BOA NUTRITION FOCUS: Using foods to strengthen your immune system

This week, I want to focus on how to strengthen your immune system with food. Additionally, these foods will help you lose/maintain weight, prevent other chronic diseases, and set you up for a healthy lifestyle.  

Citrus Fruits

These fruits help fight off infection by increasing the production of white blood cells.

Sources:  Lemons, Lime, Grapefruit, Oranges, Kiwi, Papaya, and Tangerines

Tips:  

Pack 2 clementines as a snack, add 1 cup 100% OJ to breakfast or squeeze 1 lemon or lime into water

Broccoli

This vegetable is a powerhouse of vitamins and minerals.

Tips:  

Enjoy raw dipped in a low-fat ranch dressing or steam with a pinch of salt for dinner.  

Garlic

It contains a compound such as allicin which has been shown to boost immunity.

Tips:  

Mince garlic and stir-fry with veggies or add to soups and stews for more flavor.  

Red Bell Peppers

Did you know that ounce by ounce, red peppers contain twice as much vitamin C as citrus fruits?  

Tips:  

Dice and add to soups and stews or dip raw in hummus and guac

Ginger

This is a great food to add for decreasing inflammation.  

Tip:  

In powder form, sprinkle into your favorite smoothie, oatmeal, or cereal.  Lemon and ginger taste wonderful together so you can make your lemon water and add a bit of ginger for that extra zing!

Spinach

Loaded with Vitamin C, beta carotene, and antioxidants which could help our immune systems fight off infections.

Tips:  

Saute in olive and garlic as a side dish or add a few handfuls in your smoothie. You can also enjoy spinach as the base of any salad.

 Yogurt

Think Greek yogurt as it has live and active cultures.  These cultures have been shown to stimulate the immune systems in fighting infections.  It’s true that a healthy gut= healthy YOU!  Yogurt also contains Vitamin D which helps to regulate the immune system and boost our body’s natural defense system.  

Tips:  

Look for greek yogurts with low sugar.  One of my favorites is Chobani Less Sugar Greek Yogurt.  Add fruit and sprinkle with ginger for a nutrition boost.  

Green Tea

It contains EGCG which has been shown to enhance immune function.  

Tips:  

Sip with a bit of honey and added ginger for flavor.  

Chicken Bone Broth

The gelatin and chondroitin found in its bones are helpful in immunity and gut healing.

Tips:  

Use as the base to the soups and stews that call for Chicken Broth.  You can also warm and sip as a snack.

Nuts/Seeds

Due to concentration of vitamin E, they are known to help maintain and regulate the immune system.

Tips:

Add to yogurt and oatmeal, enjoy alone, or add nut butters to whole-grain sources.  Sunflower seeds are incredibly high in vitamin E!

Immune Boosting Smoothie Recipe

1 cup low-fat milk

1/2 cup water

1 scoop plant-protein powder with greens

1 cup spinach

1 cup of frozen mango, pineapple, and kiwi chunks

1/2 lemon, juiced

Blend until smooth and sprinkle ginger on top!