As I write this, I am dealing with a massive head cold. It is January in Beaufort and a few days ago we saw highs barely in the 40s and this weekend we are supposedly going to see highs in the 70s. This crazy weather is a recipe for colds plus Covid is still a thing and I have heard the flu has been bad causing high fevers. So, let’s talk about the immune system and immune boosting foods!
According to an article on Fullscript’s website, your immune system is “a remarkable machine designated to protect you from harmful threats that may arise from outside or inside your own body. Although our immune system always strives to rid us of foreign invaders, what makes people sick is a combination of environmental exposure and their level of resilience. Although you can’t always control exposure, you can make dietary choices that give your disease=fighting cells some serious support.” Why can food make such a great impact? According to an article found on Prevention’s website, “the digestive tract that your food passes through houses 70% of the immune system. The microorganisms that make up your gut microbiome require a healthy balance of food- sourced bacteria to function and, subsequently, to support optimal immune health.”
Here are 29 immune boosting foods to include in your meals and snacks.
- Elderberries
- Dark Chocolate
- Turmeric
- Fatty fish like Salmon, anchovies, herring and sardines
- Ginger
- Garlic
- Cruciferous Vegetables like cabbage, collards, broccoli, brussels sprouts, kale and mustard greens
- Matcha Green Tea
- Kefir
- Chili Peppers
- Apples
- Citrus Fruits
- Cranberries
- Fennel
- Sage
- Shiitake Mushrooms
- Nuts especially Almonds and Brazil Nuts
- Oats
- Olive Oil
- Beans & Legumes
- Shellfish
- Sweet potatoes
- Bell Peppers
- Eggs
- Bone Broth
- Sunflower Seeds
- Blackberries & Blueberries
- Celery
- Kiwi
Take some time and think about this list. Mark those foods off that you eat often. Which foods are you not eating? How can you get those foods in? Use this list when you sit down to make your next grocery list. For me, I am curious about Matcha and might try it out next week as I do need more tea. I would love to hear from you. Reply to this email and let me know which foods you are going to incorporate into your meals next week and which foods you are already eating on a regular basis.
Here is to a stronger immune system in 2024!
