Eating Well for Super Immunity in the Winter Months


A healthy immune system is vital for helping your body deal with infections caused by viruses, bacteria, fungus, and environmental toxins. As the winter months approach, it becomes even more important to support your immune system by consistently eating a balanced diet, exercising, and making healthy lifestyle choices. But the real fuel for a strong immune system is using food as medicine.

Super Soup
An immunity-boosting diet includes light, easily digestible meals throughout the day, especially soup. A myriad of health benefits and flavors are derived from the herbs, vegetables, and broth. Soups also can help curtail the onset or ease the symptoms of colds and flu. Look for soups that include immunity-enhancing ingredients such as ginger, onion, garlic, mushrooms, and a variety of veggies and herbs in a broth-base. As always, food made from scratch is best!

Super-Immunity Diet Guidelines

  • Include healthy fats such as extra virgin olive oil.
  • When it comes to seasoning your foods, incorporate a variety of herbs and spices for flavor.
  • For veggies, choose steamed broccoli, cauliflower, cabbage, carrots, leafy greens, and sweet potatoes.
  • Fermented foods such as miso and yogurt help promote healthy intestinal flora and combat harmful bacteria in the GI tract.
  • Limit red meat; instead, eat moderate amounts of fish and poultry.
  • It's also smart to limit sugar in your diet. Studies have shown excessive sugar intake can interfere with optimal immune system function.
  • As far as beverages, the constituents in green tea have been shown to be both anti-inflammatory and immune enhancing.

Cheers to your good health this winter!

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Leafy Greens

leafy greens

Often considered "super food", leafy greens are some of the most nutritious food you can consume. Rich in vitamins, minerals and phytonutrients, when consumed, these leaves act as powerful antioxidants, anti-inflammatories, and help prevent various forms of cancer. Leafy greens include vegetables such as spinach, kale, Swiss chard, collard greens, mustard greens and turnip greens. Spinach is arguably one of the most nutrient-rich foods, if not the most. It is best known for providing powerful antioxidant protection. Chard leaves contain "syringic acid," which helps regulate blood-sugar levels. Additionally, chard contains a significant variety and amount of phytonutrients called betalains, which provide antioxidant, anti-inflammatory, and detoxification support. Chard and spinach are uniquely beneficial for nervous system health, including specialized organs like the eye. Kale, collard greens and mustard greens have cholesterol-lowering powers that are best produced through steaming. Raw forms still have cholesterol-lowering ability--just not as much. Recent research has shown that turnip greens provide the most cancer-preventing benefits of all the cruciferous vegetables. To reap the full benefits of these foods, they should be consumed a minimum of 2-3 times per week, with the serving size being at least 1-1/2 cups. Healthy steaming of leafy greens maximizes nutrition and flavor. Enjoy!


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