Foods to Nourish + Support Immunity

Let’s face it- now is not the time to get sick. Even little symptoms or unwelcome feelings (i.e. allergies, a sore throat, headache…) that may have otherwise been ignored, can cause unnecessary worries during this time.

One way to build immunity is through nourishment. Use these 3 easy tips below to help strengthen your immune system through the foods you eat.

1.  EAT THE RAINBOW

While Skittles may be a more fun way to “eat the rainbow”, that’s not the rainbow we’re referring to. One way to ensure that you are intaking enough vitamins and minerals is to be mindful of the colors on your plate. Choose fruits and veggies of different colors and try to get at least 3 colors with each meal.

Pro Tip: One meal could be a veggie bowl with zucchini noodles (1st color), tomato sauce (2nd color), orange and yellow cherry tomatoes (3rd + 4th color), and some turkey meatballs.

Or maybe: a teriyaki stir fry with brown rice, snap peas and bok choy (1st color), carrots (2nd color), pineapple (3rd color) and sautéed tofu.

While we don’t often think of colors when we eat, it’s an easy (and fun) way to make sure you’re getting all the immune boosting micronutrients.

2.  FAT

Here’s the skinny on fat: heart-healthy fats don’t make you fat. They actually help to keep you lean. Fat often gets a bad rap as people may think that eating fat will equate to fat on the body, but that’s simply not how it works.

It is important to understand the difference between heart healthy fats and not-so-healthy fats. Heart-healthy mono and polyunsaturated fatty acids are found in foods like fatty fish, nuts, seeds, avocado and olive oil. These fats, especially fatty fish like salmon, can also be great sources of protein and vitamin D, helping to bolster the immune system. They also help to reduce inflammation, support brain health and create healthy cell membranes, optimizing the body’s disease-fighting capabilities.

Pro Tip: incorporate some of these fats with combos like peanut butter and celery, avocado + flaxseeds on whole grain toast, or some olives/nuts.

3.   SPICE THINGS UP

Spices are often overlooked when it comes to their role in aiding immunity. Some of the ones that pack the most punch for immunity include turmeric, cinnamon, black pepper, ginger and cayenne.

Add some heat to your foods with cayenne and chili to rev your metabolism and to promote digestion. Sweeten things up with cinnamon to help regulate blood sugar. Flavor some of your savory dishes with turmeric to add an anti-inflammatory, anti-viral punch to your meal.

Pro Tip: try adding cinnamon into your morning latte, black pepper to your afternoon salad and turmeric to your baked salmon dinner to get little health boosts throughout your day.

 While there is so much unknown and out of our control, the foods that we eat are one thing that we can control to try to optimize our health and wellbeing. Nutrition on its own definitely won’t ensure that you never get sick, but it is a great place to start to set yourself up for success. We are what we repeatedly do (and eat) so let’s focus on eating wholesomely, vibrantly and healthfully.