IMMUNE BOOSTING FOODS
NUTRITION
IMMUNE BOOSTING FOODS
NUTRITION
IMMUNE BOOSTING FOODS
Jalepeno Peppers
They get their spice from a compound called capsaicin, which acts as an anti-inflammatory agent and may ease arthritis symptoms.
how to eat them:
chop them up fine and add them to your favourite guacamole recipe.
Lemons
They are high in compounds called bio-flavonoids, which kill cancer-causing free radicals. They also provide vitamin C, so adding lemon juice to your meals is an easy strategy for protecting yourself against colds and other infections.
how to eat them:
Have a glass of cold lemon water to start your day or add lemon to a mug of hot water with ginger.
Sunflower Seeds
They are high in vitamin E, which acts as an antioxidant in the body, lowering inflammation and keeping the immune system healthy. They also have a high amount of fibre which can help keep your digestion regular and keep you feeling full longer.
how to eat them:
add them to your salads, yoghurt or even your smoothies and smoothie bowls.
Apples
They are high in fibre, which can help reduce inflammation that’s common during infections. They also help you feel full longer. They also contain a flavonoid called khellin which is rumoured to help with asthma.
how to eat them:
Cut it up and enjoy it as a snack with a little natural peanut butter.
Chicken Soup
It helps soothe cold symptoms, most likely because the warm broth helps thin nasal mucus which helps it clear more easily.
how to eat it:
A classic lunch option when you’re sick. You can opt for noodle soup with vegetable broth if you’re a vegetarian.
Acorn Squash
It’s high in vitamin C and A, which helps your vision and also plays a major role in maintaining a strong immune system and reproductive health.
how to eat it:
Roast it in the oven and enjoy.
Garlic
It contains a compound called allicin which is believed to contain enzymes that help fend of infections. Research has also linked garlic to a lower risk of stomach, colon and esophagus cancers.
how to eat it:
some studies show that swallowing garlic may ward of colds although it would be easier and more enjoyable cooked with other foods. Personally, I like adding it to stir fry’s, pasta sauces and bruschetta.
Oysters
They contain B-12 which helps to give you energy. Zinc which helps your immune system fight off bacteria and viruses. It also contains selenium and iron which are great for cellular health.
how to eat them:
Apparently they are good with lemon and horseradish but I will never know. I am too afraid to try them regardless of their immunity boosting properties.
Sweet Potatoes
Grapefruit
I like to squeeze fresh grapefruit juice and enjoy a glass as a snack halfway through the day. It kind of picks me up when I am in a bit of a slump between lunch and dinner. Add some ice cubes to it if you want to water it down a little.
If you’re watching your waistline, add the juice of 1 grapefruit, 1 lemon, a drop of honey and a pinch of cayenne pepper to a pot of green tea. This is great served hot and cold. I usually have a mug in the morning and then put the rest in an old glass juice bottle to enjoy cold later.
Honey
Add a little to your tea. Or eat a spoonful for dessert.
Ginger
Add it to a mug of hot water with some lemon. It’s best when it’s fresh ginger.
Edamame
I love buying the pre-packaged frozen packs from Costco. You can just place the package in the microwave for 3 1/2 minutes and season with salt. It’s super easy to prepare if you’re low on energy. This makes a great snack or a side with lunch.
Tumeric
Heat up some almond milk (or your milk of choice) and add some turmeric and honey.
Carrots
Saje
Chamomile Tea
This one is pretty self explanatory. Make yourself a pot of tea and add a spot of honey if you have a sweet tooth, plus it’s also has immunity boosting properties.
Oranges
Enjoy as a snack or freshly squeezed as a juice.