In these crazy times with COVID, Monkeypox, and flu season fast approaching, you might be wondering what more you can do to boost your immune system to help your body remain healthy. Of course, you can get vaccinated, take vitamins, exercise, sleep well, hydrate, and avoid contact with people who are sick. It’s a little overwhelming.
But another thing you can do to boost your immunity is to eat a balanced diet of fresh foods. There are three specific foods you should consider including in your meal planning for better health.
Lacto-fermented Probiotic-Rich Dairy and Vegetables
So much has been touted about the benefits of eating yogurt for digestive health. The reason is that yogurt and other fermented foods contain beneficial organisms that help balance the microbiome in your gut. Did you know that a healthy gastrointestinal system is the epicenter of your overall health? A healthy gut promotes a good mood, increases regularity, and protects against opportunistic organisms, such as bacteria and viruses.
But don’t stop at plain yogurt (skip the sugary yogurt). Foods such as kefir, miso, sauerkraut, tempeh, kombucha, and kimchi all contain beneficial probiotics. To be clear, these foods should be labeled “Lacto-fermented” and pickled without the addition of vinegar and sugar. You can only find them in the refrigerated sections of your market because they are not shelf-stable like jarred pickles.
Colorful Fruits and Vegetables
You have most likely heard the saying “eat the rainbow.” What that means is that fruits and vegetables that are blue, red, green, purple, orange, and yellow contain carotenoids, flavonoids, and vitamins A, C, and E. All of these elements are essential for supporting the immune system, reducing inflammation, and fighting cancer causing free-radicals.
Some of the best sources of immune-boosting fruits and vegetables are blueberries, strawberries, red and orange bell peppers, carrots, sweet potatoes, and dark leafy greens.Bone Broth
Bone broth made from the low and slow simmering of animal and seafood bones in water is a superfood that can strengthen your immune system. Bone broth has several essential amino acids, such as arginine, glutamine, and glycine, which help to heal the lining of your gut and boost your immune system. Bone broth also contains collagen that is necessary for healthy skin, hair, and bones. In addition, bone broth simmered with unfiltered apple cider vinegar provides magnesium that promotes better sleep and calms your heart.
There is a reason our grandmothers gave us homemade chicken soup whenever we had a cold. The vitamins and minerals in bone broth-based soups are extremely healing, both physically and mentally. A warm bowl of soup can help an ill body rest and heal.
While there are so many foods we can include in our diets to boost immunity, these suggestions are an essential place to start. Ditch the overly processed, white, and sugary foods. In addition, get some vitamin D in natural sunlight, drink plenty of water, and practice good sleep hygiene.