Immune-Boosting Foods
It’s always important to protect our bodies - but now more than ever, in the wake of the COVID-19 threat, we should be doing everything we can to support our immune system. Outwardly, social distancing and washing our hands is key, but there are also ways we can protect the body from within - and one of the most effective ways is through a healthy diet.
Here are 10 of my favorite immune-boosting foods.
1. Ginger: Ginger has medicinal properties that help reduce the severity of the common flu or cold, as well as anti-inflammatory properties that help reduce muscle pains and nausea. It can be boiled, juiced or grated.
2. Garlic: Garlic boosts the immune system to combat the cold and flu, helps with respiratory problems including bronchitis, and can help lower hypertension and fevers. (Plus, it makes food delicious!)
3. Scallions: A member of the Allium family along with onions and garlic, scallions help boost immunity, as they’re packed with vitamin C which increases the production of antibodies to help us fight to fight colds and infections.
4. Mushrooms: Mushrooms contain a large number of minerals and vitamin B, and the antioxidant selenium, which helps to protect the immune system and prevents damage to cells and tissue.
5. Jalapeños: The spicy pepper is high in nutrients, as well as Vitamin B6, C, A and K, and the compound Capsaicin. Boiling jalapeños can help prevent infection and act as a strong microbial.
6. Bone broth: Made from animal bones and connective tissue, bone broth is high in magnesium, calcium, vitamin K, Omega-3 and 6, iron and zinc, as well as collagen and other healing compounds. It helps to boost the immune system, decrease joint pain, and it promotes restful sleep and healthy brain function.
7. Sage: Packed with essential vitamins, Sage is loaded with antioxidants, has antimicrobial and antibacterial properties, and aids in digestion.
8. Oregano: The herb is filled with vitamin K - a strong antioxidant that reduces inflammation and helps fight off bacteria and viruses.
9. Brazil Nuts: This particular variety of nut is very nutritious - packed with vitamins and selenium, which is essential for immune health and thyroid function. It’s also rich in antioxidants and acts as an anti-inflammatory. (And all you need is 2-3/day!)
10. Flax Seeds: Flax seeds are high in Omega-3 fatty acids, which reduce inflammation. They’re high in fiber, protein and lignans, which help to balance hormones and aid your white blood cells and immune system to fight off disease. (Recommended: 1-2 tablespoons daily, ground and sprinkled on food, added to a smoothie, yogurt, etc.)