With the cold winter months setting in, we find ourselves spending more of our time indoors and hibernating from the harsh weather. This is the time of year people are more susceptible to colds and the flu. One reason is that viruses tend to live longer in cold air. Also, being indoors leaves us closer in proximity to others where germs can spread more easily from person to person. Since part of our wellbeing depends on how we treat ourselves, now is the time to fuel our bodies with immune boosting vitamins and minerals found in a whole food diet. Prevention is key!
Sara Siskind, Certified Nutritional Health Counselor and founder of Hands on Healthy has come up with 5 of her favorite immune boosting foods you can add into your diet to help you feel your best all winter long, no matter if you’re trapped indoors, traveling, or just in your day-to-day activities.
Sara’s 5 Tips for Boosting the Immune System:
1. Eat colorful fruits and vegetables rich in vitamins and minerals. Reach for red and pink grapefruits, oranges, kiwis, and berries. Choose cruciferous veggies like broccoli, cauliflower and brussels sprouts. These fruits and veggies are not only loaded with essential vitamins and phytonutrients, but they are also rich in antioxidants which give your immune system a boot and help build up your digestive track.
2. Add in pistachios as a heart healthy, protein rich snack. Pistachios are also rich in antioxidants and the heart healthy fats to help your body absorb vitamin E. Vitamin E is needed by the immune system to fight off invading bacteria. Pistachios are also rich in vitamin B6 which also helps prevent infection and create healthy red blood cells your body needs. Setton Farms Pistachio Chewy Bites are an easy way to eat pistachios on the go or simply adding to your lunch bag.
3. Look for omega 3 fatty acids and selenium which are found in shellfish, mackerel, and herring. These foods help white blood cells produce a protein which helps clear flu viruses out of the body. Omega 3 fatty acids reduce inflammation in the body by clearing the lungs pathways. This can help protect from colds and respiratory infections.
4. Make yogurt your go-to breakfast or snack. Yogurt contains probiotics; “healthy bacteria” that your body needs to keep your immune system strong and keeps your digestive free of disease causing germs. Yogurt is also filled with protein that keeps your body energized and strong.
5. Spice up your food with turmeric, ginger, and cinnamon. These spices are especially known to contain antioxidants that help to protect your cells and keep inflammation in the body down. I add turmeric to soups, eggs, rice, and poultry. Fresh grated ginger brings warmth to any beverage. Cinnamon can be sprinkled on oatmeal, cereal, yogurt, and easily added to anything you bake.
About Pistachio Chewy Bites
With two main ingredients, Pistachio Chewy Bites provide healthy snack lovers the amazing benefits of pistachios and cranberries in a delicious and nutritious bite-size bar. Pistachio Chewy Bites are heart-healthy, 100% all natural, gluten and dairy free, low in sodium, GMO free, vegan and a great on-the-go protein snack. They also have no cholesterol, zero trans-fat and are a good source of dietary fiber. These nutrient-rich snack bars provide a great balance of carbohydrates, protein and fat for sustainable energy. With 7 grams of protein, 3 grams of fiber and healthy fat, the individually wrapped bars are the perfect one stop shop.
Available in major grocery store chains across the country such as: Bristol Farms, Fairway, Shoprite, A&P, Roundy’s, HEB, Safeway, Ingles, Gelson’s, King Kullen, Earth Fare, Price Chopper, Wegmans, Save Mart, Lucky, Hy-Vee, Shop n’ Save, etc. They are also available online at Amazon.com and Puritan.com.
Happy Health Days Ahead!
What are your tips for beating the winter flu and cold? Leave a comment below, I love hearing from you!