Immunity Boosting Foods: Load Up On These For The Winter

Why you should load up on immunity boosting foods? While the cold and flu season continues, it’s more important than ever to maintain your immunity with a healthy diet. Recently WHO (World Health Organization) shared guidelines on what people should eat to keep their immune system functioning at total capacity – here are some tips from them! 

Here are a few things to load up on for an immunity-boosting diet.

Fruits and Veggies

Fruits and veggies are an essential part of any healthy diet. The WHO recommends consuming four servings per day, but if you’re looking for ways to get your fix without adding extra calories in other food groups like dairy or meat, then fruits & vegetables should be at least one serving with each meal!

We all know how important it is that we eat well – there’s nothing worse than feeling unhealthy from lack-luster nutrition, so make sure this doesn’t happen by making smart choices when picking what goes on our plates.

Vitamin C

While oranges are undoubtedly the most popular way to get your daily dose of Vitamin C, there are even more ways than these. For example, limes and lemons provide a similar citrus flavor with less sugar but still pack an antioxidant punch!

Another great source of immunity boosting foods is sweet yellow peppers, broccoli, and guava which are packed full of vitamin C. If you prefer herbs instead, try oregano or rosemary.

Vitamin E

Eating various nuts is a great way to get your daily intake of Vitamin E. Many grains and seeds are also a good source, including sesame, sunflower, corn & wheat germ.

The most common way to get your daily dose of Vitamin E is through what we eat. Of course, almonds and peanuts are great sources, but many other foods also provide this essential nutrient, such as sunflower seeds or pumpkin pie spice.

Probiotics

Probiotics are essential in helping your digestive system remain strong and healthy, preventing digestion problems like IBS (Irritable Bowel Syndrome). Foods that contain probiotics include yogurt, cucumbers, sauerkraut, tempeh, miso, kimchi, cheese, buttermilk, or tea. If you love coffee, some brands have started adding probiotics to this drink as well, so be sure to look for these options.

Fiber

Fibrous foods like whole grain oats, lentils & beans help keep your digestive system running efficiently and keep your immune system running effectively. Fiber is also great for heart health and is commonly associated with lowering cholesterol and decreasing your risk of heart disease.

Fiber can be found in most fruits and vegetables, but you’ll find the best sources if you stick to fresh produce instead of dried fruits or juices, which are often packed with artificial sugars. Instead, look for apples, pears, blackberries, and raspberries with the skin on.

Other good sources include chia seeds, raisins, bananas, avocado, sunflower seeds, sprouted bread, and artichokes.

Omega 3

These healthy fats can be found in fish or other seafood, but you don’t have to eat meat to get this! Fish is a great choice if you enjoy it, but there are plenty of plant-based sources as well! Flaxseed is packed full of the good stuff and has a more mild flavor than many of the choices you’re probably used to. If you prefer something else, choose any plant-based oil such as canola or soybean and mix it into dishes that could do with some extra kick!

Zinc

This nutrient is found in many meat sources, but there’s no reason why vegetarians or vegans can’t get their daily dose! In addition, beans, nuts, and seeds are packed full of zinc, so try to include them in your diet regularly.

Iron

Iron is fantastic in helping your red blood cells properly transport oxygen throughout your body to keep every part working efficiently. These include sources like beans, pumpkin seeds, spinach, lentils & tempeh, fermented soybeans, tofu, sesame seeds, raisins, and butternut.

Vitamin D

Nutrients like vitamin D can help the body ward off colds, flu, and other illnesses. In addition, studies show that higher levels of these important nutrients promote a healthy immune system which is especially necessary during winter months with limited sunlight exposure.

Taking supplements or eating foods rich in Vitamin D (such as eggs red meats) will increase immunity, making you feel more energized throughout your day!

Garlic

One of my favorite immunity boosting foods is the amazing and powerful garlic which contains antifungal, antibacterial, and antimicrobial agents that kill viruses.

It’s rich in nutrients like vitamin B6, which helps with DNA synthesis; it also has selenium for protection against oxidative stress caused by free radicals.

Green Tea

Green tea contains catechins, antioxidants that fight against bacteria and viruses while also stimulating your immune system to work more efficiently.

It’s even been said that green tea might have benefits for cancer patients because of its powerful antioxidant action!

Green tea has been known to boost immunity for centuries, but most people drink black tea, which can suppress your immune system due to its caffeine content. So if you’re looking to stock up on some good stuff, look for herbal or green teas that contain antioxidants and nutrients without caffeine.

Antioxidants

Eat plenty of antioxidant-rich foods like artichokes, pecans, and blueberries to keep your immune system strong. They help the body produce white blood cells that fight infection and disease.

Eating plenty of antioxidant-rich fruits and veggies is especially important during winter months when infections are more common due to low exposure to natural sunlight!

Small changes in your diet can make a huge difference in how you feel, so while this list might seem like no-brainer stuff or common knowledge, it’s important not to underestimate the power of little steps we take each day that add up to bigger health benefits. If you’re looking for more information on other foods and ways to boost immunity, check out this list by Healthline here: https://www.healthline.com/nutrition/how-to-boost-immune-health.

Happy snacking!

Talk soon,

Andie 🙂