What can we eat to Boost our Immune systems? Following will be a list of foods and seasonings that could help us stay healthy and help fight off the multitude of illnesses, viruses, and just plain ole “not feeling well” symptoms.
In today’s world we need all the help we can get
In a recent post I wrote about Food Handling Safety and one of the things I mentioned was Hand Washing. No matter how many immune boosting foods we eat, without proper hand washing and constant hand washing we are going to get sick and make others sick.
I’m sure I don’t have to tell you of all the horrible diseases a person could come into contact with these days. So hand washing is huge! Some folks have a compromised system as it is and coming into contact with germs can be life threatening. All of us could use an extra boost when it comes to health.
The Covid Virus should have us all thinking
I’m no scientist, but I’m thinking that taking extra precautions can’t hurt! For me and mine looking for ways to help our immune system seems pretty important. I need to point out a couple things before I jot down some Immune boosting foods and seasons.
Rest. Without getting enough rest you can run yourself down and weaken yourself. I know it’s easy to say but we have to do it. Find a day, give up an unnecessary activity find a way to get enough rest.
Exercise, I’m not saying you have to go on a treadmill or walk a mile but get out there and move, build endurance, get strong and stay strong. You’ve heard the saying “Only the strong survive”. It’s true!
And eat right.
Eat healthy. Remember: it’s not just the food we eat but how it is prepared as well. Think about how you cook it, what do you use to cook eggs for example. Oil’s not that great for you and cooking your eggs in bacon grease isn’t either. Butter is better believe it or not and if you can cook your eggs in water all the better. Try grilled foods instead of battered foods. Those are just examples but you can do some research and find information on the healthy way to cook.
Immune boosting seasons and food
Turmeric; A great season to cook with and is a key ingredient in many Asian dishes. It gives rice a nice golden color when cooked and is used in a hot drink “turmeric latte”. Goes well with tea and on eggs too.
Turmeric is a spice that can have anti-inflammatory effects on the body. It’s been used in Asia for thousands of years as a medicine. And many claim it relieves arthritis symptoms, prepare it with other inflammation fighting foods and give yourself an extra edge.
Garlic: Goes back thousands of years, when Ancient Egyptians used it as a medicine. In World War I and II it was used as an antiseptic to prevent gangrene.
Garlic contains several nutrients such as V B6, C and minerals manganese and phosphorus is also a source of thiamine, calcium, iron, and zinc. However cooking garlic diminishes the effects of this season. Garlic is great on not just cooked foods but also on salads, butter for bread, Humus, topping on burgers, sandwiches, topping on sauces after they’re cooked. The list goes on. But raw is best.
Broccoli: Is rich in V-C and V- K. It also has V-B’s and is a great source of mineral manganese and contains glucosinolate compounds. Like Garlic, Broccoli is best when eaten raw. Boiling it will reduce the levels of glucosinolates so it is best to steam, stir-fry, or microwave it. Broccoli salad is a great way to serve this vegetable too.
Blue Berries; High in antioxidants, alleviates inflammation, and more.
Sweet Potatoes: Full of vitamin A which keeps you immune system healthy.
Mushrooms: There are many kinds of mushrooms out there and many of them are good for you. Mushrooms can have a strong anti-cancer affect. They have a number of nutrients and minerals, they contain proteins, vitamins and are rich in antioxidants. 1. Reishi, immune boosting and anti-bactieral 2. Shiitake, V-D and an anti inflammatory 3. Oyster, great source of V-D and helps fight cancer. 4. Porcini, anti inflammatory. The list goes on.
Yogurt: Boost your immune system. Shell fish: Helps produce proteins that help clear the body of flu virus. Chicken soup: It’s true what’s been said about chicken soup, it’s not just a myth. When cooking in a soup base special chemicals are released into the broth which promotes health and healing. According to the University of Nebraska Medical Center regarding a study done about the effects of Chicken Soup, “suggests that chicken soup may contain a number of substances with beneficial medicinal activity.
A mild anti-inflammatory effect could be one mechanism by which the soup could result in the mitigation of symptomatic upper respiratory tract infections.” And Science Daily also says: “Chicken soup may contain a number of substances with beneficial medicinal activity including an anti-inflammatory mechanism that could ease the symptoms of upper respiratory tract infections, according to a new study”.
Imagine this: Chicken in a soup cooked with several other immune boosting foods and seasons plus the fluid intake from the soup. What a great combination to fight illness and if already sick will help with a quicker healing response. You just can’t go wrong with Chicken Soup.
Fresh food VS the box
Let’s take peas for example: just a half cup contains Vit-A 34% RDI (recommended daily intake) Vit-K 23% RDI, Vit-C 13% RDI, Thiamine 15% RDI, Folate 12%, Manganese 11% RDI.
Out of a box those percentages decreased at a pretty high rate. True the box can provide a less expensive meal and easy to make but if all you eat is out of the box you’ll make up the difference you might save in doctor bills you’ll get from not being healthy due to not eating healthy.
Take a little time. Cook fresh and add some ingredients listed above and you’ll start to build up your immune system, you’ll start to feel better, and you’ll have the peace of mind knowing what’s in your food and the satisfaction of making it your self.
Fight illness, be strong, stay strong!
With all the stuff in our air, water, and food these days that are harmful to our health and now we have super flu and the likes of the big scare right now “corona”, it makes sense to do all we can to keep our immune system working at it’s highest levels.
Eat Well, Be “Well”.