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While an overall healthy, balanced diet is the best way to keep your immune system at its best, some nutrients are especially important for the immune system. These include Omega 3 and Omega 6 fatty acids, Vitamins A, C, D and E and the minerals copper, zinc, selenium and iron. There is also research suggesting that foods that keep our gut bacteria healthy, such as yogurt or other sources of probiotics and foods that contain fiber, may also help our immune system. It is important that these vitamins and minerals come mostly in the form of whole foods so that we get the most health benefit and also so that we don't overdo it as some vitamins and minerals are harmful in large amounts.
Other ways to help reduce your risk for getting sick this cold and flu season include:
• Wash your hands frequently
• Avoid people who are ill
• Maintain a healthy weight
• Get a flu shot
• Manage your stress
A day of eating to boost your immune system
Breakfast:
Oatmeal with yogurt and chia seeds or walnuts
• Chia seeds or walnuts provide omega 3 fatty acids and fiber; walnuts are a good source of copper
• Oatmeal provides zinc, iron, copper and fiber
• Yogurt provides probiotics beneficial to the gut bacteria and some yogurts are fortified with vitamin D
Lunch
Salsa Tuna and whole grain crackers
• Provides vitamins A, C, & D, selenium, omega 3 and 6 fatty acids and fiber
Dinner
• Butternut Squash and Sage Quinoa with rotisserie chicken and spinach salad
o Quinoa contains iron, zinc, copper and selenium
o Butternut Squash contains vitamins A, C & E
o Chicken contains zinc, iron and selenium
o Spinach contains Vitamins A & C, and iron
Snacks:
1 hard boiled omega-3 egg
• This snack contains: omega-3 and -6 fatty acids, and vitamins D & E
Hummus with red bell pepper strips and carrot sticks
• This snack contains: copper, zinc, vitamins A & C
1 banana with peanut butter • This snack contains vitamins C & E, copper and zinc
Salsa Tuna
Makes 1 serving
1 5-ounce can chunk light tuna in water, drained
1 cup fresh pico de gallo style salsa, excess liquid drained
1 teaspoon olive oil
Mix all together and scoop up with whole grain crackers.
Butternut Squash and Sage Quinoa
Makes 4 servings
1 tablespoon olive oil
1 small butternut squash
1 tablespoon butter canola blend spread (or 1/2 tablespoon butter and 1/2 tablespoon oil)
1/2 cup chopped onion
1 -2 cloves garlic, minced
2 tablespoons chopped fresh sage
1 cup quinoa
2 1/2 cups unsalted chicken or vegetable broth
1/4 teaspoon salt, divided
Freshly ground black pepper, to taste
Preheat oven to 400 degrees. Cut butternut squash in half, discard seeds and membranes from center, peel and chop into small cubes (about 1/2 inch square). Toss with olive oil and spread in a single layer on a baking sheet. Sprinkle 1/8 teaspoon salt and freshly ground black pepper to taste over squash. Place in oven and roast for 30 minutes or until tender and beginning to brown. Pull out of oven and set aside 1 1/2 cups to add to the quinoa (this step can be done up to 2 days ahead of time, just reheat squash before adding to the quinoa). Place any remaining squash in the refrigerator for another use.
When squash has been cooking for about 15 minutes, melt the butter canola blend in a saucepan over medium heat, and sauté the onion and garlic for 2 -3 minutes or until onion begins to soften. Add the sage to the pan and sauté for one minute. Add the quinoa to the pan and sauté for another minute, and then add the chicken stock and the remaining 1/8 teaspoon salt. Increase heat to high, bring to a boil, then cover, reduce heat to low and cook until quinoa is at desired doneness (about 15 minutes). Reheat the squash if necessary, stir the 1 1/2 cups of squash into the quinoa and serve.
