Boosting Your Immunity

Having a strong immune system is more important now than ever before. With not only our country but the world dealing with the COVID-19 outbreak it is important to keep ourselves healthy and eating well. Our immune system protects us from pathogens such as parasites, bacteria, and viruses. A strong immune system will detect these pathogens very quickly not allowing them to adapt which they can do rapidly. Disorders of the immune system not only help flu viruses to spread but can also lead to inflammatory diseases and cancer. The list of foods that boost your immune system is quite long, the 5 I choose are some of my kitchen favorites.

Mushrooms, especially the button variety, are one of the best foods to boost your immunity levels. They are high in B vitamins and selenium and what also makes them a great choice is that there are so many varieties available today. Portobellos, cremini's, and shiitakes are 3 of my favorites. Mushrooms have a savory, earthy flavor and are extremely versatile. They work well sliced thin and served in salads. They make great fillings for omelets, soups, and lasagnas. Larger caps like portobellos can even be grilled and used as buns for a tasty veggie burger. I prefer caps stuffed with a crab salad and baked in the oven for an hors d'oeuvre. Yogurt is one of the best probiotics you can find. Obviously low-fat is best and I avoid the flavored yogurts as they tend to be higher in sugar than plain yogurt. Yogurt is low in fat, high in protein, and loaded with vitamins, B12, D, and B2. They also contain lactobacillus bacteria that aids in digestion. Most people prefer to eat it right out of the container as the packing makes this a convenient way to consume it. Other uses include substituting for mayo in your coleslaw dressing. I find plain Greek yogurt is best. Mix it with fruit juice, honey, pour into molds, and freeze to make a healthy treat. Yogurt is also a great substitute for sour cream on your baked potato.

Oysters are a nutritional seafood powerhouse. Just one 3 oz. serving provides several benefits to boost our immunity levels. Oysters are high in protein, zinc, vitamin A, vitamin C, iron, and selenium. All of this and they are low in calories, 140 in a 3 oz. serving. Like mushrooms and yogurt oysters can be found in many varieties from all over the world: European flat, Pacific, Sydney rock, and my favorite Olympia oysters too name a few. Most people prefer them fresh-shucked right out of the shell but one does have other options: grilled, added to stuffings, oyster stew, and the ever-popular oysters Rockefeller. Pomegranates have become very popular in The United States originating in Iran and Northern India. This immune-boosting superfoods seeds can be eaten fresh or in juice form. Not only do they help us fight off many bacteria and viruses they also help prevent the buildup of bacteria in our mouths preventing gingivitis. The jewel-colored seeds are great eaten by the handful; they are perfectly tart and have a comforting crunch. Try then tossed in your next batch of wild rice or a fruit salad. They also work well as a chutney-like relish on meats, especially lamb. Of course, nothing beats a refreshing glass of pomegranate lemonade on a hot day.

Fresh ginger is my favorite spice! This lemony, slightly spicy, bright, and aromatic seasoning not only adds a lot of flavor to foods it packs a huge immune-boosting punch. One root is packed with dozens of vitamins and minerals. Ginger originated in Asia and comes from the root of the aptly named ginger plant and has remained a very popular staple in Asian dishes found here in the U.S. Another popular way of ingesting this healthy root is to grate it fresh into hot water making tea. Try it grated in your next mug of hot chocolate, combine it with honey for chicken wing glaze. For those of you with a sweet tooth, carrot cake or muffins are great options. As I mentioned there are some other immunity-boosting foods, garlic, elderberries, acai berries, wheat germ, and everyone's favorite chicken noodle soup are just a few more examples. Remember it is also very important to get in plenty of dairy, vegetables, proteins, and grains. Now more than ever we need to be extra vigilant when it comes to monitoring our diet. Exercising is also important, take a walk, ride your bike, or do an online fitness course of which there are many to choose from right now. Lastly get plenty of my favorite activity, sleep. Stay healthy and boost your body.