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.
Immunity Foods
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 us feel 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.
Eat Your Way To Better Health
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
Dairy and Gluten Free Serves 8
- ½ Cup Spinach
- 8 Eggs
- ½ Cup Coconut Yogurt
- 1 Cup Vegan Cheddar Cheese
- 2 Cups Broccoli Diced
- 1 tsp Garlic Powder
- ¼ tsp Black Pepper
- 1 tsp Sea Salt
- ¼ Cup Scallions Minced
- 1 TBSP Coconut Oil
Directions:
Preheat the 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.
Tips to save some time!
If you are looking to prepare ahead of time, let it cool, cut into desired portion sizes and place into a freezer friendly container. When ready to use simply remove from the freezer cover with damp cloth and microwave 1-2 minutes depending on your microwave. Life is hard enough. Hopefully, this recipe and information will help you make the transition a little easier. Be sure to check the Ask Dr. Dee often for more great ways to make your life easier.
Need a Helping Hand?
A happy and healthy life is closer than you may think. Our health is something that we all have to deal with daily, and when we don’t feel our best, it shows. If you are tired of just making it through your day then you NEED to start investing in your health today! You are not alone on this journey. If you ever need any help I am always here to do just that. Even if it is something as small as just acting as a sounding board. Do you have any questions or concerns I can help you with? Feel free to contact me directly at [email protected] or you can even book a one-on-one call with me. Be sure to subscribe to gain access to tons of free goodies and check back daily for more great recipes and information!