Winter Superfoods: Boosting Your Immune System

During winter the risk of catching colds, the flu, and other infections increases. To bolster your immune system during these colder months, a visit to your local grocery store can be a great first step. 

Plan your meals to incorporate these food powerful immune system boosters, which can help strengthen your body’s defenses and keep you healthy.

Citrus Fruits 

Many people reach for vitamin C when they catch a cold because it helps strengthen the immune system by boosting white blood cell production, which is crucial for fighting infections. Citrus fruits are particularly rich in vitamin C, making it easy to incorporate into your diet. Options like grapefruit, oranges, clementines, tangerines, lemons, and limes provide a variety of choices to add a splash of this vitamin to your meals. The recommended daily intake is 75 mg for women and 90 mg for men.

Broccoli

Broccoli is loaded with essential vitamins and minerals, including vitamins A, C, and E, along with fiber and various antioxidants, making it one of the healthiest vegetables available. To retain its nutritional value, it's best to cook it minimally or, ideally, eat it raw. Studies have found that steaming or microwaving broccoli helps preserve the most nutrients.

Spinach

In addition to being rich in vitamin C, it is also brimming with a variety of antioxidants and beta-carotene. These compounds not only contribute to overall health but also potentially enhance the immune system's ability to combat infections.

Sunflower Seeds 

Sunflower seeds are a true nutrient powerhouse, loaded with phosphorus, magnesium, and vitamins B6 and E. Vitamin E is vital for keeping your immune system in top shape and is also present in avocados and dark leafy greens. Plus, sunflower seeds have the added bonus of being high in selenium, making them a fantastic addition to your diet!

Green Tea

Green and black teas are both brimming with flavonoids, which are antioxidants that give your body a healthy boost. Green tea stands out with its high levels of epigallocatechin gallate (EGCG), a powerful antioxidant known for its antiviral benefits that help strengthen your immune system. Unlike black tea, which loses much of its EGCG due to the fermentation process, green tea is steamed, preserving all that immune-boosting goodness.

Boost your immune system with nutrient-rich foods like citrus fruits for vitamin C, broccoli for essential vitamins and antioxidants, spinach and sunflower seeds for added nutrients, and green tea for its powerful EGCG. Adding these to your diet can make a big difference in your overall health and resilience.

To ensure your well-being, make sure to order your high-nutrient, sumptuous meals at Wholistically Healthy.