John Lennon once said, “Life is what happens when you are busy making other plans.” Ha. You can relate, right? You think your day is going one way and then POOF! your day totally takes a different direction. And nothing can derail our days more than being down for the count—sick. Yes, you can’t control every little thing in life, but you can eat foods to protect your healthy and boost your immunity. Here are 11 to add to this week’s grocery list.
Apples do keep the doctor away. You can eat apples plain or cut them up in slices and dip them into a little bit of peanut butter or almond butter for some protein. Or, how about having apples with a little caramel dip or a slice of cheese? Apples also are nutritional powerhouses, packing soluble fiber shown to lower cholesterol levels and are a good source of immune-boosting vitamin C.
Protect your gut with the live active cultures found in yogurt. Sounds icky but these cultures actually are healthy bacteria that keep your belly and intestinal tract free of disease-causing germs.
Related: Go GaGa For Greek Yogurt
3) Oats and Barley
Fiber? Check. Antimicrobial and antioxidant capabilities? Check. Not only does it power up your immunity but it speeds wound healing too.
It’s ingredient of allicin fights infection and bacteria. If you take in lots of garlic each week (say six cloves or so) you can lower your rate of certain types of cancer.
You know salmon, mackerel and herring are rich in omega-3 fats, those good for you kind that can protect you from respiratory infections. Shellfish like shrimp, oysters, lobsters, crabs, and clams have selenium which helps the body clear out viruses too.
6) Chicken Soup
We already know it’s good for the soul and makes you feel better when you’re sick, but if you load it up with immunity-boosting spices like garlic and onions, it just may prevent you from getting sick too.
Related: Healthy Soups For You
Drink up Green or Black Tea and you are sipping the amino acid L-theanine, an immunity booster.
Yep, you shouldn’t eat it all the time, but having the occasional beef for dinner can ensure you have enough Zinc, a nutrient where many people are deficient. Zinc helps your body’s development of white blood cells, the cells that destroy the bad stuff (bacteria and viruses) so you definitely don’t want to be deficient. If you don’t eat red meat, try chicken, fortified cereals, yogurt or milk.
9) Sweet Potatoes
Load up on vitamin A and beta carotene and keep your skin strong and healthy. Here’s a delicious recipe with sweet potatoes you can make!
10) Eat more orange foods
So, you are eating sweet potatoes. Yeah you! Now load up on other orange foods: Carrots. Squash. Canned Pumpkin. Cantaloupe. Now you’ve got Vitamin A covered.
Remember those white blood cells that fight the bad guys in your body? When you eat mushrooms you are powering up those white blood cells to fight for you. Shiitake, maitake and reishi are the best.
Are you ready to go grocery shopping to protect your health? I’d love to hear from you in the comments section below. Are you getting these immune-boosting foods onto your plate?