You can build a strong immune system from the foods you eat, and nature absolutely provides us with many foods that do a great job of helping the immune system when you eat them in their fresh, whole-food form!
This is because they have unique compounds that your immune system uses to help it stay strong. Here are just a few you can add to a healthy, whole-food diet.
Starting your morning off with a cup of green tea can be a wonderful ritual. Add a little lemon for a bit of vitamin C!
Oranges, Kale and Red Peppers
Vitamin C is an antioxidant found in many plants that helps enhance the function of the immune cells. Per the National Institute of Health, the recommended daily allowance (RDA) for vitamin C is 90mg for men and 75mg for women. 1 large orange contains 97.9 mg, 1 cup of kale contains 80 mg, and 1 medium red bell pepper contains 152 mg. Add any to smoothies, stir-frys, or a salad.
Blueberries, Blackberries, and Grapes
Anthocyanins (big word, right?) are powerful antioxidants that have been used historically in mixtures and extracts for their immune-supporting properties. Research has been catching up, showing that anthocyanins may exhibit significant health benefits. Anthocyanins are found in many foods, including blueberries, blackberries, and grapes.
All of these are delicious, sweet additions to any smoothie or salad. If they’re not in season when you are trying to find them, look for them in the frozen aisle. I like using frozen fruits and vegetables in my smoothies because they are picked closer to ripeness and packaged shortly after picking. And they won’t go bad before you use them.
Compounds in garlic and onions may help enhance the fighting power of white blood cells. Garlic has also been shown to be beneficial to the immune system.
In one study, people took either garlic supplements or a placebo during cold season. Those who took garlic had fewer colds than those who took a placebo. And when those taking garlic did get a cold, their symptoms went away faster.
Around the world, people have been adding garlic and onion to hearty winter soups and stews for thousands of years. Perhaps they innately knew these foods helped keep their immune systems strong in the winter.
Shakeology was designed to give your body a nutritional boost every day when it isn’t possible to get in whole-food meals. Each serving of Shakeology contains the same nutritional value of:
3 cups of romaine lettuce
and 10 cups of cauliflower
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