WHOLE FOOD IMMUNE BOOSTERS
COVID-19 has presented many challenges for everyone around but the collective challenge for the world is how to defend ourselves against this deadly virus, and how stop its spread. As a Health Coach I encourage my clients to consume foods that support their immune systems as a way to help themselves fight against COVID-19.
Here are 15 of the best immune-boosting foods to help you stay well during COVID-19:
1. Citrus Fruits
Contain Vitamin C which helps build your Immune system.
Vitamin C increases the production of white blood cells which are key in the building of your immune system.
Your body does not produce or store vitamin C so you need to eat foods that contain vitamin C to maintain your immune system.
2. Red Bell Peppers
Red Bell Peppers contains twice as much Vitamin C as citrus.
Rich in beta-carotene, which helps maintain skin and eye health.
Vitamin C can help maintain healthy skin.
3. Broccoli
Broccoli is one of the healthiest vegetables that you can put on your plate.
Contains vitamins A, C, and E
Broccoli is full of Antioxidants and Fiber
Broccoli should be cooked as little as possible to maintain nutritional value. Eat it raw or gently steam it.
4. Garlic
Garlic adds great flavor to a lot of different foods.
It’s great for fighting infections.
It can help to lower blood pressure and slows hardening of the arteries.
Garlic's immune-boosting properties come from large amounts of sulfur-containing compounds.
5. Ginger
Anti-Inflammatory
Anti – Nausea
Cholesterol-lowering properties
Reduces chronic pain
6. Spinach
Rich in Vitamin C
Packed with Antioxidants and Beta-carotene
Best cooked as little as possible to preserve its nutrients
Light cooking enhances vitamin A and allows the release of oxalic acid
7. Yogurt
Look for yogurts with live active cultures but no fruit added.
Greek yogurt
Yogurt is a pro-biotic which is improves gut health by promoting healthy gut flora.
Yogurt is a great source of vitamin D. Vitamin D regulates the immune and aids in the body's defense against disease.
8. Papaya
Loaded with Vitamin C, you can find 224% of the recommended amount of vitamin C in a single papaya.
Papayas contain digestive enzymes called papain which also has anti-inflammatory effects.
Papayas also contain potassium, Vitamin B, and Folate which are all beneficial to maintaining good health.
9. Kiwi
Packed with a ton of essential nutrients, including, folate, potassium, and Vitamin K. And, Vitamin C which boosts your white blood cells to help fight infection.
10. Poultry
Chicken soup actually does help you feel better because chicken and turkey contain vitamin B-6.
3 oz. of light chicken or light turkey meat contain 40 - 50% of your recommended dose of vitamin B-6
B-6 is an important player in many of the body's chemical reactions, and it is also important in the formation of red blood cells.
The stock broth that is made from boiling the chicken or turkey bones contains gelatin, chondroitin and other nutrients that are helpful for gut health and immunity.
11. Sunflower Seeds
Sunflower seeds are full of nutrients and powerful antioxidants including Phosphorous, magnesium, and vitamin B-6 .
Vitamin E is important in regulating immune system function.
12. Shellfish
Shellfish is packed with Zinc.
Our bodies need Zinc so our immune system can function as it was intended to.
Our bodies can only use a small amount of Zinc. The recommended dose for women is 8 mg and 11 mg for men.
Too much zinc can actually inhibit immune system function.
13. Almonds
Almonds contain Vitamin E which is key to a healthy immune system. It's a fat-soluble vitamin which means it requires the presence of fat so the body can properly absorb it.
A half-cup of almonds can provide near 100% of the recommended value of vitamin E.
14. Turmeric
A key ingredient in many curries dishes, it is bright yellow in color and bitter to taste.
Used as an anti-inflammatory in treating osteoarthritis , and rheumatoid osteoarthritis.
It contains a high concentration Curcumin, which gives turmeric it's distinctive color and helps decrease exercise-induced muscle damage.
15. Green Tea
Green Tea is packed with flavonoids and powerful antioxidants
It’s a good source of the amino acid L-theanine which aides in the production of germ-fighting compounds in your T-cells.
You can also improve your immune system by:
Getting plenty of rest
Reducing your stress
Getting more exercise
Reducing the amount of processed food in your diet
Eating a diet rich in whole foods that will promote your overall wellness
Create a great self-care ritual. Examples might include incorporating Massage, Reiki, or Yoga into your routine, or just enjoying life and doing what you love.
Contact: Marlana Freitas