BY LEAN BODY OPTIMAL

A strong immune system helps to keep a person healthy. The immune system is a network of proteins, organs, cells, and tissues that together carry out bodily processes that help to fight off viruses, bacteria, and other foreign bodies that can cause infections in our body. While there are a few different ways to fight against the common cold and the flu, your diet is one of your greatest assets. Feeding your body certain foods may help keep your immune system strong and healthy.

Broccoli

Broccoli is a nutrient-packed powerhouse to support your immune system and another source of vitamin C. In fact, one cup of broccoli provides as much vitamin C as an orange!  Broccoli is also supercharged with vitamins A and E, as well as fiber and many other potent antioxidants.

Broccoli is one of the healthiest vegetables you can put on your plate. The green leafy veggie is also high in beta-carotene, potassium, magnesium, zinc, and iron. Broccoli supplies an array of B vitamins (B1, B2, B3, and B6). Together, these vitamins and minerals help the immune system to run in top form. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health.

The key to keeping its power intact is to cook it as little as possible, or better yet, not at all.  Some people love it, some people hate it, but broccoli is such a nutritious vegetable, it makes sense to find a way to eat more of it.

Ways to Enjoy Broccoli:

Spinach

Spinach may boost the immune system as it is rich with Vitamins C and E which can help support the immune system. Spinach contains many essential nutrients and is also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.

The nutrients in spinach provide the body with necessary nutrients for cell division and DNA repair. Spinach is healthiest when eaten raw or lightly cooked to preserve nutrients.

There are a lot of ways to enjoy this nutritious, beyond on a Spinach Salad:

Garlic

Normal metabolic processes in the body, infections, and toxins all contribute to the production of free radicals resulting in oxidative stress. Antioxidants in foods like ginger can help quench free radicals.

Here are a few ideas to add more ginger to your menu:

Turmeric is a powerful spice that can help with inflammation, arthritis, and a host of other ailments. Each sprinkle of this golden powder adds vitamins C, E and K, plus key minerals such as iron, magnesium and zinc and even a little protein and fiber to boot.

The compound in turmeric that produces the vibrant color is called Curcumin which may improve a person’s immune response. Curcumin has strong anti-inflammatory effects and is a powerful antioxidant. Turmeric has been embraced as an anti-inflammatory agent with brain-boosting, anti-aging and heart-supporting effects.

Ways to add Turmeric:

Blueberries

Blueberries are immune-boosting superfoods. Blueberries contain a type of flavonoids, which has antioxidant properties that can help reduce damage to cells and can help boost a person’s immune system.  Some studies have found that people who ate foods rich in flavonoids were less likely to get the common cold, than those who did not. In addition, blueberries have plenty of vitamins, including vitamin C, vitamin A, potassium, dietary fiber, and manganese.  Blueberries are great on their own or in an immune-boosting smoothie with other healthy ingredients. 

Drinking green tea may also strengthen the immune system. As with blueberries, green tea contains flavonoids, which may reduce the risk of a common cold.  One of the reasons researchers think it’s so good for you is because it contains a substance known as catechin, which helps maintain your immune system, as well as a powerful antioxidant. 

Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells. Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Hot green tea with honey is a common choice, but tea can also be blended into healthy fruit and vegetable smoothie.

Almonds are a highly nutritious nut containing many different nutrients such as magnesium, calcium, phosphorous, and iron. It also contains zinc, selenium, copper, fiber and protein.

A small handful almond is a healthy snack that may benefit the immune system as almonds are also an excellent source of vitamin E. When it comes to preventing and fighting off colds, vitamin E isn’t as important compared to vitamin C. However, this powerful antioxidant is still needed and key to a healthy immune system. 

Now, more than ever, people are looking for ways to boost or support their immune system. Fatty fish are incredibly healthy providing essential nutrients to the body that keep the immune health functioning properly.  What makes them unique is their exceptional amounts of vitamin D. Additionally, fatty fish such as Salmon, Tuna, Trout and other oily fish are high in healthy omega-3 fatty acids. Omega-3's help reduce inflammation in the body and support healing. 

The combination of omega-3 fatty acids and vitamin D in fatty fish also has the potential to enhance sleep quality, as both have been shown to increase the production of serotonin which helps with sleeping and is the key hormone that stabilizes our mood and feelings of well-being

Sweet Potato Recipes to Savor:

These bright, orange root veggies can be whipped up in a variety of ways. Try these sweet potato dishes on for size.