The weather here is starting to cool down finally and so I know the first snowfall is just right around the corner and what does wintertime bring? Nasty colds and the dreaded flu. I’ve already had my first bug of the season, so I’ve been looking for foods to add to my “must eat daily” list to ensure that my immune system is healthy and functioning at its best.
There are a few vitamins and minerals our immune systems need to function effectively: Vitamins A, B6, C, and E, and the minerals zinc and selenium. These vitamins and minerals boost immunity to not only help us reduce the risk of catching some wintertime bugs, but if we do catch something, help us recover quicker. Here are some food sources of those immunity-boosting vitamins and minerals we need:
Vitamin C: broccoli, cauliflower, brussels sprouts, oranges, cantaloupe, papayas, and strawberries.
Vitamin A: carrots, kale, red bell peppers, sweet potatoes, spinach, and pumpkin.
Vitamin B6: eggs, beans, bananas, turkey breast, salmon, cod, and walnuts.
Vitamin E: eggs, whole grains, wheat germ, tuna, almonds, sunflower seeds, olives, and blueberries.
Zinc: chickpeas, muesli, dried figs, eggs, low-fat yogurt, shrimp, venison, almonds, brazil nuts, green peas, and peanut butter (natural peanut butter for clean eaters).
Selenium: whole grains, scallops, shrimp, tuna, chicken, halibut, brown rice, brazil nuts, and garlic.
And of course for added “insurance,” taking a good quality supplement can also help.
Thanks for the reminder to incorporate these yummy foods into our diets. I love it all except I have never tried kale. Just recently learned that I love brussel sprouts but boy do they stink when cooking LOL
Have a great weekend!