Boost Your Immune System with Nutrition
Boost your immune system with nutrition
A balanced diet full on nutrient-rich foods can help your immune system healthy and give your body extra protection, especially during flu season! Here are some nutrients that can help you get that boost:
- Beta-Carotene
- Found in dark leafy greens and red, yellow, and orange fruits and vegetables
- Vitamin C
- Found in citrus fruits, berries, melons, tomatoes, bell peppers, cauliflower and broccoli
- Vitamin D
- Found in fatty fish and eggs
- Fortified in milk and some fruit juices
- Zinc
- Better absorbed from animal sources like beef and seafood
- Also found in wheat germ, beans, nuts and tofu
- Probiotics- “good” bacteria that promote a healthy gut
- Found in cultured dairy products such as yogurt
- Found in fermented foods such as kimchi and kombucha
- Protein
- Found in animal sources like milk, yogurt, eggs, beef, chicken, and seafood
- Also in plant-based sources like nuts, seeds, beans, and lentils
Balance all-around is important!
- Many things can contribute to boosting your immune system. Along with balanced nutrition, adequate sleep and stress management are very important.
- Include 5 to 7 servings of fruits and vegetables a day for optimal nutrition.
- Hand-washing multiple times throughout the day can prevent the spread of germs. Remember to wash utensils and produce before eating.
- Lack of sleep can contribute to a weakened immune system. For adults, 7 to 9 hours of sleep is recommended. Children may need 8 to 14 hours.
- Finding an outlet to cope with stress is important for a healthy you! Physical activity is a great way to manage stress, along with reducing your risk for chronic diseases.
Easy foods to boost your immune system:
- White bean dip
- Mango pudding
- Tomato soup
- Chickpea hummus
- Frozen orange pops
- Granola with greek yogurt and mango slices
https://www.foodnetwork.com/recipes/giada-de-laurentiis/white-bean-dip-with-pita-chips-recipe-1914865
White Bean Dip with Whole Wheat Pita Chips
1 (15-ounce) can cannellini beans, drained and rinsed
2 cloves garlic
2 tablespoons fresh lemon juice
1/3 cup olive oil, plus 4 tablespoons
1/4 cup (loosely packed) fresh Italian parsley leaves
Salt
Freshly ground black pepper
6 whole-wheat pitas
1 teaspoon dried oregano
- Preheat the oven to 400 degrees F.
- Place the beans, garlic, lemon juice, 1/3 cup olive oil, and parsley in a food processor. Pulse until the mixture is coarsely chopped. Season with salt and pepper, to taste. Transfer the bean puree to a small bowl.
- Cut each pita in half and then into 8 wedges. Arrange the pita wedges on a large baking sheet. Brush the remaining oil over the pitas. Toss and spread out the wedges evenly. Sprinkle with the oregano, salt, and pepper. Bake for 8 to 12 minutes, or until toasted and golden in color.
- Serve the pita toasts warm or at room temperature alongside the bean puree.
Boost your immune system with nutrition Activity:
Something for the table: buy a bag of cutie oranges to hand out
~ Diane Navoy RD, LDN | Clinical Dietitian/Food and Nutrition Services