Looking for ways to boost your immunity as we enter flu season? What we put into our bodies plays a key role in keeping us healthy. Food can provide our bodies with both short-term and long-term health benefits. Boosting your immune system can be as simple as having a cup of tea instead of coke or using olive oil for cooking instead of butter. In addition to boosting our immune system, some foods can also give us a boost of energy. Eating these immune and energy-boosting foods have been proved to decrease the likelihood of craving that sugary or fatty snack later in the day. Below are a few foods that could boost your immune system and your energy!
- Beans—black, pinto, garbanzo, blackeyes peas, lentils are all great sources of protein, which is important for building cells. They also have anti-inflammatory properties.
- Greens—Spinach, kale, chards, beet tops, fennel tops, the darker the leaf the better! Darker leafy greens have more antioxidants and contain high levels of Vitamin C, K, and folate which all boost the immune system.
- Sweet potatoes contain beta carotene which is a powerful antioxidant that may reduce inflammation and boost immunity by increasing disease-fighting cells.
- Nuts—almonds, peanuts, walnuts, sunflower seeds, brazil nuts, cashews are all great sources of vitamin E. Vitamin E is an antioxidant that can destroy free radicals and support the body’s immune response. Nuts also contain zinc. Zinc increases the number of white blood cells in the body which then increases the body’s ability to fight off an infection.
- Olive oil has anti-inflammatory properties and is a great source of antioxidants.
- Goals milk is rich in zinc and selenium, essential for optimal immune system activity. Zinc can boost white blood cell count.
- Green or herbal teas have polyphenols that may have protective benefits that slow the progression of osteoarthritis.
- Additional foods that increase the body’s immunity: oats, barley, turmeric, garlic, shiitake mushrooms
Cuisine for Healing Meals that contain immune and energy-boosting ingredients:
- Delectable Apple Carrot Muffin & Delicious Orange Cranberry Muffin—made with sweet potatoes
- Veggie Hummus Wrap—made with spinach
- Nutty Cranberry Chicken Salad—made with walnuts
- Wendy’s Organic Snack Mix—made with almonds, walnuts, and sunflower seeds
| Cuisine for Healing Pesto Sauce (4 servings) | |||
| 1 | cup | Spinach | |
| 1⁄4 | cup | Fresh Basil | |
| 3⁄4 | Garlic Clove minced | ||
| 1 1⁄2 | teaspoon | Lemon Juice | |
| 2 1⁄4 | teaspoon | Olive Oil | |
| 1 | tablespoon | Parmesan cheese | |
