Foods To Support A Healthy Immune System

We are currently in a time where having a strong immune system is top of mind. The big question is What foods actually help support a strong immune system?

Our dietitians are sharing a few of the top nutrients to help keep your immune system healthy, along with a list of foods to help you on your next shopping trip. You’ll notice there is a common theme in our recommendations: eat more produce! #HaveAPlant

Vitamin C—you guessed it! This is the first nutrient that comes to mind when we think of immunity and for good reason. Lack of Vitamin C in your diet can result in decreased immunity, so it is important to be sure you are including foods with this vitamin throughout your day.
- Sweet bell peppers (Did you know, sweet red bell peppers have more vitamin C per serving than an orange?!) Stock up on those sweet snack-size peppers! Or perhaps Stuffed Bell Peppers should be on your meal plan for this week!
- Citrus fruits (In season right now!)
- Strawberries
- Kiwi
- Spinach
- Kale
- Broccoli
- Spinach
Vitamin E—this antioxidant is not only fabulous for healthy skin, but also helps your body fight off infection.
- Almonds
- Peanuts
- Hazelnuts
- Sunflower Seeds
- Spinach
- Broccoli
Vitamin A—you may be able to find foods with this vitamin by their color! Foods rich in orange color contain carotenoids, which our body then turns into Vitamin A when we eat them. These, too, are antioxidants to give your immune system the boost it needs.
- Carrots
- Sweet potatoes
- Cantaloupe
- Squash

There are many more nutrients that help support a strong immune system. The nutrients above includes just a few. All of the foods that are listed above are recommended in a well-balanced diet. You’ll see the Dietitian’s Choice logo on each of these products throughout our stores. We encourage you to adapt a “diet” rich in fruits, vegetables, whole grains, lean sources of protein, healthy fats, and dairy products.

Food Safety, First!

As always, it’s important to practice safe food handling techniques including washing your hands and cleaning your fruits and vegetables. The CDC recommends washing (or scrubbing) produce under running water. Even on foods where you don’t typically eat the peel (such as a banana, or kiwi) it’s important to wash them. It’s possible for germs to get inside the fruit when cutting the peel or the skin off. Washing produce is a great way for your kids to get involved in the kitchen. It teaches them great food safety practices and encourages them to be involved with meal and snack preparation.

Happy & Healthy Eating,

Amy and Emily
Registered Dietitians

Sources: NIH ,Cleveland Clinic, CDC

Kim

Hi Everyone! My topic for today’s blog is the “5 Second Rule”. I think at some point in time we all have either given into the 5 second rule and/or at least contemplated it, right? I, myself, can say that is true. Saying to myself… “Really, what could possibly be wrong with this, it was only on the floor for a second?!?!” Well, let me tell you, there are various organisms including some fairly harmful bacteria that reside in the soil: Listeria, Salmonella, E.coli… just to name a few. Granted, not all bacteria residing in the soil are harmful, but the reality is we do not know where these harmful ones are lurking. They don’t glow, smell or leave any type of calling card that let you know where they are residing, so it is best to presume they may just be there!

Also, just thinking about all of the places our shoes take us each day, from either walking across the grass to pick up something blowing in the wind to walking through a park or down a trail where a dog needed to do it’s business or a bird flew overhead leaving nature’s duty in it’s path. This leaves the bottoms of our shoes a nice little harborage area for germs, in turn leaving some of these bugs behind on the floor as we walk through the cafeteria or into the restaurant or across our own floor at home. Some might say, “Well, I remove my shoes when I get home.” I think we all have experienced, though, even if we are committed to taking our shoes off in our homes, that our floors still get dirty. Either from dust, old food debris that may have fallen on the floor from previous meals and even dirt (because we cheat from time to time, don’t we? “I just need to run in quick and get my cell phone that I left on the counter!”) …your secret is safe with me.

If the potential for some harmful microorganisms lurking on the floor doesn’t raise a cause for just throwing the food out, what about the thought of any physical object sticking to the food item. A piece of hair, a small pebble or that little dust bunny. Biting into these physical objects makes eating not very pleasurable either.

So the next time someone shouts, “5 Second Rule!” Think twice… Do you want to take the risk? Or would you rather pick it up, throw it out, wash your hands (of course) and go for another bite of something that hasn’t spent even a second on the floor!

Wishing you healthy and SAFE eating!

Kim
Coborn’s, Inc, Food Safety & Nutrition Manager, Registered Dietitian

Click Here for more articles written by Kim

Tags: sickness

Foods to Support A Healthy Immune System

Foods To Support A Healthy Immune System

Food Safety, First!

The Truth About the 5 Second Rule