foods for immune system

Foods That Boost Immunity

Foods that boost immunity is an especially important topic during COVID-19 times.  Our immune system defends the body against pathogens that cause COVID and other diseases.  Statistically, those who have a weak immune system and those who are overweight seem to be most negatively impacted by COVID.  With that knowledge, let’s work towards boosting immunity and losing weight.  Add these foods to your diet.  Remember, that no one food is magical.  It is a lifestyle change.  Make sure you consume a wide variety of foods and lose weight in a healthy, sustainable manner.

Vitamins That Boost Immunity

Vitamins A, C, and D along with others support our immune system.  Yellow or orange produce and green vegetables contain vitamin A such as sweet potato, squash, carrots, and spinach.  Vitamin C is found in oranges, berries, kiwi, cantaloupe, tomatoes, kale, brussel sprouts, broccoli, etc.  And Vitamin D is best derived from sunlight as well as fatty fish, fish liver oils, egg yolks, and fortified foods.

Other Nutrients That Boost the Immune System

Other properties that you would want to add to your diet include zinc, probiotics, and omega-3 fatty acids.  Foods that boost immunity from zinc include oysters, cashews, pumpkin seeds, beans, nuts/seeds, lobster, pork, and beef (in moderation).  Probiotics consists of live cultures or bacteria found in fermented foods such as yogurt, kim chi, and other fermented products.   Omega-3s are also high in anti-inflammatory properties found in fatty fish (salmon, tuna, sardines, mackerels, trout, herring, etc.) and flaxseeds.

Plants That Boost the Immune System

Echinacea have antibacterial properties as well as being high in antioxidants.  They generally help with colds and respiratory illness.  Elderberry also has these same properties in addition to anti-inflammatory and immune stimulant.  Ginseng helps inhibit virus replication and is anti-inflammatory.

If these are accessible and you like them, then enjoy.  I would definitely focus on getting foods that boost immunity.  I focus on having a wide variety of food and really enjoying the deliciousness of my food.  Also, make the mindset around food preparation joyful.  If it’s a chore, it will always be an uphill struggle.

Support is the key to success.

Changing the mind and the body is a lot to change all at once and can feel overwhelming.  Humans are hardwired to need support; seek it both personally and professionally.  Get a free 30-minute phone consultation.  See if this is the right match for you by addressing natural weight loss, cravings, emotional eating, balanced diet, disease prevention, nutrition, and getting to the root cause of what’s keeping you stuck.  Demystify all the internet noise and get clarity.  See what others are saying on Google and Yelp.

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~ Samantha Hua, Online Nutrition Coach & Holistic Health Coach, San Diego, CA