7 nutrition tips to maintain a strong immune system

The spread of the novel coronavirus (COVID-19) is a growing worldwide health concern. We’ve all heard some precautions such as wash your hands regularly with soap and water, use hand sanitizer and avoid touching your face. But In addition to these important steps, eating a healthy diet can help keep your immune system strong, and help keep us healthy. And in case we catch the virus, it’s our immune system that’s our front line of defense to fight it. Specifically, the antioxidant vitamins A, C, E, and the mineral zinc are involved in immune function, so including foods rich in these nutrients can help boost our immune system. Probiotic-rich foods which support a healthy gut may also help to bolster our immune system. It is also important to get ample protein and vitamin D for a healthy immune system.

Here are seven nutrition tips to try this season to bolster your immune system.

 

1. Include a vitamin C-rich fruit at breakfast

Citrus fruit such as oranges and grapefruits are high in vitamin C, an immune-boosting antioxidant. Pink grapefruits also contain lycopene, the vitamin A antioxidant. I prefer choosing the whole fruit over the juice as a way to get more fiber. Strawberries and kiwifruit are also a good source of vitamin C.

2. Add nuts and wheat germ to your yogurt

Yogurt is rich in probiotics along with protein, vitamin B12 and vitamin D which may help bolster immune function. And calcium and vitamins D are great for bone health. To add flavor, crunch, and a dose of vitamin E, add a sprinkling of wheat germ along with your favorite nuts. Wheat germ is also rich in the mineral zinc and B vitamins, while nuts contain heart-healthy fats and will help keep you full. Enrich a yogurt parfait with a nutty granola and sliced fruit.

3. Build a healthy salad by adding colorful produce

The more colorful the salad, the more nutrients you will get. The different colors contain different nutrients and antioxidants which may help bolster your immune system. I love a spinach salad with tomatoes and shredded carrots. Spinach is high in vitamins A, C and folate. Carrots contain the antioxidant beta carotene and tomatoes are rich in vitamin C and the antioxidant lycopene. Toss a fast spinach salad with tomatoes, red onions and carrots–or whatever veggies you have on hand.

4. Enjoy grilled salmon with a side of sautéed broccoli

Salmon is high in protein and vitamin D which is important for the immune system. It is also rich in omega-3 fatty acids which helps promote a healthy heart. Broccoli is an immune-friendly powerhouse and is high in vitamin C, beta carotene, B vitamins, potassium, zinc, and magnesium.  Try pairing superfoods: grilled salmon with fresh dill and  a side of steamed broccoli and cauliflower.

5. Enjoy a cup of tea with ginger

Tea contains polyphenols and flavonoids, antioxidants which may help keep your immune system strong. Grate some ginger and add it to your tea for an added bonus. Ginger contains anti-inflammatory and immune boosting properties to help fight infections. Spice up your tea with lemon and ginger, cinnamon and honey.

6.  Include miso soup and other fermented foods for gut health

I’m a huge fan of miso soup. A staple in Japanese cuisine, miso, which comes from fermented soybeans, is rich in probiotics which promote digestive health and immune function. Other fermented foods to include in your diet include pickles and kimchi. These foods tend to be high in sodium so a little bit goes a long way. Japanese miso soup is a fast and nourishing meal that you can make with many kitchen and pantry staples.

7. Cook with spices and herbs

In addition to adding flavor to our meals, spices and herbs including garlic, and oregano can help bolster our immune system. Garlic, for example, contains immune boosting properties along with antiviral properties, and oregano may help fight bacteria.  Add an extra clove of garlic to your favorite recipes.

In addition to eating a healthy diet, get enough sleep, drink lots of water, exercise, and try not to stress out. For more information about COVID 19, please consult the CDC website.

 

• NOTE: This post was originally published on Smart LifeBites and can be read HERE.

**  If you feel you need additional help with meal planning, food shopping tips, and creating a healthy structure while staying at home, I’m happy to help. I am offering virtual counseling sessions and can reached at lisa@drlisyoung.com to discuss your needs.