Immunity-Boosting Foods For Your Diet
Tori Jensen is the registered dietitian at ah.mi, a health and wellness company on a mission to inspire all women to live healthier, happier lives by empowering them to jumpstart a healthy lifestyle. Tori's sharing her easy tips to add immunity-boosting foods to your diet.
Who’s up for an ice cream social...distancing party?
At ah.mi, we can’t wait for the day when we can head back to the neighborhood pool for a game of sharks and minnows and a scoop of ice cream! I’m Tori, ah.mi’s registered dietitian, the health & wellness company you can rely on for easy healthy recipes, approachable nutrition info, and realistic fitness inspo so that you can keep it healthy, without going crazy. Let’s dive into a few foods that you can add to your plate to boost your immune system!
These sweet, and sometimes sour, morsels add color to our plates, showcasing berries’ wide range of phytochemicals, or plant compounds that interact with our body to promote health. Rich in the antioxidant Vitamin C, adding these juicy gems to yogurt or popping them for a snack will support your own immune cell function and clear out harmful free radicals that contribute to inflammation and chronic disease. Research also supports that vitamin C helps to prevent and treat respiratory infections. Enjoy a healthy hit of plant power and vitamin C with Peekaboo’s Strawberry with Hidden Carrot.
The plant source of vitamin A, beta-carotene, is most associated with orange produce like carrots and pumpkin, but it's also densely packed into leafy greens! In addition to its antioxidant properties, beta carotene aids in regulating your body’s immune function by interfering with inflammation on mucosal surfaces. These small but mighty plants are also good sources of polyphenols, vitamins C and fiber to support a healthy gut. Spinach, kale and romaine are maybe the most common, but next time you’re at the store, take a second to cool off in the produce aisle misters and check out the gorgeous multicolored stems on rainbow chard...my kids tell me these are a unicorn's favorite veggie! Spinach is another hit with our family due to its subtle taste and versatility. It’s easily added to smoothies, eggs, and even ice cream in Peekaboo’s Mint Chip with Hidden Spinach. For a dose of greens at breakfast, try ah.mi’s Clean Green smoothie.
The fermented food you’re probably most familiar with is yogurt. Creamy and tart, this dairy product provides probiotics, or live microorganisms, to colonize our gut with bacteria, promoting normal digestion and a healthy immune response.
Like ice cream, yogurt is an excellent source of complete protein and rich in calcium. Amino acids are the building blocks of protein which control the activation of your immune system and regulate production of antibodies for future exposure to infection. Start your morning off right with ah.mi’s go-to yogurt parfait, Jenna’s Denver Freeze, and make it your own with whatever fun toppings you have in the pantry.
These crunchy morsels are excellent sources of plant based protein, healthy fats, fiber and the trace mineral zinc. Zinc supports the signaling pathways of your immune cells which fight off infections. This essential mineral is also noted for its anti-inflammatory and antioxidant properties. Cashews, almonds and peanuts boast the most zinc, in the nut family, and are the perfect snack to grab when you’re on the go!
My kids like fish sticks, but they also love this cold water fish for its vibrant, pink color and mild flavor. Salmon, a fave shade for my summertime pedicure, is a plentiful source of lean protein, zinc, omega 3 fatty acids and vitamin D.
Omega-3 fatty acids are polyunsaturated fats that reduce acute and chronic inflammation and calm an overactive immune system. As an added bonus, these healthy fats, also found in nuts and seeds, support healthy brain growth and development for you, and the little sprouts at your dinner table.
Vitamin D is partly responsible for healthy bones and has properties that support the regulation and antiinflammatory properties of immune cells. A few minutes a day of good ole fashioned sunshine is another way to ensure you're getting enough vitamin D. Those weeks when you’re too slammed to fit in a workout, even a short walk around the block, or a quick game of chase with the kids, can boost your immunity and your mindset!
So whether you’re headed to a gathering with friends or just trying to sneak some extra veggies into your kids, Peekaboo Ice Cream is ah.mi’s go-to for an organic, summertime treat...we can’t wait to see what’s hidden in the new flavor Unicorn!