Immunity Boosting Foods
Concerns around the coronavirus are rising and we are constantly being told to wash our hands, as well as practice social distancing. It is also essential to fuel your body with certain foods to help keep your immune system strong. Now more than ever, nutrition is critical, and we should all be mindful of the food we are putting into our bodies.
Consuming a balanced diet consisting of protein, fiber, vitamins, and minerals can help keep you healthy and support your body’s immune system. Evidence has shown that nutritional deficiencies can weaken one’s immune system, increasing vulnerability to disease. By adding a variety of immune-boosting foods into your diet, your immune system can get the energy it needs. Aim to meet your recommendations through food rather than relying on supplementation. Eating a poor diet and taking supplementations will not be as effective as consuming a healthy, balanced diet.
Here are some sources of immune boosting vitamins and minerals:
Vitamin C
Orange, grapefruit, lemon, lime, bell peppers, kale, spinach, brussels sprouts, papaya, and strawberries.
Vitamin A
Sweet potatoes, pumpkin, cantaloupe, squash, carrots, bell peppers, broccoli and spinach
Vitamin E
Almonds, peanuts, hazelnuts, sunflower seeds, and green leafy vegetables
Vitamin D
Fatty fish (salmon), fortified products such as milk, orange juice, and cereals.
Folate/Folic Acid
Green leafy vegetables, bread, orange juice, cereals, rice and pasta
Iron
Chicken, turkey, spinach, lentils, soybeans, dark chocolate, and tofu
Selenium
Garlic, broccoli, sardines, tuna, oatmeal, brown rice, brazil nuts, whole wheat bread, and barley
Zinc
Oysters, crab, lean meats and poultry, baked beans, yogurt and chickpeas
References:
https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/