“Let food be thy medicine and medicine be thy food.” - Hippocrates
In our current environment, the immune system has never felt more important. This complex network of white blood cells, tissues and organs like the spleen, tonsils and lymph nodes is essential for our survival, defending us against bacteria, viruses, parasites and disease. Luckily, nature has provided us with key nutrients and vitamins to support this vital system to keep us strong and healthy. The main fuels that boost our immunity are antioxidants that protect our cells from free radicals and damage: Vitamin A, C, D, E and Zinc.
Eat your vitamins!
VITAMIN A RICH FOODS
These foods help support the body’s production of white blood cells (the good guys that fight infection)
Salmon
Eggs
Sweet potato
Kale
Carrots
Squash
Mango
Cantaloupe
VITAMIN C RICH FOODS
These foods help defend the body against germs, bacteria and viruses.
Broccoli
Tomatoes
Brussels sprouts
Bell peppers
Citrus
Berries
Spinach
VITAMIN D RICH FOODS
These foods help regulate antimicrobial proteins that ward off pathogens.
Salmon
Tuna
Eggs
Mushrooms
VITAMIN E RICH FOODS
These foods help protect immune cells from oxidation.
Sunflower seeds
Almonds
Brazil nuts
Pine nuts
Avocados
ZINC RICH FOODS
Zinc not only helps the body make proteins, but it helps the body fight off bacteria and viruses.
Shrimp
Crab
Oysters
Oats
Lentils
Chickpeas
Black beans
Cashews
Pumpkin seeds
Hemp seeds
ANTIMICROBIAL, ANTIBACTERIAL FOODS
Certain foods contain natural antimicrobial and antibacterial properties helping to prevent and treat illnesses.
Garlic
Honey
Ginger
Turmeric
Echinacea
Oregano
OTHER WAYS TO BOOST IMMUNE SYSTEM
- Exercise: Even as little as 20 minutes a day helps boost circulation and stimulate the immune system.
- Water: Keeping your body hydrated helps to flush out toxins through the lymphatic system.
- Sleep: Ensuring you get good quality sleep helps restore the body. Infection fighting molecules are produced while the body rests.
- Self-Care: Stress and high cortisol levels suppress the immune system. Incorporating self care practices like massages, facials and meditation can lower stress.
RECIPES FEATURED IN THIS ARTICLE: