With all the craze and panic of the flu and coronavirus, I thought I would share some insight and recipes on Eating for Immunity. From what we know they say the best way to survive and or stay healthy is to keep your immune system strong. So let’s focus on that and make better choices to boost your immune system and stay healthy.

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In many parts of the world the stores are empty, or are starting to get empty. People are panicking and scared. It is scary and overwhelming, however this is the exact opposite of what we need to do now. In order to remain healthy, we need to eat well, stay calm, reduce stress, sleep and make wise choices. For more details on how to prevent illness check out the official CDC guidelines

Probably the main cause of panic going around is the unknown, and also the media that is scaring us all. So let’s take what we know from history, medicine, and time and put it to good use. Let’s be sensible and calm in a scary time and get through it healthy by Eating for immunity.

From all the research I have done the main things that keeps our immune system strong food wise. We can do this by including foods rich in Vitamin C, Antioxidants, Minerals like selenium and zinc, and healthy fats. Aside from this exercise, and sleep are also crucial.

Let’s look at these in more detail, and see which foods can help us get extra nutrition in our daily consumption. Remember knowledge is power and the more we know the better we can help ourselves.

Vitamin C

Vitamin C is very important for our whole body function, from skin care to warding off illnesses. It is a water-soluble vitamin found in many fruits and vegetables. It acts as an antioxidant to neutralize free radicals and reduce the risk of inflammation and disease. There are many studies on vitamin C and it’s powers, which you can research yourself. Today I want to focus on foods rich in vitamin C, so you can find ways to include them in your diet.

Most of us think oranges when we talk about vitamin C which is true. However don’t ignore the rest of the foods rich in vitamin C as there are many. Aside from oranges, bell peppers, kale, kiwi, guavas, strawberries, tomatoes, broccoli and papaya are all high in vitamin C.

A great recipes to use these fruits and veggies would be a smoothie or a big salad or soup. Think eating the rainbow and try to incorporate as many colors and variety as you can. Try to pack in the most nutrient dense and immune boosting foods.

Antioxidants

Antioxidants and enzymes in the body that protect our cells of damage from free radicals. What they do is slow down the oxidation process from chemicals that are harmful to our bodies. Since our world today is full of toxins and chemicals, antioxidants are super important!

The best way to boost your antioxidants is to eat foods rich in them. This way your body can protect itself from the dangerous chemicals that are taken in (i.e. pesticides, things we breathe in the environment and things our skin absorbs from products we use). Some antioxidants can even help fight off cancer as well as other dangerous diseases.

Another interesting fact about antioxidants is that they will protect your body from oxidation that happens when you eat carbs. Carbohydrates are basically carbon atoms that are hydrated. When these break down during digestion, free radicals are created. No wonder they say carbs are bad for us…However there are studies that show if you eat carbs with blueberries for example, the oxidation levels do not increase.

So let’s talk food with the highest antioxidants, that can help our bodies protect itself and stay strong. The #1 food highest in antioxidants are blueberries. There is approx. 9.2 mmol in 100 grams of blueberries. There are many studies on this that show blueberries help brain function, and inflammation. Other foods that are high in antioxidants are red cabbage, beans, raspberries, strawberries, kale, artichokes, dark chocolate, pecans and goji berries.

Again think eating the rainbow, smoothies, salads. Try keeping these fruits and veggies in mind to add them into everything so that you are Eating for Immunity.

Selenium

Selenium is a trace mineral found in the soil and in some foods. It is vital and helps in many areas of the body. Firstly selenium boosts the immune system and helps the antioxidants defend the body of free radical damage and inflammation. It also helps the maintain a healthy metabolism, regulates thyroid.

When looking at natural ways to supply and boost the body with selenium, there are many foods we can eat. Some of these foods include Brazil nuts, fish, eggs, beef liver, tuna, turkey, sardines, grass-fed beef, navy beans, mushrooms, whole grains, cheese, and sunflower seeds.

Zinc

Zinc is another mineral vital for proper body function. It’s main job is to aid in proper function of the immune system by regulating the cell production. Aside from that, zinc helps the body synthesis protein, helps our vision, and improves our metabolism. As well as reduce stress levels and aids in quick healing of wounds.

Selenium is mostly found in the strongest muscles of the body. However it is also known to be available in high concentrations in white and red blood cells, retina, skin, liver, kidneys, and bones.

Foods high in zinc include oysters, beef, chicken, tofu, pork, hemp seeds, nuts, lentils, yogurt, oatmeal, and mushrooms. For those with a zinc deficiency than animal foods are a better source of zinc then plant based ones.

Healthy Fats

Last but not least in order to be Eating for Immunity we must always include healthy fats. Healthy fats are essential for the body in many ways. They help lower cholesterol, boost your brain function, lower inflammation, and help keep you feeling full. One of the most important things healthy fats do is help us absorb nutrients.

If we are going to be eating for immunity by eating all these amazing foods, it is key that we are able to absorb them. We must be able to take full advantage of what they are doing for us.

The best healthy fats out there are the ones that come from nature, and not highly processed. Some examples are avocados, olive oil, coconut oil, ghee, nuts and seeds, eggs, and omega-3’s.

Recipes

Now that we covered the basics I had to add in a few little recipes that will come in handy. Aside from eating for immunity there are 2 other things you can make and use to keep healthy, elderberry syrup and DIY hand sanitizer.

Elderberries are a unique little fruit that help heal almost everything, i’m not kidding. Some of the magic they can help with are boosting the immune system, cold and flu relief, reduce sinus infection, lower blood sugar, natural diuretic, ease allergies, and helps skin.

These little berries are native to Europe and their official name is Sambucus Nigra. They are packed with antioxidants, especially vitamin C and are usually used in teas, syrups or supplement form.

Today I will share my healthier version of a elderberry syrup that is super immune boosting and delicious

My last recipe is for homemade hand sanitizer since it is almost impossible to buy it in the stores. Of course washing your hands with soap is always best however if you are not able to, sanitizer is the next best thing.

For this hand sanitizer you only need 3 ingredients – rubbing alcohol (91%), aloe vera gel, and essential oils like onguard, tea tree, or oregano, and a container to keep it in.

Using a bowl, add 2/3 cup rubbing alcohol to 1/3 cup aloe vera gel and mix well. Add in 10-15 drops essential oils and mix one more time. Pour into bottles and label.

Hope this post has made you more aware of how we should be eating for immunity, and stay healthy.