are a number of foods that help support your immune system beyond the above listed foods. Variety is always good and consider incorporating more leafy green veggie, citrus fruits, healthy proteins, fats and fiber for overall well-being. As always, challenge your creativity in the kitchen. Find ways of making these nutrition packed foods work best for you!