Seasons changing means lots of runny noses, coughs, flus, and other sicknesses going around our home and schools. Most people turn to medication to help them through their sickness whereas my family turns to wholesome foods. Here are nourishing foods to put in your meal prep to keep you healthy This Fall!
Has the flu hit your house yet? The flu has hit our house, and my mind instantly goes to what foods can we eat to boost our immune system.
Our immune system protects us from germs. Our body is constantly attacked by bacteria, viruses, fungi, and protozoa and our only defense against them are our immune system.
What is the immune system?
The immune system is a large network of cells, tissues, and organs that function together to project our bodies from foreign things that are trying to attack our body. The foreign things are bacteria, viruses, parasites, and fungi. The immune system keeps them out, but ONLY when it is working correctly. When the immune system fails these predators come into our bodies and takes over causing us to get sick and have diseases.
The immune system is necessary for us to survive and without it our body is fully open to attacks from bad bacteria, viruses, parasites and more. This network of cells and tissues are constantly on high alert for threats.
What are the essential nutrients for the immune system?
Good nutrition is essential if you want to strengthen your immune system which will help your body protect itself against seasonal illnesses and other diseases. There is no ONE SUPPLEMENT or food that can totally prevent you from getting sick. If you try to include these vitamins and minerals that support the immune system in your everyday diet the chances of you getting sick are very little or the side effects to these illnesses are very mild.
The vitamins and minerals to include in your diet are:
- Vitamin A
- Vitamin B
- Vitamin C
- Vitamin E
- Vitamin D
- Iron
- Zinc
- Selenium
- Protein
- Omega-3 Fatty Acids
Immune Boosting Foods
The foods that provide these vitamins and minerals are:
- Garlic- Provides antioxidants and sulfuric compounds.
- Yogurt- Provides live and active cultures that acts as a probiotic that boosts your immune system.
- Beef- Top source of zinc.
- Lentils– Plant based source of zinc and vitamin B6.
- Sunflower seeds- Provides vitamin E, selenium, copper and manganese. These are things that boost the immune system.
- Eggs- Provides vitamin D and E
- Red bell peppers- A GREAT source of antioxidant vitamin C.
- Almonds- Provides antioxidant vitamin E.
- Oranges- Provides vitamin C.
- Strawberries- Provides antioxidants, vitamin C and ellagic acid.
- Ginger- Provides antioxidants.
- Grapes- Contains numerous antioxidants and polyphenols that protects the body’s cell.
- Spinach- Provides antioxidants and iron.
- Mushrooms- Brimming with tons of nutrients that keeps your immune system functioning properly which includes copper, zinc, and l-ergothioneine.
- Sweet potatoes-provides a wonderful source of beta-carotene.
- Asparagus- Provides a crazy amount of nutrients that help with immune function which includes antioxidant vitamins A and C, iron and copper.
- Chickpeas- A wonderful amount of nutrients that builds your immune system like Vitamin B, Vitamin C, iron, zinc and copper.
- Salmon- Great source of omega-3 fats which is a great source of anti-inflammatory properties.
- turmeric- Contains curcumin which helps stimulates the immune system.
- Walnuts- Great source of omega-3 ALA, vitamin B6, and polyphenols that helps your immune system.
- Oats- Provides beta-glucan, selenium, zinc, arginine, and the natural plant compound avenanthramides which helps boost immune function.
- Avocados- Provides lots of nutrients that helps boost your immune system such as unsaturated fat, vitamin E, vitamin B6, copper and zinc.
- Green tea- A powerful source of antioxidants that fights disease; as well as antioxidant vitamins C and E.
- Pears- Flavonoids and vitamin c provides antioxidants functions to help fight infections.
- Cauliflowers- Provides numerous immune boosting nutrients including vitamin C, vitamin B6 and natural plan compounds.
- Honey- Contains ascorbic acid, pantothenic acid, niacin and riboflavin. Honey also contains minerals such as calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc.
- Blueberries- provides fiber, vitamin C, vitamin K, manganese and potassium.
- Bone Broth– provides calcium, phosphorus, magnesium, vitamin A, vitamin K2, iron, zinc, selenium, and manganese.
Top Recipes with Nourishing Foods to Put in Your Meal Prep to Keep You Healthy
My top recipe is my Chicken Noodle Soup. This chicken noodle soup is healing and healthy that every time my kids come to me with a cough, the stomach bug, or any other type of sickness I am whipping this up to help them heal naturally.
Top it with some delicious homemade broth to put in your chicken noodle soup or simply just sip it!
Ambitious Kitchen has some amazing recipes that will boost your immune system. One of my favorites is her Wild Blueberry Banana Spinach Power Smoothie
Another great breakfast option for your family is Ambitious Kitchens Triple Berries & Cream Baked Oatmeal.
Nourishing fall foods to put in your weekly meal prep to keep you healthy this fall can be very simple. You do not have to cook up some of these ingredients you can simply just eat them raw! My goal is to help you and your family eat wholesome and delicious meals.
What type of quick recipe is your favorite?
Do you have a simple, quick, and delicious recipe you use weekly? Let me know down below in the comments some of your favorite recipe!
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