8 immune boosting foods

4/24/2018

Kombucha is a great source of live probiotics!

A healthy, balanced diet can help keep sickness at bay. Here are some additional foods that can increase your immune system’s efficiency even more.

Chickpeas
Full of zinc, fiber, and protein, chickpeas/garbanzo beans are a powerful tool in your germ-fighting arsenal. Zinc is critical to the production of white blood cells that help recognize and destroy invading bacteria.

Beef
Another zinc powerhouse is beef. Even a mild deficiency in zinc can increase your risk for infection and just 3 ounces of beef can provide you with 30% of your daily value of zinc.

Garlic
Garlic contains the active ingredient allicin, which helps to fight infection and bacteria. It also contains sulfur that aids in your body’s absorption of all that aforementioned zinc.

Fish
Cold-water fish such as salmon, sardines, trout, or tuna contain Omega-3 fatty acids that can reduce inflammation in the body and increase the flow of oxygen in your airways.

Mushrooms
Mushrooms are one of the few food sources of vitamin-D, which is crucial to the immune system. Toss mushrooms into salads or soups or you can add them to your eggs in the morning.

Probiotics (Yogurt, Kombucha)
Keep your GI tract balanced and full of good bacteria to keep out the bad bacteria. Include foods such as yogurt (look for ones labeled “Live and Active Cultures”), kefir, and kombucha to get the benefits of probiotics. You can also supplement probiotics in pill form.

Tea
Green and black teas are packed with an antioxidant known as flavonoids. The advantage green tea has over black tea is that it’s processed less and more of its antioxidants make it into the final packaged product.

Citrus & Bell Peppers
Your body can’t store vitamin-C so it’s important you get some into your diet daily as it helps support a healthy immune system. Citrus fruits like oranges, grapefruits, and tangerines are good sources of this vitamin. If citrus isn’t your thing, the red bell pepper contains three times the amount of vitamin C! Dark leafy greens such as kale and spinach are also good sources.

SOURCES
9 Immunity-Boosting Foods You Should Be Eating More Of This Winter
https://www.rodalesorganiclife.com/wellbeing/9-immunity-boosting-foods-you-should-be-eating-more-of-this-winter

12 Power Foods That Boost Immunity
https://www.prevention.com/food/healthy-eating-tips/power-foods-that-boost-immunity

6 Immunity-Boosting Foods to Keep on Hand All Winter Long
http://www.cookinglight.com/eating-smart/nutrition-101/immunity-boosting-foods

15 Foods That Boost the Immune System
https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system

PHOTO
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1 Comment

Author

Amanda is a mother of three (10, 7, and 5) and has been married for 14 years. My weight loss journey started July 17, 2008, one day after my daughter's first birthday. Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change. Three pregnancies later, I had lost a total of 105 pounds. I had run 2 marathons and dozens of half marathons. Something was missing. I was thin, but I wasn't fit. I wasn't healthy. I could feel it in my insides. I was 136 pounds and a size 8. Something didn't add up. I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods. 90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4).

Continuing on this path, all of my clients wanted to know how I was doing it. I always dreamed of creating a business that truly added value to people and improved their health. My husband, Grant, and I decided it was time to take that leap.

December 9, 2016, Simply Prepped Meals was born. Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you. Six months later, we built our permanent location in Cynthiana, IN. Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose.

Amanda coaches individually as well as continues to drive their business. Any questions about personal coaching can be directed to her at amanda@simplypreppedmeals.com

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6/1/2021 08:59:56 pm

Thank you for sharing this very informative content I read a lot of importance's to live longer by taking self care by drinking food supplements daily. I also recommend Haarlem Oil made from France. It can help to boost your immune system to fight against viruses.

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