How Eating an Immune Boosting Diet is an Act of Self-Care

During these times, our immune systems and self-care routines are more important than ever know. The good news is that eating an immune boosting diet is a great way to create a win-win for your body and mind. 

Why Eating an Immune Boosting Diet is an Act of Self-Care

Immune boosting diets improve our bodies general health. When you're giving your body the fuel it needs to stay strong and healthy, you increase both your resiliency and resistance to sickness. You are quite literally taking care of your self at the most foundational level: nutrition.

As we all know, the healthier we feel the more likely we are to move our bodies and feel able to face the stresses that come with everyday life. As Warriors, we make it through a lot of tough times. Boosting our immune systems will only help us. 

So! Without further ado, here are 10 ingredients you can add to your diet to boost your immune system:

Turmeric: Spice Up Your Immunity 

This powerful, immune boosting spice contains Curcumin - a strong anti-inflammatory and antioxidant. Studies have shown turmeric helps with digestive disorders, irritable bowel disease, and depression

How to add Turmeric to your diet: Add it to your favorite turmeric latte, soups, curries, or blend it in your smoothies. You can also take turmeric supplements for a consistent daily dose.

Blueberries: An Antioxidant Superfood

These superfoods are jam packed with vitamins; such as vitamin C, vitamin A, potassium, and flavonoids (a type of antioxidant). Oregon State University discovered pterostilbene to be helpful to the human immune system, which can be found in blueberries.

How to add Blueberries to your diet: Sprinkle on top of your favorite plain yogurt or add to your next smoothie.  If you’re feeling adventurous, try this healthy blueberry smoothie recipe.

Oranges: Build Up Your Vitamin C Intake

This tart fruit has a good amount of vitamin C, which has been shown to boost the immune system. That’s why people eat oranges when feeling under the weather.  Oranges also have citric acid which may help prevent kidney stones.

How to add Oranges to your diet: Create a vibrant colored salad or enjoy as an after meal treat. As it turns out, the human body does not store vitamin C so it’s a good idea to keep vitamin C in mind when cooking to you keep a healthy amount in your system.

Bell Pepper - More Vitamin C!

Red bell peppers, also known as capsicum, have 3 times more vitamin C than Florida oranges and are full of beta carotene.  Research has shown beta carotene helps activate the immune system

How to add Bell Peppers to your diet: Make rich colored stuffed bell peppers. You can also chop bell peppers into sticks and enjoy with hummus. 

Ginger - Combat Inflammation 

This plant originated in China and is known for containing gingerol. Studies have shown gingerol contains anti-cancer, anti-inflammation, and anti-oxidation properties. It also helps keep your digestion system running smoothly.

How to add Ginger to your diet: Add to hot water and make a simple ginger tea or you can enjoy ginger coffee.  

Sweet Potato - Loaded With Vitamin A

 A healthy gut is key to keeping the immune system happy. According to a journal written in Nutrition“Vitamin A may be potent in reducing intestinal inflammation”.

How to add Sweet Potato to your diet: Replace any of your favorite potato dishes with sweet potato.  You can also bake sweet potato fries. 

Extra Virgin Olive Oil - An Essential For Your Pantry

EVOO undergoes the least amount of processing compared to other oils. It contains essential fatty acids, vitamins, and polyphenols.  Studies have shown EVOO has the potential to fight off chronic inflammatory states.

How to add Extra Virgin Olive Oil to your diet: Drizzle on top of your salads or steamed veggies. You can also make homemade salad dressings.

Spinach - Pump Up Your Diet

Spinach is full of vitamin C and packed with beta carotene and antioxidants which help boost our immune systems. Spinach also contains zeaxanthin and lutein - studies have shown this to be of possible importance to eye health.

How to add Spinach to your diet: Add to omelettes, salads, or in your favorite peanut butter green smoothie.

Almonds - Rich With Vitamin E

 These nuts have a relatively high amount of vitamin E giving your body extra help when it comes to illness. Scientists have also suggested a possible link between vitamin E intake with a lower risk of Alzheimer’s disease.

How to add Almonds to your diet: Almond are perfect to snack on throughout the day.  You can spruce these nuts up by making sesame honey roasted almonds.

Dark Chocolate - Sweet Antioxidants

Dark chocolate is packed with antioxidants such as flavanols and polyphenols.  Antioxidants help prevent oxidative stresses that can lead to heart diseases and cancer.

How to add Dark Chocolate to your diet: Enjoy by itself, melt over oranges, or make dark chocolate covered strawberries.

More Foods to Incorporate Into Your Diet To Boost Your Immune System

Here are some extra well-known immune boosting foods: beets, garlic, avocado, pecans, kiwi, papaya, and broccoli. 

Other Ways to Take Care of Your Immune System

Food is not the only factor in boosting your immune system - lifestyle habits play an important role as well. In addition to adding these foods to your diet, remember to:

  • Sleep between 7-9 hours a night. 
  • Stay on top of your H2O intake.  
  • Keep moving that body of yours. 
  • Integrate your own self care practices into your daily routines. 

 Like anything in life, balance is where it's at.

At Warriors we're all about finding that sweet spot between movement, diet and self care so that our minds and bodies can thrive. It's a journey, but we're all traveling together.