In a continuation from part one, we’ve got five more foods to help fight off illness:
1. Brightly Colored Vegetables: Red bell peppers, carrots, and other brightly colored vegetables are another source of Vitamin C. They also contain beta-carotene which the body converts into Vitamin A. Did you know that red bell peppers contain nearly three times as much Vitamin C as oranges? While oranges taste wonderful and do have healthy benefits, remember you also get sugar when eating oranges. So red bell peppers may be a better bet to fit in your Vitamin C needs.
2. Fermented Foods: Yogurt, kombucha, tempeh, kimchi, and sauerkraut contain probiotics. Probiotics can help with the balance of microbes in your gut. The majority of our immune system is located in our gut so working on gut health is very important. Our gut microbiome can also help fight off harmful bacteria and fungi.
3. Olive Oil: Cold extra virgin olive oil is high in healthy fat. This can help reduce inflammation in the body. The less inflammation we have, the easier it is for our body to fight off disease. Use cold extra virgin olive oil on your salads for dressing with some added vinegar.
4. Poultry: Chicken and turkey are high in Vitamin B6 and zinc. B6 helps reduce inflammation and make new red blood cells. Zinc helps keep our lymphatic system healthy and helps us to make white blood cells, which are the cells that fight off infection. Some other proteins high in zinc are shellfish, red meat, and beans.
5. Spices: Spices are a great and easy way to pack in nutrients. Ginger, turmeric, and garlic are key players in boosting the immune system. Ginger is a star player in helping decrease inflammation, reduce chronic pain, and can also help decrease nausea. Turmeric is known to have anti-inflammatory and anti-microbial properties. Certain cultures have leaned on turmeric to help fight infection and disease for centuries. Garlic helps our white blood cells respond, helps with the production of T-cells, and can even reduce levels of stress hormones. Apply spices liberally to your meals!