Throughout the pandemic, we've done a lot to protect ourselves from getting sick: masks, constant hand-washing, vaccinations, and avoiding public spaces. But there are also ways we can boost our body's natural defenses through nutrition. Here are the top tips to help give your immune system the extra boost it needs to help stave off an infection.
Eat a rainbow
Ever wonder why certain fruits and vegetables are different colors? Pigments are influenced by the different kinds of phytochemicals - a fancy word to describe the special chemicals found in plants - existing in nature. The beautiful purples and blues in berries mark the presence of anthocyanin, a powerful antioxidant that helps fight inflammation, among other things. Orange and yellow pigments in carrots and sweet potatoes contain carotenoids which are converted to Vitamin A in the body. Greens contain chlorophyll or lutein, which promote eye health. The red in tomatoes indicates lycopene, another powerful phytochemical that improves heart health. These are just a few examples of phytochemicals found in the plants we eat every day. You’ve likely heart the phrase, “eat a rainbow,” which is great advice. By doing so, you’ll ensure you’re taking in all of these important chemicals and boosting your immune system.
Choose Organic
You probably know that Organic foods are safer to eat because they haven't been treated with harmful pesticides, but they also provide better support to your immune system! In many cases Organic crops have higher nutrient content than conventionally-produced foods. And in the case of Organic meat and eggs, they have fewer inflammatory properties.
Incorporate herbs
Herbs and spices don't just add great flavor to your food - they have powerful protective properties! Parsley, cilantro, oregano, ginger, garlic, cayenne and turmeric are just a few. Many of these herbs can simply be added to existing recipes. Ginger and turmeric are great as tea.
Filtered water
Depending on your location, tap water often contains contaminants that can compromise your immune system. The Environmental Working Group has a database you can check to find out what might be lurking in your water. Invest in a water filter to ensure you’re hydrating without the risk of unwanted contaminants. Avoid bottled water, which has a higher environmental footprint.
Limit sugar and processed foods
Sugar and processed food actually prevent your immune system from doing its job, so stay away from sweetened beverages and other added sugar, to include high fructose corn syrup. Highly processed foods often have very long ingredient lists with items that are difficult to pronounce. In general, seek out foods that require limited packaging and short ingredient lists.
Keep clean
Finally, good food preparation is important! Always thoroughly wash fruits and veggies and avoid cross-contamination.
Following these simple tips will help keep your immune system strong so it can fight all kinds of unwanted invaders.