Foods to boost your immunity during Covid 19.
We are in unprecedented times when now, more than ever, our immunity needs to be at its best. Even though social contact is limited you or family members may still be interacting with other people.
Our immune systems can be built up from eating nutrient dense foods and limiting processed packet foods. This is critical during Covid 19 to help us fight this disease should we become exposed to it. We need to nourish our bodies so they are ready to fight it.
Vitamins A, C, D, E and Zinc will help build our immune systems. Here are foods to include in your diet.
Vitamin A is an anti infection vitamin and important for the body’s defence system.
Foods - Consume a variety of apricots, eggs, green leafy vegetables, cheese, spinach & sweet potatoes.
Ideas - apricot slice, spinach & cheese omelette, frittata with baked sweet potato, baked sweet potato with cheesy spinach filling, mini frittatas with parsley, spinach & cheese.
Vitamin C boosts the immune system. Consume a variety of the following foods - broccoli, Brussel sprouts, oranges, parsley, paw paw, capsicum, pineapple, potatoes, strawberries, blueberries, raspberries, sweet potatoes and tomatoes. If berries aren’t in season then use frozen.
Ideas - berry smoothie with milk & yoghurt, tomato pasta sauce, chicken & orange pasta salad, berry overnight oats or hot berry porridge, layered granola with yoghurt & berries
Ensure you get out in the sun for at about 15 mins each day to get your dose of Vitamin D (without sunscreen). Foods to include are eggs, milk, tuna, white fish and sprouted seeds.
Ideas - boiled eggs, scrambled eggs, tuna mornay, tuna salad, fishcakes with sweet potato mash, tuna savoury egg muffins.
Vitamin E interacts with vitamins A & C and helps fight free radicals in the body.
Foods to boost vitamin E are almonds, beef, corn, eggs, hazelnuts & sunflower seeds.
Ideas - Seed slice, muesli slice with oats & almonds, trail mix with almonds, hazelnuts, sunflower, pumpkin seeds & dried apricots, steak with corn on the cob & mash, egg mini frittatas, omelettes.
Zinc boosts the immune response and promotes healing of wounds. Foods high in zinc are beef, capsicum, eggs, ginger, milk, lamb, sunflower & pumpkin seeds, seafood, wholegrains.
Ideas - spaghetti & meatballs with wholegrain pasta, beef stir fry with ginger, capsicum & broccoli, seafood mornay with wholegrain pasta, lamb cutlets with green leafy vegetables & wholegrain rice
Try to limit processed packet foods and sugar as too much sugar in the body can inhibit the absorption of good vitamins. It will also provide an added benefit of smoothing your energy highs and lows.
For lunchbox ideas and recipes you can purchase a copy of Carol’s book 'Lunchboxes Unwrapped'
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