As the school year approaches, it's essential to equip your body with the tools it needs to fight off germs and stay healthy. A strong immune system is your best defense against common colds, flu, and other illnesses. One of the most effective ways to bolster your immunity is through nutrition. Here are 10 nutrient-packed foods that can help you stay healthy and resilient throughout the school year:
1. Citrus Fruits
Citrus fruits are a great source of vitamin C, a powerful antioxidant that helps boost immune function. Vitamin C is essential for the production of white blood cells, which play a crucial role in fighting off infections. A study published in the Nutrients journal in 2018 found that supplementing with vitamin C reduced the duration and severity of colds in adults.
2. Leafy Greens
Leafy greens, such as spinach and kale, are packed with vitamins, minerals, and antioxidants. They contain high amounts of vitamin A, which supports immune cell function. A 2021 study in the Journal of Nutrition found that consuming a diet rich in leafy greens was associated with a lower risk of upper respiratory tract infections.
Our favorite way to pack in the greens? Nature Restore American Grown Greens Powder, made with three powerful organic greens and grown right here in the USA.
3. Yogurt
Yogurt is a great source of probiotics, beneficial bacteria that can help maintain a healthy gut microbiome. A healthy gut is essential for a strong immune system. A 2019 meta-analysis published in the British Journal of Nutrition found that consuming probiotic supplements could reduce the incidence of upper respiratory tract infections in healthy adults.
4. Nuts and Seeds
Nuts and seeds are rich in healthy fats, vitamins, and minerals. They contain zinc, a mineral that is essential for immune function. A 2017 study in the Journal of Trace Elements in Medicine and Biology found that zinc supplementation could help reduce the duration of colds.
5. Garlic
Garlic contains allicin, a compound that has been shown to have antimicrobial properties. A 2019 study in the Journal of Functional Foods found that garlic supplementation was associated with a reduced risk of common colds.
6. Sweet Potatoes
Sweet Potatoes are rich in beta-carotene, a precursor to vitamin A. As mentioned earlier, vitamin A is essential for immune function. A 2019 study in the Journal of Food Science and Technology found that consuming a diet rich in beta-carotene was associated with a reduced risk of upper respiratory tract infections.
7. Berries
Berries are packed with antioxidants, which can help protect cells from damage and boost immune function. A 2018 study in the Journal of Nutrition found that consuming a diet rich in berries was associated with a lower risk of upper respiratory tract infections.
One way to enhance your berry intake is with Nature Restore's Organic Strawberry Powder, Wild-Harvested Açaì Berry Powder, and Organic Raspberry Juice Powder. These delicious and nutrient-dense superfood powders offer a convenient way to boost your immune system and enjoy the benefits of berries year-round.
8. Mushrooms
Mushrooms are increasingly recognized for their nutritional benefits and potential health-promoting properties. Some mushrooms, such as Reishi and Agaricus, have been studied for their immune-boosting effects.
- Reishi Mushroom: Reishi mushrooms contain beta-glucans, which can stimulate the immune system. A 2021 study in the International Journal of Molecular Sciences found that Reishi mushroom extract could enhance immune function in mice. A convenient way to have access to Reishi mushrooms all year long is with an Organic Reishi Powder.
- Agaricus Mushrooms: Agaricus mushrooms are a good source of beta-glucans and other bioactive compounds. A 2018 study in the Journal of Functional Foods found that Agaricus mushroom extract could improve immune function in healthy individuals. You can find this mushroom in a shelf-stable powder form here.
9. S.O.D. Plus
S.O.D. Plus is a powerful antioxidant supplement that can help protect your cells from damage caused by free radicals. Free radicals are highly reactive molecules that can contribute to a variety of health problems, including chronic diseases and premature aging.
S.O.D. Plus contains a high concentration of superoxide dismutase (SOD), a potent antioxidant enzyme that neutralizes free radicals. S.O.D. is found naturally in the body, but its levels can decline with age and exposure to environmental stressors. Taking a supplement such as S.O.D. Plus can support a healthy immune system and may help reduce the risk of chronic diseases.
10. Ginger
Ginger is a root vegetable with a long history of use in traditional medicine. It is known for its anti-inflammatory properties and may also have immune-boosting effects. While more human studies are needed to fully confirm its immune-boosting benefits, a 2017 study published in the Journal of Ethnopharmacology found that ginger extract could improve immune function in mice. Ginger may also help reduce the duration and severity of colds.
Remember, while these foods can help boost your immunity, it's important to maintain a balanced diet and engage in regular physical activity. Additionally, getting enough sleep and managing stress are also crucial for a healthy immune system. By incorporating these immune-boosting foods into your diet and practicing healthy lifestyle habits, you can help keep your body strong and resilient throughout the school year.
The information provided in this blog is intended for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any changes to your diet or lifestyle.
