A Healthy start to 2022

Good morning and welcome to the beautiful month of January!

To our surprise, 2022 decided to roar in as an SNO-VID combination – Wow! Folks retreated to their homes to quarantine in mass! For the balance of the population able to “get a pass” on COVID, Flu, common cold, etc., they were left with the age-old question: How can I improve my family’s immune system to avoid sickness – especially during the COVID-19 pandemic?

The CDC provides great recommendations such as getting vaccines, washing your hands maintaining physical distances, ventilating the air, etc. But I wanted to know what foods are most beneficial to consume to help protect us all. This won’t come as a surprise to anyone as fresh fruits and vegetables are always at the top of the list for health and healing.

Specifically: the Denver Health Medical website recommends:

Leafy greens (i.e., spinach and kale) benefit your body because they contain vitamin C, iron, vitamin E, and folic acid among many other vitamins and minerals. Adding spinach, kale, or Swiss chard to smoothies, soups, and eggs can enhance your immunity and nutrition while concealing green veggies from adults and little ones who may initially turn them down.

Nuts and seeds contain vitamin E, an antioxidant, which helps rid your body of free radicals that can make you sick. Eating a handful of almonds, walnuts, pecans, cashews, and/or Brazil nuts makes a great snack. Consider a spoonful of nut butter for the kids.

Fatty fish (i.e., salmon, tuna, mackerel) is an excellent source of vitamin D, which keeps your bones and immunity strong. Since we don’t get as much sun in the wintertime, eating fatty fish is a great way to get the daily recommended amount (600 to 800 international units).

For us vegans, legumes (i.e., chickpeas and lentils) have vitamin B6, folic acid, iron, selenium, and zinc.

Legumes soups with vegetables are a smart way to boost your immune system while staying warm.

Broccoli has vitamin C, iron, vitamin E, and selenium, all of which aid in immunity. Broccoli is especially tasty in stir-fry dishes. Oranges and mandarins are another appealing option for the discriminating little eater.

Yogurt and kefir contain probiotics or “good bacteria” that keep your digestive system healthy. Much of your immune system resides in the gut, and probiotics fight off the bad bacteria that can cause illness.

Try plain yogurt and kefir in place of flavored yogurt to help you avoid added sugars. Instead, add fresh fruit or your own sweetener to the plain flavor. Make this a fun kitchen project with the kids!

https://www.denverhealthmedicalplan.org/blog/fight-illness-these-foods

Let’s not forget good sleep!! Inter Mountain Healthcare aptly states:

Sleep is one of the most important health behaviors for optimal immune function, mental and physical health, and quality of life. So for the entire family getting quality sleep, eating nutritious meals, and managing your stress are meaningful ways to elevate your immune system.

https://intermountainhealthcare.org

Sleep and eat healthily and make every day sensational!

Please note, this blog is for informational purposes only. Consult your local medical authority for health advice.