We’re in the thick of cold and flu season, and particularly for working parents and the self-employed, there just isn’t time to be sick! Though washing your hands for at least as long as it takes you to mentally sing happy birthday, drinking plenty of water, and not touching your face are simple ways to reduce germ exposure, your best bet is to build your health reserves from the inside out. Here are five easy ways to get some immunity boosting vitamins into your diet, according to experts at the The Academy of Nutrition and Dietetics.
Think protein. Aside from helping to keep your satiety cues and sugar levels in check, a diet high in protein can boost your body’s defenses. Good sources include seafood (opt for farm raised when possible), cage free eggs, kidney beans (a natural detoxifier), and heart healthy almonds and sunflower seeds.
Eat your orange veggies. Vitamin A helps regulate the immune system and protects you from infections. Look for orange fruits and veggies like apricots, carrots and sweet potatoes, to keep it simple. (It’s also found in other veggies like kale, spinach, and red bell peppers).
Think citrus. Vitamin C stimulates the formation of antibodies. Up your consumption with oranges, grapefruit, tangerines, papaya, and strawberries.
Go nuts. Vitamin E is an antioxidant that neutralizes free radicals and may improve immunity; sunflower seeds, almonds, hazelnuts, and natural peanut butter are good sources of it.
Get your Z. Zinc helps the immune system work properly and is found in lean beef, wheat germ, crab, wheat bran, sunflower seeds, black-eyed peas, almonds, milk and tofu.
Wondering how you’ll ever pack all of these nutrients into one day’s worth of eating without packing on the pounds? Try this tasty smoothie recipe:
Handful of strawberries & blueberries
Handful of prewashed baby spinach
1/4 cup kale
1/4 cup parsley leaves
Half an avocado
Cup of ice; 1/2 cup water to reduce thickness if needed
1/2 cup almond milk
Macqui berry powder
Blend until smooth. (I know it sounds disgusting–but try it. You’ll be shocked). It’s filling enough to be a meal, and gets all your important nutrients into one easy drink.