Immunity: Nutrition and Immunity
Lots of people are talking about hand-washing and disinfectants and masks. These things are important! But what about your own individual immune response to infection? What if you had the power to strengthen your immune system by the foods you eat every day?
Here are some examples of ways that nutrition affects your immune system:
🍏 Protein is crucial for antibody production
🍏 Fiber feeds good bacteria in the gut that support immune function
🍏 Omega-3 fats support a healthy inflammatory response
🍏 Vitamin D interacts with receptors on cells where viruses bind
PLUS...whenever your immune system mounts a response to an infection, you get more inflammation and oxidative stress (ever heard of free radicals?) 🔥Those free radicals create problems everywhere in your body.
But you want to know one of the best ways to combat oxidative stress and free radicals?
"Fruits and veggies are chock full of vitamins and minerals that combat oxidative stress to keep your immune system healthy".
Nutrition. 🥑🥒🥦🍏
Fruits and veggies are chock full of vitamins and minerals that combat oxidative stress to keep your immune system healthy. A study that was just published in the journal Nutrients recommends eating foods that provide these things:
👍 Protein
👍 Omega-3s
👍 Fiber
👍 Vitamin D
👍 Vitamins A, C, E
👍 Vitamins B6 and B12
👍 Zinc
👍 Iron
👍 Copper
👍 Selenium
You can load your system up with these nutrients by eating quality proteins, healthy fats, and lots of fresh vegetables every day.
Foods That Support The Immune System:
👍 Garlic
👍 Citrus Fruits
👍 Broccoli
👍 Ginger
👍 Green Tea
👍 Almonds
👍 Red Bell peppers
👍 Spinach
👍 Turmeric
For more ideas of how to strengthen your immunity as we move into the fall season, we are here to help!
Ginger Lime Salmon Bowls
For the noodles:
2 zucchinis
2 carrots
coarse sea salt
For the marinade:
2 limes
1 1/2 inches fresh ginger
2 tablespoons coconut vinegar
1/2 teaspoon garlic powder
1 1/2 pounds salmon, 6 ounce filet per person
For the garnishes:
3 green onions
1 avocado
parchment paper
1 bunch spinach
extra virgin olive oil, for kale
1 lime
4 tablespoons toasted sesame seeds
For the dressing:
1 lime
1 tablespoon coconut vinegar
1 teaspoon sesame oil
2 teaspoons honey
1/8 teaspoon crushed red pepper flakes, optional
HOW TO PREPARE
1.For the noodles: To make zucchini and carrot noodles, use a julienne peeler or a spiral cutter OR simply use a sharp knife to cut the zucchini and carrot first lengthwise into strips, then slice those strips as finely as possible into spaghetti-like pieces.
2.Sprinkle some sea salt over the noodles and let them sit for 25 minutes in the sink to sweat out excess water. After the 25 minutes, rinse well to remove excess salt and pat dry with a paper towel.
3.Cook in a large pan over medium heat for about 2 minutes, to allow the noodles to soften slightly.
4.Remove from heat.
5.For the marinade: Juice limes. Peel and grate the ginger.
6.In a shallow dish big enough to hold the salmon in a single layer, combine ginger, coconut vinegar, lime juice, and garlic powder. Add the salmon filets and refrigerate for 2-3 hours.
7.Preheat oven to 425F.
8.For the garnishes: Slice green onions thinly on the diagonal; peel and thinly slice avocado.
9.Remove the salmon from the marinade and place on a baking sheet lined with parchment paper or silpat. Bake for about 18-20 minutes until the salmon is cooked through. Remove from oven.
10. Quarter lime and set aside for garnish.
11. For the dressing: Juice lime for dressing. Add remaining dressing ingredients and whisk well.
12.To each serving bowl add: udon, salmon, and spinach. Garnish with sliced avocado, green onions, sesame seeds, and a lime wedge. Drizzle with dressing and serve.
ACTIVE TIME30 minutesTOTAL TIME3 hours 30 minutesSERVINGS4
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References:
Iddir M, Brito A, Dingeo G et al. Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients. 2020; 12.
https://www.mdpi.com/2072-6643/12/6/1562
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