Your Immune system is ket to staying healthy. How have you managed to protect your immune system during quarantine 2020? Have you been a couch potato, stay up late, eating everything you see, struggling to get along? Or have you been keeping yourself healthy by eating the right nutrients, getting proper rest, and exercising? Let’s be real, I think we have all done a little of everything. Days fluctuate from feeling on the top of the world mindset “I got this” to the bottom of the ocean “I’m drowning and I can’t breathe.” What do you need to do to protect yourself as you venture outside?
Venturing outside again
As we emerge into the community, whether at work or socially, take a minute and do a health check. Are you getting proper rest, eating the right nutrients and doing general self-care to keep yourself healthy?
Let’s review the nutrients and some foods that your body thrives on to boost your immune system. Start with a gut check, how are you digesting the foods you eat. The majority of the immune system resides within your gut microbiome. Absorption of nutrients in the gut is vital for the nutrients to perform their defense system. What nutrients are vital?
- Folic acid
- Vitamin D
- Vitamin C
- Vitamin E
Foods to boost your immune system
Where can you get these nutrients in natural foods? I’m going to share a few top foods to support your immune system
- Kefir – contains probiotics that have been shown to increase immune cells. It is a good source of Vitamin D. Drink alone or add to smoothies
- Cruciferous Vegetables – These include broccoli, cauliflower, kale, arugula, Brussels sprouts, cabbage, and bok choy. These foods contain varying amounts of Vitamin C, Iron, zinc, folic acid, and Vitamin E.
- Mushrooms – One of the few plant-based foods containing Vitamin D. Mushrooms are also a good source of B vitamins and selenium.
- Red bell peppers – Power-packed with Vitamin C (2x more than citrus foods), folic acid, Vitamin E and Vitamin A. They are rich in beta carotene and capsanthin which enhances the brilliant red color
- Beans – legumes are a plant-based fiber packed protein that is immune boosting. They provide iron and zinc.
- Seeds/Nuts – Chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, almonds, walnuts are fiber-packed plant foods that offer Zinc, Iron, and Vitamin E.
What foods boost your immune system
These foods are a shortlist to get you started. There are many ways to mix them in recipes. A few ideas include:
- Smoothies – kefir, spinach, kale, seeds
- Egg scrambles – include red pepper and mushrooms
- Salads- Choose from spinach, kale, broccoli, red peppers, mushrooms, beans, seeds, nuts
- Tacos – beans, mushrooms, peppers, bok choy
- Casseroles – beans, broccoli, cauliflower, bell peppers
- Stir-fries – beans, bell peppers, mushrooms, bok choy, broccoli
I am here to help you
Still, question whether your nutrient intake is balanced? Schedule a “get to know you” session where I offer the rainbow evaluation. As a result of this evaluation, I can then offer suggestions on nutrient and possible supplement additions for your daily life. Please contact me for a free health consultation.