Immune Boosting Foods
Whether you have managed to avoid the flu (I hear you knocking on wood!) and want to keep your immune system strong, or you are recovering from one of the many illnesses this winter has brought and want to rebuild your immune system, nutrition plays a vital role.
When we eat the right type of foods we are fueling our body with the vitamins, minerals and even healthy bacteria that can help us combat the onslaught of "ickness" we are coming into contact with daily.
Below are six common foods that you can help boost your immune system:
1. Sweet Potatoes
Sweet potatoes are a great source of vitamin A, vitamin C & vitamin B6. They also contain iron, potassium, magnesium and beta-carotene making them a great immune boosting food. Try sweet potato toast for a quick and easy breakfast that packs a flu fighting punch.
Studies have shown that a daily dose of garlic can greatly reduce your chance of getting sick. Other studies have shown that garlic can reduce the duration of a cold or the flu significantly. Toss some garlic with your favorite green veggies such as Brussels sprouts or broccoli for double the benefit.
A healthy gut equals a healthy immune system. Yogurt contains good bacteria that help improve gut function which in turn boosts our immunity. Top it with some fruit such as blueberries or strawberries to get even more of a nutrient punch.
4. Citrus Fruits
Citrus fruits are packed full of vitamin C which has been shown to benefit your immune system. There is also some evidence that these fruits can help boost your white blood count which helps fight off virus & bacteria that cause illness. Try this simple Winter Citrus & Pomegranate Fruit Salad for a simple way to get add some citrus fruits.
5. Green. leafy vegetables
Spinach and other green leafy vegetables such as kale & Swiss chard also contain lots of vitamin C and other anti-oxidants to help boost our immune system. Perhaps the saying should be "a smoothie a day keeps the doctor away"! You can also try this delicious Turkey Sausage, Kale & White Bean soup (it's one of my favorites) for an easy & delicious way to get some greens.
Technically a spice, turmeric is a powerful immune booster that contains anti-inflammatory, anti-microbial and even anti-carcinogenic properties. It can increase your white blood cell count, help you sleep better (sleep is such an important part of staying healthy!) and help fight off food borne bacteria. Try these super easy & delicious Immunitee PD Overnight Oats as a great way to get tumeric along with other powerful illness fighting ingredients at the start of each day.