Foods with immune-boosting powers can help keep you healthy both physically and mentally. Whether you are looking to gain motivation or deal with anxiety, it's important consume the right foods in order to give your body what it needs to thrive.
Adding immune boosting foods to your daily menu is a great way to feel better both physically and mentally. If you are wondering how to boost the immune system naturally, the first place to look is your plate, as adding the right nutrients to your diet is one of the best ways to supercharge your system and kick your immunity into high gear.
Go with Your Gut
When you are thinking about improving your immunity, you should first look to your gut. This delicate microbiome plays a vital role in keeping you in top health.
Your gut health is incredibly important for your immune system and its ability to fight off disease. In fact, researchers at Johns Hopkins University found that a large section of the immune system is located in the gut. Your intestinal tract is full of about 500 different kinds of bacteria that work together with your immune system to ward off disease.
If your diet is full of artificial sweeteners, alcohol, processed snacks, and other foods that weaken the immune system, you will be much more susceptible to germs, exhaustion, and overall malaise. We might all miss our weekly happy hours, but this extended time at home is giving us the opportunity to show our guts and our immune systems some love.
Foods that Make You Energized
If you feel your energy lagging during the day, consider adding some energizing immune boosting foods. They can help you perk up so you have the motivation to start those projects on your mind...or just make you are more alert during your afternoon. We all need to remember to be kind to ourselves and practice whatever self-care we need to make it through.
Add some of these ingredients to your quarantine meals to increase your energy levels for however you are going to spend your day:
- Chickpeas: This little legume is a powerhouse when it comes to optimizing energy levels. Whether you eat them as a snack or add them to a colorful stir fry, chickpeas are full of protein, fiber, and folic acid, which keeps your body producing red blood cells and iron. Eating more chickpeas may help you wake up feeling energized and keep you feeling that way no matter what the day throws at you.
- Blueberries: This powerful fruit might be small, but that does not mean it is lacking in essential nutrients. A great source of fiber, blueberries give you long-lasting energy. They are also full of antioxidants, which help your immune system function properly.
- Avocado: Will avocados ever cease to amaze us with all of their health benefits? The healthy fats found in this fruit are essential for your body to absorb the nutrients you consume. They are also great sources of fiber and B vitamins. We certainly wouldn't opposed updating that old saying to “an avocado a day keeps the doctor away.”
- Brown Rice: Brown rice is a great source of manganese, which is a vital nutrient that allows your body to get energy from macronutrients. Pair it with your favorite plant-based proteins for a quick, delicious, and immune-boosting meal.
Calming Foods for Your Mind and Health
Did you know that certain foods can help you deal with feelings of stress? Foods that weaken the immune system can also add to anxiety levels, which is why it is especially important to watch what you eat if you suffer from anxiety. If you're experiencing more anxiety, look to foods that can help you achieve mental, emotional, and physical balance.
Caffeine and sugar are two big culprits when it comes to making anxiety more severe. Alcohol is another. Try some of these calming immune boosting foods instead to give your body a helpful tool for anxiety:
- Turmeric: Antioxidants found in turmeric can combat depression and inflammation. On top of all of its nutritional benefits, turmeric’s eye-catching color can remind you to take some calming breaths.
- Dark Chocolate: Seeing chocolate on this list probably has a calming effect of its own, but the flavonoids found in this sweet treat are also important for helping blood flow to the brain. Dark chocolate is a good source of cacao, which helps your memory. Last, but certainly, not least, the cacao helps the immune system.
- Leafy Greens: Leafy greens are an excellent source of magnesium, which actually supports an important receptor in the brain that sends out a signal to encourage the body to calm down. Greens are also full of vital micronutrients that keep the immune system functioning at its highest potential.
Eating for Strength
One of the best ways to improve your mood is to break a sweat. Physical exertion produces hormones and chemicals that can positively affect many of your mental functions including memory and mood. Researchers have even found a connection between building muscle with resistance training and improved mental clarity and mood.
The foods you eat have a direct impact on the effectiveness of any workout routine. You cannot build muscles without the proper nutrients, so if you are looking to improve your strength, start with the foods you are consuming.
If you exercise, there are plenty of foods that double with immune-boosting powers while helping you build muscle. Add some of the following ingredients to your daily meals to make the most out of all your workouts:
- Almonds: These nutritious nuts are fabulous sources of protein, which helps your body build muscle. Almonds are full of riboflavin, which assists in the production of oxygen. They are also full of vitamin E to boost immunity and help you feel your best.
- Chia Seeds: Not only are chia seeds good sources of protein, but they have all nine essential amino acids, which means they are a complete protein. Sprinkle some into your morning smoothie or into your lunchtime salad to take advantage of this muscle-enhancing protein. Chia seeds are great for your gut, which will up your immunity and help you stay healthy enough to maintain your workout schedule.
- Lentils: You can find a whopping nine grams of protein in just a ½ cup serving of lentils, which is enough to replenish your muscles after a grueling sweat session. Lentils are also great sources of fiber, phytonutrients, and antioxidants, which will keep your immune system flexing as well.
Optimize the Boost
In addition to eating healthy, nutritious foods, incorporating some immune-boosting habits into your daily routine can help you feel your best. When thinking about how to boost the immune system naturally, be sure to consider a comprehensive approach that incorporates your physical, mental, and emotional well-being so you can make the most out of all of your efforts.
When it comes to your immune system, diet and exercise are clearly essential factors. Nutrition and movement help your body function the way it is meant to biologically. Lifestyle factors like sleep and stress can also affect the way you feel, which is why it is essential to try to make sleep a priority. If adding more immune-boosting foods to your diet does not help you sleep or reduce anxious thoughts, you might want to consider some activities like meditation or a relaxing bath to help with stress.
At Thistle, we want to make it as easy as possible to get the immune boosting foods you need to stay healthy at every stage of your life. Our nutritious meal deliveries make it easy to turn taking care of yourself into a habit. Sign up for one of our plans today to be on the road to a healthier you.
Foods with immune-boosting powers can help keep you healthy both physically and mentally. Whether you are looking to gain motivation or deal with anxiety, it's important consume the right foods in order to give your body what it needs to thrive.
Adding immune boosting foods to your daily menu is a great way to feel better both physically and mentally. If you are wondering how to boost the immune system naturally, the first place to look is your plate, as adding the right nutrients to your diet is one of the best ways to supercharge your system and kick your immunity into high gear.
Go with Your Gut
When you are thinking about improving your immunity, you should first look to your gut. This delicate microbiome plays a vital role in keeping you in top health.
Your gut health is incredibly important for your immune system and its ability to fight off disease. In fact, researchers at Johns Hopkins University found that a large section of the immune system is located in the gut. Your intestinal tract is full of about 500 different kinds of bacteria that work together with your immune system to ward off disease.
If your diet is full of artificial sweeteners, alcohol, processed snacks, and other foods that weaken the immune system, you will be much more susceptible to germs, exhaustion, and overall malaise. We might all miss our weekly happy hours, but this extended time at home is giving us the opportunity to show our guts and our immune systems some love.
Foods that Make You Energized
If you feel your energy lagging during the day, consider adding some energizing immune boosting foods. They can help you perk up so you have the motivation to start those projects on your mind...or just make you are more alert during your afternoon. We all need to remember to be kind to ourselves and practice whatever self-care we need to make it through.
Add some of these ingredients to your quarantine meals to increase your energy levels for however you are going to spend your day:
- Chickpeas: This little legume is a powerhouse when it comes to optimizing energy levels. Whether you eat them as a snack or add them to a colorful stir fry, chickpeas are full of protein, fiber, and folic acid, which keeps your body producing red blood cells and iron. Eating more chickpeas may help you wake up feeling energized and keep you feeling that way no matter what the day throws at you.
- Blueberries: This powerful fruit might be small, but that does not mean it is lacking in essential nutrients. A great source of fiber, blueberries give you long-lasting energy. They are also full of antioxidants, which help your immune system function properly.
- Avocado: Will avocados ever cease to amaze us with all of their health benefits? The healthy fats found in this fruit are essential for your body to absorb the nutrients you consume. They are also great sources of fiber and B vitamins. We certainly wouldn't opposed updating that old saying to “an avocado a day keeps the doctor away.”
- Brown Rice: Brown rice is a great source of manganese, which is a vital nutrient that allows your body to get energy from macronutrients. Pair it with your favorite plant-based proteins for a quick, delicious, and immune-boosting meal.
Calming Foods for Your Mind and Health
Did you know that certain foods can help you deal with feelings of stress? Foods that weaken the immune system can also add to anxiety levels, which is why it is especially important to watch what you eat if you suffer from anxiety. If you're experiencing more anxiety, look to foods that can help you achieve mental, emotional, and physical balance.
Caffeine and sugar are two big culprits when it comes to making anxiety more severe. Alcohol is another. Try some of these calming immune boosting foods instead to give your body a helpful tool for anxiety:
- Turmeric: Antioxidants found in turmeric can combat depression and inflammation. On top of all of its nutritional benefits, turmeric’s eye-catching color can remind you to take some calming breaths.
- Dark Chocolate: Seeing chocolate on this list probably has a calming effect of its own, but the flavonoids found in this sweet treat are also important for helping blood flow to the brain. Dark chocolate is a good source of cacao, which helps your memory. Last, but certainly, not least, the cacao helps the immune system.
- Leafy Greens: Leafy greens are an excellent source of magnesium, which actually supports an important receptor in the brain that sends out a signal to encourage the body to calm down. Greens are also full of vital micronutrients that keep the immune system functioning at its highest potential.
Eating for Strength
One of the best ways to improve your mood is to break a sweat. Physical exertion produces hormones and chemicals that can positively affect many of your mental functions including memory and mood. Researchers have even found a connection between building muscle with resistance training and improved mental clarity and mood.
The foods you eat have a direct impact on the effectiveness of any workout routine. You cannot build muscles without the proper nutrients, so if you are looking to improve your strength, start with the foods you are consuming.
If you exercise, there are plenty of foods that double with immune-boosting powers while helping you build muscle. Add some of the following ingredients to your daily meals to make the most out of all your workouts:
- Almonds: These nutritious nuts are fabulous sources of protein, which helps your body build muscle. Almonds are full of riboflavin, which assists in the production of oxygen. They are also full of vitamin E to boost immunity and help you feel your best.
- Chia Seeds: Not only are chia seeds good sources of protein, but they have all nine essential amino acids, which means they are a complete protein. Sprinkle some into your morning smoothie or into your lunchtime salad to take advantage of this muscle-enhancing protein. Chia seeds are great for your gut, which will up your immunity and help you stay healthy enough to maintain your workout schedule.
- Lentils: You can find a whopping nine grams of protein in just a ½ cup serving of lentils, which is enough to replenish your muscles after a grueling sweat session. Lentils are also great sources of fiber, phytonutrients, and antioxidants, which will keep your immune system flexing as well.
Optimize the Boost
In addition to eating healthy, nutritious foods, incorporating some immune-boosting habits into your daily routine can help you feel your best. When thinking about how to boost the immune system naturally, be sure to consider a comprehensive approach that incorporates your physical, mental, and emotional well-being so you can make the most out of all of your efforts.
When it comes to your immune system, diet and exercise are clearly essential factors. Nutrition and movement help your body function the way it is meant to biologically. Lifestyle factors like sleep and stress can also affect the way you feel, which is why it is essential to try to make sleep a priority. If adding more immune-boosting foods to your diet does not help you sleep or reduce anxious thoughts, you might want to consider some activities like meditation or a relaxing bath to help with stress.
At Thistle, we want to make it as easy as possible to get the immune boosting foods you need to stay healthy at every stage of your life. Our nutritious meal deliveries make it easy to turn taking care of yourself into a habit. Sign up for one of our plans today to be on the road to a healthier you.
