Immune Boosting Foods

With flu season ahead of us, building a healthy and strong immune system is a top priority for almost all of us.

Eating the right combination of food can become the easiest and tastiest way to stay healthy.

Vitamins, Minerals, and Antioxidants

Studies have shown that fruits and vegetables provide nutrients—like beta-carotene, vitamin C, and vitamin E—that can boost immune function. Because many vegetables, fruits, and other plant-based foods are also rich in antioxidants, they help reduce oxidative stress.6

Beta-Carotene: Beta-carotene is a powerful antioxidant that can reduce inflammation and boost immune function by increasing disease-fighting cells in the body. Excellent sources include sweet potatoes, carrots, and green leafy vegetables.

Vitamins C and E: Vitamins C and E are antioxidants that help to destroy free radicals and support the body’s natural immune response. Sources of vitamin C include red peppers, oranges, strawberries, broccoli, mangoes, lemons, and other fruits and vegetables. Vitamin E sources include nuts, seeds, spinach, and broccoli.

Vitamin D: Research shows vitamin D supplementation may reduce the risk for viral infections, including respiratory tract infections, by reducing production of pro inflammatory compounds in the body. Increased vitamin D in the blood has been linked to prevention of other chronic diseases including tuberculosis, hepatitis, and cardiovascular disease. Food sources of vitamin D include fortified cereals and plant-based milks and supplements.

Zinc: Zinc is a mineral that can help boost white blood cells, which defend against invaders. Sources include nuts, pumpkin seeds, sesame seeds, beans, and lentils.

The recipe for this ginger and turmeric tea is an easy and healthy way to boost your immune system. Turmeric is an anti-inflammatory, which really helps when your sick because your body is inflamed. Ginger is not only good at soothing your gut, which in turn boosts your immunity, but it also does wonders to clean you lymphatic system.

Ingredients

• 5 cups of water

• The yellow peel of 1 lemon

• 2 inch piece of ginger cut in thin rounds, skin on

• 2 inch piece of turmeric root cut in thin rounds or grated, skin on

• 1 crack of black pepper

• Juice of 1 lemon

• Honey, preferably raw

Instructions

1. Bring the water, lemon peel, ginger, turmeric, and black pepper to a simmer, turn the heat down to low, cook for 7 minutes. Strain the tea into a cup and add 1 teaspoon of honey. If using raw honey, wait for the tea to cool down a few minutes so the heat doesn't destroy some of it's nutrients. Enjoy!