In addition to taking MBi Silver daily, feeding your body certain foods may help keep your immune system strong. Keeping your immunity in tip-top shape year-round will help you when cold and flu season comes back around. Nutrient-rich foods and proper self-care are key components to staying healthy. Here are 5 foods you can snack on or add to any meal to elevate the meal's immune properties.
1. Blueberries
Blueberries are incredibly healthy, nutritious, and are among the most nutrient-dense berries. They are high in fiber and a rich source of vitamin C, while also containing vitamin K, vitamin B6, folate, potassium, copper, and manganese. They are low in carbohydrates, calories, and sodium and have high water content. Most importantly, Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost the immune system. Add them to your morning breakfast or snack on them when you've got a sweet tooth!
2. Broccoli
Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible. Different cooking methods may affect the vegetable’s nutrient composition, but broccoli is a healthy addition to your diet whether cooked or raw. We love broccoli with chicken and rice or in pasta dishes.
3. Red Bell Peppers
Red bell peppers are loaded with essential minerals, vitamins, and other nutrients. The bell-shaped vegetables are low in calories and high in water content. Red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Red bell pepper is also a very good source of antioxidants vitamin E and manganese. These are sweeter than their green counterparts and pair deliciously with hummus.
4. Spinach
Spinach is packed with vitamin C, numerous antioxidants and beta carotene. Spinach is also an excellent source of many vitamins and minerals including vitamin K, folic acid, iron, calcium, potassium, magnesium, and vitamins B6, B9, and E. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid. Adding spinach to a morning smoothie is an easy and fantastic way to get those nutrients in. Pro tip: replace the dairy milk with an alternative milk, such as pea milk, to both reduce environmental impact and get added benefits!
5. Ginger
Ginger is among the healthiest and most delicious spices on the planet. It is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties. Ginger has been found in scientific research to help balance the immune system to restore it to proper functioning. Ginger has also been found to enhance the protective functions of the immune system. Ginger extract enhances antioxidant ability and immunity of layers. Pair ginger with sushi take out, as an extra spice for chicken or even ribs, or even make homemade ginger chews!
Do you have a favorite way to incorporate these delicious items? What new, immune-boosting foods have you tried recently? Comment below!
PMID: 31890918 PMCID: PMC6920395
