wash your hands

Nutrient-Rich Foods to Include

Beyond washing your hands, cleaning surfaces, what else can you do to help keep your body ready to fight against illness? Focus on including plenty of nutrient-rich foods! There isn’t any one “magic” food, rather it is important to include a wide variety of foods that can help to support your immune system.

Check out examples of foods to include below and more on how they can help your body.

Nutrient-Rich Foods To Include - Rich in Protein, Vitamin A, Vitamin C, and Vitamin E

PROTEIN

Include a wide variety of protein-rich foods as protein is an important player in the immune system.

Food examples to include: yogurt (especially Greek yogurt), peanut butter, seafood, poultry, eggs, beans, lentils, tofu, nuts, and seeds.

Quick ideas:
- 3 Bean Salad: combine 1 can each (drained and rinsed) of chickpeas, black beans, and kidney beans. Then toss with 1/4 cup vinegar, 1/4 cup olive oil, 1 teaspoon garlic powder, and season with sea salt and black pepper.

- Snack on Bada Bean Bada Boom - roasted broad beans (available in a variety of flavors) that deliver 7 grams of protein per 1/4 cup

- Have a cup of Greek yogurt as a snack and top it with granola, nuts, and/or fruit

VITAMIN A

Think of vitamin A as a regulator - it helps in the body to regulate the immune system. Plus it helps to keep skin and tissues in the respiratory system, intestines, mouth, and stomach healthy.

Food examples to include: apricots, sweet potatoes, carrots, broccoli, spinach red bell peppers, apricots, or eggs.

Quick ideas:

- Roasted sweet potatoes as a side dish at dinner. Place cubed sweet potato on a baking sheet, drizzle lightly with olive oil, and roast at 425 degrees F for 25 - 30 minutes. Stirring throughout.

- Combine dried apricots with almonds as a snack

- Have a hard boiled egg as snack or sliced on top of a salad

VITAMIN C

Vitamin C is an antioxidant and it is a protector - plus it helps to stimulate the formation of antibodies.

Food examples to include: green peppers, red peppers, yellow peppers, strawberries, tomato juice, oranges, grapefruit, clementines, or Mandarin oranges.

Quick ideas:

- Slice red pepper and have them with hummus or guacamole

- Stir fry peppers with your favorite stir fry sauce and protein for dinner

- Have an orange sliced as a snack or a quick side dish with a meal

VITAMIN E

Vitamin is also an antioxidant which can help to neutralize free radicals in the body.

Food examples to include: sunflower seeds, almonds, vegetable oil, safflower oil, sunflower oil, peanut butter, and hazelnuts.

Quick ideas:

- Use vegetable oils to make your own homemade salad dressings - a quick ratio to use: 1/4 cup vinegar, 1/4 cup oil, 1 tablespoon honey mustard, season to taste with garlic powder, sea salt, and cracked black pepper.

- Snack on sunflower seeds or top salads with shelled sunflower seeds

- Have a peanut butter and banana sandwich as a quick meal or snack

Bottom-line is switch it up and get a wide variety of nutrient-rich foods. AND KEEP WASHING YOUR HANDS THOROUGHLY (at least 20 - 30 seconds with warm soapy water!).

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