6 Foods Essential for Immune Health
In one of our recent blog posts, we discussed the importance of prioritizing your health now. One of the quickest and easiest ways you can do so is by incorporating more healthy foods in your diet. Nutrient rich foods give your body the tools it needs to perform its essential functions. Right now, we all want to make sure our immune systems are optimized. This week we are going to list 6 foods that will do just that. They will give you the vitamins and micronutrients to make sure your systems are up to par. With that said, our challenge to you is to get creative in the kitchen and incorporate these 6 immune supporting foods in your meals this week. Remember, its never too late to start!
Pumpkin Seeds: They are small but mighty, packed with zinc and magnesium. Pumpkin seeds are perfect as a salad topper or accent on soup or side veggies. These two minerals have a positive effect on your immune function. Zinc is important for immune cell development and regulation. Magnesium is used far and wide in many processes in the body and most people are deficient. It is used in the stress response system and being deficient can cause one to feel the effects of stress more which is why it is a vicious cycle. The recommended daily allowances for magnesium for adult women is 310mg and 400mg for men. Most need 30-60mg of zinc daily.
Eggs - Eggs are a nutrient dense breakfast staple. As far as immune aiding properties, they contain vitamin D which helps to regulate immune response. We recommend boiling or poaching when using as a main dish and pairing with whole grain or gluten free bread topped with ghee and fresh dill — a Dr. Tetlow staple!
Brazil nuts: Eating two Brazil nuts a day gives you an adequate does of selenium, which is an essential mineral for immune function. It helps balance the mechanisms of immune function and is essential in the production and use of glutathione, an antioxidant which helps to reduce inflammation.
Beans: Beans are a double whammy with both a significant amount of trace minerals and fiber. Fiber helps move gut and proper gut function necessary for a properly functioning immune system. Without the gut, your body cannot properly digest and utilize the essential nutrients you ingest.
Crustaceans and Shell Fish: These sea creatures are delicious and packed with enough zinc to keep you covered! As we mentioned earlier, zinc is an essential micronutrient that aids in your immune function and may exhibit anti-viral like properties.
Red peppers: Rich in vitamin C both cooked and uncooked. Vitamin C has antioxidant properties which provide an immune enhancing effect that can reduce your immune response. Vitamin C is also found abundantly in citrus fruits like oranges, lemons, limes, and grapefruit.
BONUS: Green leafy vegetables are packed with a variety of nutrients necessary for immune function and many other important body systems.
Below we have a great recipe that uses 4/7 listed foods to give you a great starting place to mix these food into your diet.
Cilantro-Lime Shrimp Salad:
Serves 4:
One medium bag of organic greens of your choice
2 lbs shrimp peeled
Coconut oil
Small bunch of cilantro
2 limes - zested
1 tbsp. olive oil
1 red peper
1/2 can black beans
1 avocado
Instructions: wash greens and set aside to dry. Zest limes and juice. Finely chop cilantro. Mix cilantro and lime juice. Divide in two. Use one portion to marinate shrimp for 10 minutes. Use other portion to combine with olive oil to make dressing. Chop or slice red pepper to your liking. Pan fry shrimp in coconut oil and add in peppers after 2 minutes. While shrimp and peppers are cooking, slice avocado and drain + wash black beans. When shrimp are cooked, combine all ingredients into a salad bowl, mix and enjoy!
PIM wants to hear from you! How did you use these foods? Did you try the recipe? Share your thoughts in the comments below!
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Sources:
IFM Toolkit
IFM 4/21/2020 Webinar: Virus-Specific Nutraceutical and Botanical Agents