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6 Healthy Snacks to Support Your Immune System

by peter
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Following a healthy, balanced diet that prioritizes whole foods over processed foods is one of the best ways to support your immune system and keep you healthy. Some of the healthy snacks in our daily routine may help us get the nutrients we need to boost our immune system.

6 Healthy Snacks to Support Your Immune System

  1. Apples
    Apples contain quercetin, a phytonutrient or plant compound with antioxidant activity. These compounds support the immune system by helping the body balance inflammation and keep the gut healthy. Pumpkin seeds are rich in zinc and magnesium, minerals that are cofactors in many of the chemical reactions in our bodies that we need to stay healthy. You can buy pumpkin seed butter online (it has a similar consistency to nut butter) or you can make your own by blending roasted pumpkin seeds in a blender until smooth.
  1. Red bell peppers
    One cup (150 grams) of sliced red bell peppers contains twice as much vitamin C as an orange. Vitamin C supports the immune system by strengthening the skin barrier (the first line of defense against pathogens) and eliminating free radicals that damage cells (giving viruses a foothold). Studies have also shown that vitamin C helps reduce the incidence, severity and duration of colds. For a well-rounded, filling snack, pair vegetables with hummus, which is high in zinc.
  1. Pumpkin
    Instead of dipping your chips, prepare some pumpkin fries and heat them up to enjoy all week long. Simply slice pumpkin (remove seeds), brush with oil, and bake at 425°F (218°C) for 40 minutes. Pumpkin contains carotenoids, a type of phytonutrient that our bodies convert into the antioxidant vitamin A. You can further boost the antioxidant value of these fries and make them taste even better by tossing them with avocado oil and antioxidant-rich herbs and spices, such as minced coriander or ground cumin.
Cute little girl hugging a pumpkin in a pumpkin patch
  1. Tea
    A cup of tea won’t provide any calories if you’re hungry, but it will hydrate and help prevent mindless snacking if you’re not really hungry. Both black and green tea contain L-theanine, an amino acid that has been shown to help reduce stress, a major factor in immunity. Green tea is also a source of the anti-inflammatory antioxidant epigallocatechin gallate (EGCG). If you need to pair it with a sip of green tea, dark chocolate is recommended because it is rich in antioxidants.
  1. Radishes
    Radishes are a crunchy, slightly spicy vegetable rich in antioxidants and vitamin C. Guacamole, which is made from avocados, contains vitamin E, another free-radical inhibiting nutrient.
  1. Brazil Nuts
    Just one Brazil nut contains more than the daily requirement of selenium. Selenium is a very important antioxidant that promotes detoxification and thyroid health. Add an acai nut to your smoothie before blending it with antioxidant-rich fruits like blueberries and vitamin C-rich citrus fruits.

We hope the above article on 6 Healthy Snacks helps you with your health.

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