Immune-Supporting Foods
Immune Supporting Foods:
No one likes to be sick, especially around the holidays. Apart from getting adequate sleep, managing stress, and getting in your exercise, here are a few foods that can help support your immune system in the winter months (and honestly, all year round).
1. Garlic: It may make your breath stink, but garlic contains powerful antioxidants with antimicrobial, antiviral and antibiotic properties. This superfood boosts the immune system by stimulating certain cells such as macrophages, lymphocytes and natural killer cells to signal to our body for help. Sauté your vegetables in garlic and oil and add it to soups and stews. If you can eat it raw, more power to you!
2. Bone Broth: We’ve not talking the bouillon cubes here. You need the real stuff. Bone broth has been used for centuries to help fight colds and flu. It is packed with vitamins, minerals and anti-inflammatory amino acids. Ideally, you want your broth to cook for 24-48 hours. If you’re in NYC Brodo and Springbone have delicious on-the-go cups and Brodo sells in bulk! I also recommend Kettle and Fire which is available here and here.
3. Red Bell Peppers: Unless you’re living under a rock, you’ve probably heard that vitamin C is important for a healthy immune system. Citrus fruit gets most of the attention for this important vitamin, but did you know that red bell peppers contain twice the amount? Add bell peppers to salads, stir-fry’s or enjoy raw with some hummus dip!
4. Almonds: Besides being a delicious snack option, almonds are a great source of Vitamin E. Vitamin E is a powerful antioxidant that inhibits the production of new free radicals, while also neutralizing existing ones. It is a fat-soluble vitamin, so it’s absorption is enhanced by the fat found in almonds (which is why we choose this food!). Have almonds as a snack on their own, or add to salads, yogurt and smoothies.
5. Shellfish: Shrimp, clams, lobster, mussels, oysters – shellfish are an excellent source of zinc. Zinc is crucial for the development and support of immune cells. You don’t want to overdo this micronutrient – too much can actually inhibit the immune system. Women should aim for 8 mg per day, men should aim for 11 mg per day. To put this in perspective, 4 ounces of steamed shrimp contains about 1.85 mg zinc.
Bonus:
I’ve talked about this before here, but I LOVE Beekeeper’s Naturals Propolis Throat Spray. It’s been used for centuries for immune support and it tastes amazing! Propolis, or “bee glue” is used to seal gaps and cracks in the beehive to keep intruders out. This coating makes the inside of the beehive one of the most sterile environments known to nature! Propolis is antibacterial, antiviral, antifungal and has anti-inflammatory properites. Find it here!
