It’s low in calories and packed with nutrition, according to the United States Department of Agriculture. Arugula is particularly high in erucin, a compound that may have cancer-fighting properties, according to research. In this salad the delicate green’s peppery flavor complements the sweetness of the strawberries and saltiness of the cheese. Plants, spices, and herbs tend to have the highest antioxidants.
Healthy Immunity Recipes
Poultry, such as chicken and turkey, is high in vitamin B6. About 3 ounces of light turkey or chicken meat contains nearly one-quarter of your daily recommended amount of B6. Both green and black teas are packed with flavonoids, a type of antioxidant.
Spinach, Apple, Pecan, and Pomegranate Salad
Sometimes, certain foods can adversely impact your immune system. To boost immunity, limit your intake of salt, sugar, and saturated fats. “Ginger has many health benefits, probably most commonly known as a food that can help with nausea, but ginger also has anti-inflammatory and antioxidant effects,” notes Zumpano. Eating this pungent vegetable comes with plenty of health benefits, like improving your heart health, but it’s also one of the foods that strengthen your immune system.
Spinach and Feta Stuffed Peppers
They are essential to gut health and feed on fiber, which is why a balanced diet full of fruits and vegetables is so crucial. Gut health goes beyond digestion and can help support a healthy immune system, heart health, and even mental health. Probiotics are found in many foods, but one of the easiest ways to get a heavy dose of these good bacteria is to eat sauerkraut. There’s a reason ginger shots have become super trendy in recent years to strengthen immunity. “Ginger root contains a variety of antioxidants that help reduce inflammation and has natural antimicrobial and antibiotic properties to help ward off infection,” Micko explains.
Oregano is one such herb, it contains essential oils which are known for their antimicrobial, antiviral and antifungal properties and may be helpful in treating microbial infections. When it comes to treating a common cold, ginger is one of the best foods for symptom relief. In one study, researchers found that ginger’s potent anti-inflammatory properties were key to its ability to help combat a cold or flu.
Even if you’re staying up to date with all your vaccines, you still could run the risk of coming down with a cold. So now that we’re in the thick of cold, flu, RSV, and COVID-19 season again, it’s time to stock your pantry with the comfort foods and immune-boosting nutrients your body needs to stay strong. And if you do happen to catch something and you’re feeling under the weather, you need the best foods to eat when you’re sick. Salmon, preferably wild, is a useful source of zinc, a nutrient that has been proven to help reduce common cold symptoms. Oily fish, like salmon, are also high in omega-3 fatty acids which assist in reducing inflammation, prevent viral infections and enhance the functioning of immune cells. Green and black tea are rich in flavonoids and antioxidants that help boost the immune system.
Foods High in Prebiotics
Dal is a staple of Indian cuisine made of split pulses or legumes. In this recipe, red lentils are used because they tend to cook more quickly than other varieties, so you can get dinner on the table in a hurry. Similar to a thick stew in texture, a dal is a delicious way to try legumes for the first time or enjoy them on the regular. Lentils are an excellent source of protein and a good source of fiber, per the USDA.
Probiotic-Rich Fermented Foods
Celery is high in fiber, “which provides nourishment for beneficial bacteria in the gut to support the immune system,” said Weiler. The satisfyingly crunchy snack also has a high water content, which can boost hydration for immune and digestive systems in need. “Hydration is critical to maintaining mucus membranes, which aid in the trapping of bacteria and viruses and assists with their release via coughing and sneezing,” Weiler explained.
Bell Peppers
They make a great snack or a cocktail garnish, but you can also mash them into your maple syrup for a pancake drizzle. My favorite way of enjoying berries is by crushing them into chia seeds, adding a sweetener, and leaving them rest overnight until the mix turns into a crunchy jam ideal to sneak onto peanut butter toast. Blueberries are abundant in polyphenols, an antioxidant that protects against inflammation. That’s why the superfood has been studied for its many health benefits, including those for heart and immune health.
- These types of functions essentially help protect our bodies from pathogens and can help you recover faster.
- Foods, thankfully, include a delicious smoothie bowl for breakfast, vegetable pasta for lunch and sweet potato curry for dinner, with a side snack of chocolate raspberry chia parfait.
- People with dogs and cats probably don’t need convincing of the benefits of owning a pet.
- Magnesium helps lymphocytes bind to pathogens so they can be removed from the body.
- This sulphur-containing compound gives garlic its pungent smell and distinctive taste and is responsible for its potent anti-viral properties.
- Although fresh berries can be expensive, you can always opt to grab them from the freezer section.
Essential Mindsets For Continuous Career Growth
Aim for at least 7-9 hours healthstartsinthekitchen of quality sleep nightly during illness episodes. Rest isn’t just about feeling better—it’s a biological necessity when sick. Sleep allows your body to produce cytokines—proteins that regulate immune responses—and repair damaged tissues.
Nuts and Seeds
Honey “acts as a cough suppressant and helps heal a sore throat,” says holistic health practitioner Elena Villanueva, D.C., founder of Modern Holistic Health. So, how do doctors and nutritionists nourish themselves when they’re feeling under the weather? They turn to the following https://aanmc.org/naturopathic-medicine/holistic-nutrition-overview/ foods, which will also help you feel better ASAP. Plus, read on to see what experts want you to avoid on your plate when you’re not feeling well.
Ginger
If you’re interested in boosting your immune system, leafy greens should be your go-to food. Luckily, there are so many ways to cook with leafy greens and sneak them into your diet, even if you aren’t a huge fan. These dark greens like kale, collard greens, mustard greens, spinach, dandelion greens, Swiss chard, and bok choy share a concentration of nutrients like vitamins A, E, K, and C. Vitamin K can help us better absorb vitamin D, which is another immunity-boosting nutrient. The primary focus was, of course, to create a delicious and dynamic dish, but I also added some emphasis on intentionally selecting ingredients for healing.
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