What Goes in Your Body Should Be Top Priority
There’s no denying it. The season of the flu, colds, viruses — and how could we forget about COVID? — is here in full force. The truth is, your best line of immune defense boils down to what you are putting IN your body.
What goes in your body should always be the top priority when addressing your immune system health. Organic, real, whole foods deliver vitamins and minerals that no synthetic pill could ever replicate.
The saying, “an apple a day keeps the doctor away,” is absolutely true and straight to the point.
Immune Boosting Vitamins & Minerals
Your body requires a variety of essential vitamins and minerals to function well, collectively and individually.
These essential vitamins perform numerous roles (too many to count) in your body. Every single day your body is turning over and making new skin, muscle, and even bone.
To do all of this hard work, your body needs vitamins and minerals. Did you know vitamins are responsible for converting your food to energy? And repairing cell damage?
It’s incredible that your entire well-being depends on these vitamins, which you can find in whole, real foods. When your body gets everything it needs, your immune health is drastically and positively impacted.
Let’s try to understand these vitamins and why you need to be sure you’re getting enough.
Vitamin C
There’s good reason this vitamin is at the top of our list! It’s one of the strongest immune-boosters out there. If you aren’t consuming enough, it’s your immune system that takes the hit first, leaving you sick constantly.
Vitamin C is also an antioxidant and protects cells from free radicals, such as cigarette smoke, pollutants, and chemicals.
Interesting fact: If you’re a smoker, you actually need more vitamin C every day than a non-smoker. It takes a lot of vitamin C to repair your cells from the damage tobacco smoke causes.
FOODS HIGH IN VITAMIN C:
- Citrus fruits
- Kiwi
- Green & red peppers
- Elderberries
- Broccoli
- Brussel sprouts
- Tomatoes
Vitamin D
This essential vitamin is what helps our body absorb calcium, resulting in strong bones! It’s known as the “sunshine vitamin” because you can get a healthy dose just from basking in the sun.
Vitamin D also reduces the risk of viral infections and supports a healthy brain, lungs, heart, and even teeth.
Did you know you can increase the amount of vitamin D in some foods, including mushrooms? That’s right! Just by sitting them in the sun (even your windowsill), they soak a super dose of Vitamin D, so you’re getting even more of this powerful vitamin. Fascinating, right?!
FOODS HIGH IN VITAMIN D:
- Salmon
- Tuna
- Beans
- Egg Yolks
- Seeds
- Nuts
- Mushrooms
- Cheese
Vitamin E
This vitamin is crucial to keeping you healthy and might help prevent a plethora of diseases. Not only is it required for proper organ function, but it also helps reduce the chance of developing blood clots.
FOODS HIGH IN VITAMIN E:
- Almonds
- Peanuts/peanut butter
- Avocados
- Sunflower Seeds
- Spinach
- Seeds
Zinc
Zinc is most known for its ability to boost white blood cells, which impact your entire body. How come? They are your warriors ready to battle viruses, bacteria, pathogens, and fungi.
Zinc also plays an important role in production, by providing the foundation for healthy baby development, even through childhood. It’s major for building proteins, healing tissue, and supporting your immune health.
FOODS HIGH IN ZINC:
- Beef
- Pork
- Legumes
- Cashews
- Pine nuts
- Oysters
- Lobsters
- Whole grains
Vitamin A
Also called beta-carotene, vitamin A is very important for reproduction, vision, your skin, and even your brain. It also assists with keeping your respiratory system and intestines in tip-top shape.
It’s key to keeping your heart, lungs, and many other organs running properly. Interestingly enough, most orange foods (but not limited to oranges) are packed with vitamin A.
FOODS HIGH IN VITAMIN A:
- Carrots
- Pumpkins
- Sweet potatoes
- Squash
- Spinach
- Kale
- Collard greens
What About Supplements?
It’s always best to load up on these essential vitamins straight from food. Nothing compares, not even supplements.
However, supplements are wonderful to fill in any gaps. Sometimes you just need an additional nutrient boost.
Supplements come in many different forms, so be sure to do your research on which is best for optimal absorption. You want to look for clean ingredients, and stay away from synthetic fillers.
We always recommend Ancient Nutrition if you’re interested in supplements. Whether it’s just adding vitamin D in the winter, or a multi-vitamin all year round, check them out.
Superfoods — Immune Powerhouses
Now that we understand vitamins and what they do for our bodies — let’s talk for a moment about superfoods.
‘Superfoods’ has turned into a buzzword recently. It seems like anything can be called a ‘superfood’ these days. But that’s not the case.
Superfoods are immune powerhouses! They are EXTREMELY high in antioxidants, vitamins, minerals, healthy fats, and even enzymes.
You won’t necessarily find these labeled ‘Superfoods’ at the grocery store, but they’re there. You just have to know what you’re looking for!
Here are the top 4 superfoods that are a must in my home:
1. Bananas
Everyone loves bananas, am I right?! It’s one of the most popular fruits right next to apples. They’re high in potassium and fiber, while also aiding in digestion and helping keep blood sugar levels under control.
2. Elderberries
These gorgeous purple gems are crazy powerful with antioxidants. They also contain antiviral agents and are known for their ability to shorten the duration and symptoms of colds and the flu.
It’s no surprise I’m crazy about elderberries, that’s why I’ve crafted Organic Elderberry Syrup with only 7 real organic ingredients. None of that fake junk. If you need elderberry syrup on the go, don’t forget to check out my Elderberry Gummies. Easy to take, portable, and absolutely delicious.
3. Cacao
Meet my favorite superfood ever! Raw cacao has 4 times the amount of antioxidants as dark chocolate, and 20 times more than blueberries… amazing! It’s a staple in my house and we love to sprinkle cacao nibs on everything from yogurt to oatmeal.
4. Chia Seeds
Did you know that chia seeds go way back in our history? I’m talking 3500 BC and these were a big hit among the Aztecs. They’re rich in protein, fiber, antioxidants, and omega 3 fatty acids.
The Bottom Line
If you’re looking for a way to naturally boost your immune system, start with your diet. Think about what you’re putting in your body.
Ditch the processed foods, quick meals, and hormone-ridden meats. Instead, grab fresh fruit, veggies, leafy greens, seeds, and these top superfoods!
Your body is incredible. It has the power to heal itself and to provide you with years and years of happiness. You just need to fuel it the right way. Don’t worry, you got this!
💜 Check out our recipe — No Bake Elderberry Energy Balls for a delicious way to snack healthy, get in some superfoods, and give your immune system a strong boost. Even your kids will love them!