When we think of immunity boosting foods we may tend to think of chicken soup, garlic, oranges, and orange juice; however, there are a variety of foods that help our bodies fight off infection. Below are some foods that contain properties that promote a strong immune system. 1. [Red] Meat - Beef is a great source of zinc, a mineral essential for immune function, cell division, and growth and development (protein synthesis). A 3-oz, cooked portion of beef contains about 35% of the recommended daily value for an adult. Additionally, meat is a more "bioavailable" source of zinc than plant-based sources (legumes, nuts, and grains contain phytate, a compound that binds zinc and can decrease absorption). While meat is blamed for many poor health conditions, it offers great nutritional value. The important thing to remember is to limit your consumption of meat and stick with lean cuts (96/4 or 90/10). A 3-oz portion one to two times per week is enough to reap the health benefits without risking your health (this does not apply to poultry and fish, which can certainly be eaten more often). If you are not a meat-eater, no worries. Zinc can be found in other sources as well, including poultry (light and dark meat chicken), yogurt, fortified cereals, and legumes (the phytate content of cereals and legumes will inhibit some of the zinc absorption, but they are still a good source of the mineral). 2. Mushrooms - These fungi contain beta-glucans (a polysaccharide) and impact the immune system by activating macrophages, T cells, and other effector cells that ward off infection. The Shiitake and Maitake varieties have been shown in research studies to be particularly helpful in building up immunity. 3. Black Pepper - This spice is probably one of the most frequently used, but did you know that it can help protect you from getting sick? Black pepper contains a host of minerals and vitamins, including zinc, vitamin C, and folic acid. It also has antimicrobial properties, which fend off bacteria and viruses. If you already have a cold (which you won't now that you are eating plenty fruits and veggies and taking your vitamin C), pepper promotes drainage, which decreases the excess mucus and can provide relief from congestion. The spicy properties of pepper can also induce sweating, allowing for further mucus breakdown and elimination of pathogens. What do these 3 things have in common? They would all be great in a soup! So appropriate for this windy, brisk Midwest day.
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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