While we all try to protect ourselves this season from the Coronavirus through good hygiene, let’s not forget about the importance of our nutrition in boosting our immune systems to block and fight diseases. By eating good, nutrient rich food we are helping to support our body’s immune system to fight against infections. Here are the tops foods that you should incorporate into your food program throughout the week!
- Eggs
Eggs are high in Protein which help to fight off illnesses and Vitamin A which keeps the tissue in your mouth, stomach, intestines, and respiratory system healthy.
- Lean Meats and Poultry
Lean Meats and Poultry such as chicken and turkey contain Zinc and Vitamin B-6 which helps to create new red blood cells and nutrients.
- Fruits
Citrus such as oranges, lemons, grapefruit, and lime all are packed with Vitamin C to help against infections by making fighter white blood cells.
Blueberries help to strengthen the immune system with their many nutrients. Through research, it is seen that this nutrient (anthocyanin) helps in the defense system of the respiratory tract.
Kiwi contains a lot of nutrients such as Vitamin C, potassium, and Vitamin K.
- Spinach
Spinach is rich with Vitamin C, beta carotene, Vitamin E, and many antioxidants. When lightly cooked, even more nutrients are intensified.
- Sweet Potatoes
Sweet Potatoes are high in Vitamin A and beta carotene which not only help your immune system but also your skin.
- Green Tea
Green Tea contains flavonoids to reduce the risk of getting sick and boosts the immune system.
- Sunflower Seeds
Sunflower Seeds are rich with Vitamin E which has high antioxidant nutrients (phosphorous and magnesium) to fight off free radicals that are harmful to you cells. Sunflower seeds can easily be incorporated by adding them to breakfast bowls or salads.
- Green and Red Bell Peppers
Peppers are packed with Vitamin C and beta carotene which help your immune system and your skin to stay healthy. They are nutrient rich for almost no calories and are great to incorporate through stir-frying, roasting, or adding to a salad.
- Dark Chocolate
The antioxidants in Dark chocolate fight against free radicals which are connected to diseases. Eat this food in moderation though as it contains saturated fat and higher calories.
Sources:
Cornell University article by Donna Moodie, RD CDN
Healthline article written by James Schend and reviewed by Katherine Marengo, LDN, RD
Medical New Today article written by Lana Burgess and reviewed by Katherine Marengo, LDN, RD
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