Feeding your body certain foods may help keep your immune system strong. If you’re looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system boosters.
Red bell peppers
If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Red peppers contain twice as much vitamin C as citrus fruits. Get your peppers in the Salsa Quesadilla and Cajun Chicken salad and wrap.
BRUP BRUP BRUP Broccoli
Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, X, Y, K, L, M, (kidding, let’s only say A, C, E for now) as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put in your tummy. Thai Crunch please and thank you.
Spinach made the list not just because it’s rich in vitamin C. It’s also packed with numerous antioxidants! Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients hence the smoothies and juices, people. All the, all the, ALL THE GREENS & The Parmesan Greens!
Yogurt has cultures that may stimulate your immune system to help fight diseases. Try to get eat plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead ie. the Breakfast Bowl and Tropical Yogurt Pot. Yogurt can also be a great source of vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin E.
Chicken is high in vitamin B-6. About 3 ounces of lean chicken meat contains 40 to 50 percent of your daily recommended amount of B-6.Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cell.
Sunflower seeds & Turmeric
You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory.
Sunflower seeds are full of nutrients, including magnesium, and vitamin B-6. They’re also incredibly high in vitamin E, a powerful antioxidant.Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados (Avo toast foreva) and dark leafy greens (Juice, juice, juice). Find turmeric and our curried sunflower seeds in the Butta Chicken Bowl and the sunflower seeds in our Plant Power salad and wrap.
More ways to prevent the flu
Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu, even if you eat it constantly. Pay attention to servings and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.Eating right is a great start, and there are other things you can do to protect you and your family from the flu, cold, and other illnesses.
We found all these tips and facts on healthline.com one of our go-to sources when we’re not asking our nutritionist.