Research shows that diet has a significant impact on immune function and plays a key role in the body’s ability to prevent disease and stay healthy. While this may seem like a bit of a no-brainer, it’s easy to overlook. Stressful situations (e.g. global pandemics) often cause us to quickly seek comfort in the form of sugary or highly processed snacks. But while these foods may give us temporary respite via a quick dopamine spike, they don’t do us any good in the long run.
A well-balanced diet full of colorful fruits and vegetables, healthy fats and adequate protein is really the key to supporting our bodies in times of stress, and ensuring that our immune system is adequately supplied with all the important nutrients needed to function optimally . Since snacking often goes wrong, I like to focus on ways we can make this work to our advantage.
By incorporating foods, herbs and spices rich in nutrients known to support immune function into all our snacking rituals, we can make snacking a time to build rather than deplete our vitality. Read on for some immune-boosting snack inspiration.
Apple and seed packed nut butter
You’ve all heard the expression, “An apple a day keeps the doctor away.” There is certainly truth to this, as apple peels contain a high concentration of the flavonoid quercetinknown to boost immune function and support a healthy inflammatory response. By combining your apple with the nutritional powerhouse that is nut butter, the humble apple becomes a substantial snack, providing not only protein and healthy fats, but also the powerful free radical scavenging vitamin E, a key player for healthy immune function. Mixing a few tablespoons of seeds into your nut butter (pumpkin, sunflower, sesame, chia, hemp) takes this to the next level, allowing you to pack even more good stuff into your snack, including immune-healthy nutrients like zinc, selenium, and omega-3 fatty acids.
Turmeric Spice Popcorn
Popcorn is the perfect snack when you need a salty, crunchy hit. It feels a bit naughty, but properly prepared is actually quite healthy, as it contains dietary fiber necessary for healthy digestion, and polyphenols that scavenge free radicals that help protect the body from oxidative damage. The best thing about popcorn, however, is that it can serve as a backdrop to immune-boosting herbs and spices, making it a real powerhouse of a snack. Turmeric is my favorite choice, as it brings immune-boosting and inflammation-supporting properties to the mix, as well as a delicious tangy flavor and beautiful golden color. To four cups of freshly popped popcorn, add 1/4 teaspoon turmeric, 1/4 teaspoon garlic powder, 1/8 teaspoon cayenne pepper (or to taste), and a generous amount of nutritional yeast. Mix well and serve.
Roasted red pepper hummus
Everyone knows that vitamin C is great for boosting our immune function, but usually people think of oranges when they try to increase their consumption. In fact, a cup of chopped red pepper contains almost three times as much vitamin C as oranges, with a fraction of the sugar, and also provides plenty of vitamin A – another key player in healthy immune function. There are many great recipes for roasted red pepper hummus just a Google search away, but for those short on time, I like to buy a jar of already roasted red peppers and combine it with pre-made hummus. Drain the peppers and place them in a food processor with a 16 oz container of prepared hummus, and blend until smooth. Serve with vegetable sticks.
Yogurt and berries
Yogurt is a great snack because of its high protein content, supply of B vitamins, trace minerals and ample populations of beneficial microorganisms, all of which have been shown to boost immune function and prevent certain diseases (but make sure you choose a yoghurt that is unsweetened and contains live cultures to ensure you get the most benefits). By topping your yogurt with richly pigmented berries like blueberries, raspberries, or cherries, you also add oxidation-protective power, which helps protect your body from the negative effects of an excited inflammatory response.
DIY Trail Mix
As previously mentioned, nuts and seeds are nutritional powerhouses, packed with protein, healthy fats, and vitamins and minerals like vitamin E, selenium, and zinc that the immune system needs to function optimally. There are many trail mixes available, but many contain added sugars, processed oils and high sodium levels that take away from the nutritional benefits. For this reason, I prefer to make it myself, mixing walnuts, almonds, sunflower seeds and pumpkin seeds with a small amount of dark chocolate and unsweetened dried fruit for sweetness. This is handy to throw in your bag when you’re on the go, so you have an immune-boosting snack at hand anytime, anywhere.
Writer Danielle Charles Davies has a BSc in Herbal Sciences from Bastyr University and completed the two-year clinical training program at the Vermont Center for Integrative Herbalism in Montpelier, VT. Her articles have appeared in Taproot, The Journal of the American Herbalist Guild, and Kindred Magazine, among others. She lives in Northern Michigan with her husband, two dogs and eight ducks. She blogs at www.bluemoonkitchen.com.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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