Eat Whole Foods To Support Your Immune System

Eas whole foods to support your immune systemWhy Eat Whole Foods? Does It Really Matter?

Whole foods contain the essential nutrients your body needs to stay healthy, so when you make it a habit to eat whole foods you will naturally support your health and your immune system.

When you eat whole foods, the nutrients are in their natural form, with supportive micro nutrients. Additionally, whole foods generally have more natural fiber and most adults need more fiber in their diets. When food is processed, even if nutrients are added back into the food, the combination is never the same as it would be from a whole food.

The guidelines for eating to support your immune system are the same as those for everyday health:

  • Include protein with each meal. A serving of meat protein is about the size of the palm of your hand.
  • Include healthy fats to feel more full, and supply essential nutrients. A serving is about the size of your thumb.
  • Eat 5 or more servings of fruit or vegetables, and mostly vegetables. A serving is about the size of your closed fist.
  • Stay hydrated with water. Drink at least one ounce of water for every 2 pounds of body weight. If you weigh 150 pounds, drink at least 75 ounces of water per day.

Nutritionist Joy McCarthy  demonstrates some specific foods you can eat to boost your immune system in this short video:

See Her Video on YouTube by Clicking Here

When you feel illness coming on, an immune boosting meal may help. I reach for recipes that contains garlic, turmeric, and ginger. Why?

  • Garlic has known antibacterial properties
  • Turmeric is a natural anti-inflammatory spice
  • Ginger provides a warming effect, especially soothing when I feel ill. It also inhibits rhinovirus, which can cause the common cold, and reduces pain and inflammation.

I especially like to make a ginger or turmeric tea, with lemon and honey. Lemon and honey are also excellent immune boosters!

3 Immune Boosting Recipes

  • The Online Grill has a great post about Turmeric Tea with the following recipe:
    • Online Grill Turmeric Tea Recipe:
      • 1 teaspoon of ground turmeric powder
      • three-quarters of a cup of hot water
      • one-quarter cup coconut milk
      • a pinch of black pepper
      • 1 tablespoon of raw honey
  • The UltraBroth recipe  by Dr. Mark Hyman is fantastic to keep available when recovering from an illness (or to prevent it!) It is super alkalizing, soothing, and tastes great! It takes about 30 minutes to put together (after you return from the grocery store!) and about one hour to cook.

I firmly believe it is important to eat whole foods as much as possible, ALL the time, for health. Additionally, there are many foods that can specifically help you prevent illness, or recover faster. However, supplements can also be helpful, and there is some evidence that even the whole foods we eat today do not have all the nutrients in them they had just decades ago, and supplementation may help make sure you are getting the nutrients you need.


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