Did you know there are select foods that you can incorporate into your diet to help give your immune system some extra love?! Enjoy this round-up of 5 key nutrients to help you on your journey to boost your immune system.
What 5 Nutrients Can Boost Your Immune System
During especially stressful times, your immune system needs as much help as it can get. Why not give it the support of a healthy diet!? In case you aren’t totally sure what I’m talking about: Immunity is your body’s ability to protect us against viruses and bacteria that can cause us infections or diseases. When we say “immune boosting“, we are really talking about giving our immune system the support it needs to do its job through proper nourishment, starting with four nutrients. Don’t forget the role that stress, exercise and sleep play in regulating your immune system. Ok, let’s get into it!
1. Antioxidants
First up, we have antioxidants! There are many, many different antioxidants found in the foods we eat. Simply put, antioxidants are compounds that protect the cells in your body from potentially harmful free radicals. Having a healthy balance of antioxidants and free radicals is essential to maintaining optimal health and fighting off infections. Antioxidants are predominantly found in veggies, fruits, berries, and you’ll be happy to hear about this last one, COFFEE!
Enjoy antioxidant-rich ingredients in recipes like:
- Blackberries in the Oat Bars (anthocyanins)
- Tomatoes, spinach, garlic, and basil in Roasted Tomato Harvest Bowls (lycopene)
- Ginger in Immune Boosting Smoothies (gingerol)
- Zucchini in the Creamy Coconut Curry (lutein and zeaxanthin)
2. Vitamin C
Next, let’s talk about vitamin C. Because your body can’t produce vitamin C, it is important to make sure you are getting enough through a healthy diet. Vitamin C is shown to help with the formation and repair of body tissue, and also helps your body absorb and store iron. A deficiency in vitamin C can leave you more susceptible to sickness.
Enjoy vitamin C-rich ingredients in recipes like:
- Citrus in these Citrus Yogurt Parfaits
- Blackberries in the Blackberry Coconut Smoothie
- Red Pepper in this Italian Stuffed Peppers
- Kiwi in the Frozen Yogurt Bark
3. Zinc
Now on to Zinc! Like vitamin C, zinc is obtained entirely through diet. Zinc is a mineral that is essential to immune system function, tissue repair, and many other key processes. Meat and shrimp are great sources of zinc, but in a plant-based diet, including legumes, nuts, seeds, and whole grains can optimize your intake of zinc!
Enjoy zinc-rich ingredients in recipes like:
- Lentils in the Lentil Soup
- Pumpkin Seeds in these Breakfast Power Cookies
- Shrimp in the Sheet Pan Mediterranean Shrimp
- Whole Grains in the Hearty Grain Bowls
4. Anti-Inflammatory
Now, let’s talk about anti-inflammatory foods. Increasing your intake of foods with turmeric, cinnamon, and foods high in B-vitamins can help down-regulate inflammation in the body. When looking for B-vitamins think fish, leafy greens, and legumes.
Enjoy anti-inflammatory ingredients in recipes include:
- Turmeric in the Wellness Shots
- Berries in the Blueberry Breakfast Cookies
- Salmon in the Citrus Rosemary Salmon
- Kale in the Kale Chips
5. Vitamin A
Last but not least, Vitamin A! Having enough vitamin A in your diet helps keep your immune system healthy and function at its best. Look for ingredients like: squash, pumpkin, cantaloupe and carrots!
Enjoy Vitamin A-rich ingredients in recipes like:
- Carrots in the Coconut Carrot Soup
- Squash in the Butternut Squash Soup and Chickpea Squash Curry
- Cantaloupe in the Complexion Smoothie
