The global pandemic has us thinking about what we need in
our medicine cabinets. Likewise,
stocking your pantry with immune-boosting foods is a great way to help fight
infection.
Here are eight must-have foods for your pantry:
1.)
SPINACH AND DARK LEAFY GREENS: These
nutrient powerhouses contain Vitamin C, beta-carotene, and lots of
antioxidants, all of which are important for your immune system to function
properly. Eat them raw or lightly sautéed in extra virgin olive oil with minced
garlic, salt and pepper for an easy side dish.
2.)
RED BELL PEPPERS: These vegetables
contain more vitamin C than an average sized orange. Because they are so
colorful, they have the added benefit of supplying important phytochemicals as
well. Add them to salads or stir-fries for an extra crunch and sweet taste.
3.)
ALMONDS: High in Vitamin E, these tasty
little nuts also contain healthy fats. The immune system needs some vitamin E
to function properly, and because Vitamin E is a fat-soluble vitamin, almonds
provide a perfect package for our bodies to be able to absorb the vitamin E we
need. Grab a small handful for a satisfying snack.
4.)
CHICKEN-BONE BROTH: Chicken soup has the
reputation to be all the medicine we need. That’s because properly prepared
chicken broth contains B vitamins, minerals, gelatin, and specific amino acids
that are the building blocks of glutathione and other powerful antioxidants.
These antioxidants can decrease inflammation and allow your immune system to
sweep up infectious agents, so your body can heal. Click here for my
homemade chicken-bone broth recipe.
5.)
ORANGES, LEMONS, AND LIMES: Citrus fruits
are high in Vitamin C, so add a slice of lemon or lime to your water. (Remember
to drink plenty of water!!)
6.)
SWEET POTATOES: These root vegetables are
high in beta-carotene, which gives them their lovely orange color.
Beta-carotene is converted into Vitamin A, which (you guested it) is important
for your immune function.
7.)
SHELLFISH (OYSTERS, LOBSTER, CRAB):
Shellfish are naturally high in zinc. Zinc is an important mineral in the
immune system. Support your local fisherman and buy shellfish today.
8.)
ELDERBERRY, ACAI BERRY, AND BLUEBERRIES:
These dark-colored berries contain high levels of a bioflavonoid known as
anthocyanin. Elderberry syrup is a popular herbal remedy for the common cold.
Of course, blueberries are one of Maine’s most favorite fruits.
Buying fresh food is the best
option for maximizing the nutrient content of your meals. Try purchasing locally
grown fruits and vegetables, since they can stay on the vine longer than
produce that’s shipped from far away.
This helps them to taste better, and offers more vitamins, minerals, and
phytochemicals.
Need more suggestions for meal
planning? Have other nutrition questions? I can help. Contact me for a free
initial consultation. ginny@mainenutritherapy.com
or call: 207 329-0876. https://mainenutritherapy.com/
Stay healthy! Ginny 🌼
