It’s that time again. School is here, and you know what that means, our immune systems are about to get hit hard! In case you haven’t heard the best offense is a good defense. There are tons of things you can do to up your immunity game, but one of the biggest things you can do for our immune system is working on our nutrition. Our nutrition is easily the number one way to improve our overall health and wellness. What we choose to put into our systems directly determines what we can get out of them. With that in mind, it pays to put in building materials that will work for us. Now, I know what you are thinking “Which foods can produce the immune boost I need?” That is simple, while everything we eat serves a particular purpose there are a number of foods that can directly help us up our immune system game.
Which Foods Boost our Immune System?
Some of the best foods we can eat to improve our immune system are: broccoli, spinach, coconut, and garlic to name a few. Garlic is a natural antibiotic due to the presence of Allicin. It can improve vitamin B 1 absorption. Garlic contains manganese, copper, zinc, magnesium, potassium, and vitamins C and B making it ideal to improve our immune systems while also benefiting our overall mood. Garlic has been shown to aid in skin infections, prevents blood clots, aids in regulation of blood pressure, improves cardiovascular health, lower bad cholesterol, and aids in blood sugar regulation. It also helps to reduce the risk of anemia and aid in oral health.
My Favorite Booster!
Broccoli is easily one of my favorite foods. It contains so many different key nutrients that are vital to our health. Broccoli contains high levels of powerful antioxidants and anti-carcinogens that help slow and prevent aging. It’s high protein making a must have to keep us feeling full longer while also providing our bodies with the nutrients we need to build lean muscle and heal. Broccoli is high in fiber and contains large amounts of beta-carotene, zinc, and selenium making it a powerhouse for the immune system. It’s high in folic acid, B-vitamins, carotenoid lutein, folate, potassium, magnesium, and calcium which all aid in the cardiovascular system. Not to mention, broccoli helps regulate estrogen levels. Spinach contains similar benefits while also bringing a natural source of Iron to the table. *Helpful hint: tomatoes help the body to absorb and utilize Iron making them a must for people dealing with anemia.
Get ready to put your knowledge to the test!
Now that you have this new found knowledge regarding natural immunity boosters it would be great to have some way to incorporate them into your daily lifestyle. Don’t worry, we have got you covered. Here is one of my favorite immunity boosting breakfast recipes that you can totally make ahead for those crazy mornings when you just need to get everybody out the door.
Immunity Boosting Quiche (Serves 8)
Dairy and Gluten Free
-2 Cups Broccoli Diced
-¼ Cup Scallions Minced
-½ Cup Spinach
-8 Eggs
-½ Cup Coconut Yogurt
-1 Cup Vegan Cheddar Cheese
-1 tsp Garlic Powder
-¼ tsp Black Pepper
-1 tsp Sea Salt
-1 TBSP Coconut Oil
Preheat oven to 400 degrees. In a large cast iron skillet saute broccoli, scallions, and spinach in coconut oil until tender. Remove from heat and let cool for 5-10 minutes (this will help the eggs to cook evenly). In a medium bowl combine eggs (whisked), seasoning, yogurt, and vegan cheese. Once combined add to vegetables (stir while in pan to ensure the egg coats the entire pan) and place into the oven. Bake until golden brown and serve hot. *If you are looking to prepare ahead of time, let quiche cool, cut into desired portion sizes and place into freezer friendly container. When ready to use simply remove from freezer cover with damp cloth and microwave 1-2 minutes depending on your microwave.
Going back to school is hard enough. Hopefully, this recipe and information will help you make the transition a little easier. Be sure to check the Best Holistic Life often for more great ways to make your life easier. If you are interested in working with me or would just like to chat about your current health questions or concerns don’t hesitate to reach out.
If Hippocrates, the father of Allopathic medicine is credited with the quote, “Let food be thy medicine, and medicine be thy food”, then why aren’t doctors more focused on that, and why aren’t we taught that more in school? Thanks for the recipe Dr. Dee, I can’t wait to try this one.
I totally agree. That was one of the most frustrating things about being pre-med. I thought I was being given all the tools I needed to help my future patients. I was a complete shock and disappointment to find out I had been missing one of the most important pieces in health and wellness care. It is my hope that one day in the not so distant future all medical practitioners are provided with the additional education regarding the power of nutrition.