You know that a diet full of plenty of fruits and vegetables is good for you, but did you know that certain foods are particularly good for your immune system?
If you’re ready to prepare your immunity for cold and flu season, then
eat up!
Following are some of Dr. Graves’ favorite foods for immune support and some fun recipes to go with them!
- Garlic: this root vegetable contains plenty of vitamin C and vitamin B6 to ward off illness. Use it to flavor dishes or enjoy it on its own by roasting it!
- Kale, Spinach, Swiss Chard and other Green Leafy Vegetables: full of vitamins A, C, K, and calcium, iron, and zinc, green leafy vegetables are a power source for immunity. Try this Fall Harvest Salad with kale that features additional nutrient rich vegetables such as Brussel sprouts and sweet potato.
- Oranges and Grapefruits: citrus boasts tons of vitamin C. Add it to your daily diet as a snack or introduce a winter meal with this Winter Citrus Salad.
- Pomegranates: slice open this fruit with anti-microbial properties and snack on the seeds or add them to salads. You can eat the pith as well, but it may taste a bit bitter! Learn how to slice and deseed them here.
- Matcha/Green Tea: Green tea, particularly matcha, has bountiful amounts of anti-oxidants and its catechin can have anti-viral effects. Have a hot matcha tea in the afternoon or add it to your morning smoothie like in this recipe.
- Onions: these pungent vegetables are the base of so many recipes and pack a powerful punch of anti-viral nutrients. But make them a star with a cozy bowl of French onion soup.
- Bone Broth: made from leftover animal bones simmered in water with onions, garlic, and other vegetables and herbs, bone broth can help heal the gut lining, strengthening the immune system along the way. Make your own and sip or use as a base for soups and stews.
- Yogurt: restoring proper gut flora is important for immunity and yogurt with live probiotics can do just that. Add yogurt to your smoothie, make it into a parfait, or even mix with your favorite fruit and freeze for a homemade dessert.
- Ginger: spices can enhance immune function and help decrease inflammation. Try making simple ginger tea or get creative with one of these 53 ginger recipes!
- Mushrooms: these fungi have rooted medicinal properties in Eastern medicine and can help with so many things that affect immunity such as sleep, stress, and inflammation. Try one of these shiitake mushroom recipes or just sip on reishi mushroom tea.
Are you hungry yet?
A diet full of anti-viral and immune boosting properties paired with lifestyle habits and supplements can all work together to build resilience and strength during cold and flu season.
For specific guidance on your individual health concerns and questions, please call us at (303) 688-6698 or click here to schedule a complimentary 15 minute phone consultation with Dr. Graves to discuss in-depth.
CNMA serves Castle Rock, Castle Pines, Lone Tree, Highlands Ranch, Parker, Centennial, Larkspur, Monument, Colorado Springs, greater Denver metro area, as well as those outside of these cities and the state of Colorado to best meet the needs of those seeking naturopathic health options.
REFERENCES:
https://pubmed.ncbi.nlm.nih.gov/23762148/
https://pubmed.ncbi.nlm.nih.gov/28805687/
https://www.healthline.com/health/food-nutrition/best-medicinal-mushrooms-to-try#TOC_TITLE_HDR_1
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