Immune-Boosting Foods

In the midst of this COVID-19 outbreak, everyone is doing their best to stay safe and healthy. It is important to follow CDC guidance to wash your hands often, reduce contact with anyone who is sick, and stay home if you don’t feel well. It is just as important to build healthy habits into your daily routine:
 

• Rest – getting 7-9 hours of sleep every night can help keep your immune system strong, your mental focus sharp, and your mood positive!

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• De-stress – take 10 minutes or more to step away from the stress of everyday life. Try deep breathing, stretching, meditating, or something else that brings you joy and peace.

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• Be active – even just 30 minutes a day of active movement can lower stress levels and promote heart health. Try walking, cleaning, dancing, or another favorite way to move!

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• Eat well – good nutrition is key to good health, especially a strong immune system!

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There are no specific foods that will keep you from getting sick. However, there are groups of foods that can help your immune system (and body overall) stay healthy.

These food groups include:
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• Fruits and vegetables – these foods are loaded with nutrients that support health! Aim for 5 servings of fruits and vegetables each day. All forms count - fresh, frozen, canned, or dried!

• Lean proteins – protein is the building block for our cells that fight disease. Lower-fat options are best for keeping your body fueled and your heart healthy. Eat a variety of protein-rich foods like beans, lentils, nuts, chicken, turkey, fish, and lean cuts of meat.

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• Low-fat dairy – milk has added vitamin A and D, which can help your body fight off sickness. Yogurt has probiotics (good bacteria) that can keep your gut healthy. Dairy foods are also a great source of protein, so shoot for 3 servings each day!

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• Whole grains – whole grain foods have fiber that can keep your good gut bacteria active. They also have other nutrients that support your immune system. Set a goal to make at least half of the grain foods you eat WHOLE grains. These include foods like whole wheat bread and pasta, brown rice, oatmeal, corn tortillas, and quinoa.

Image from www.medicalnewstoday.com

​​Gleaners is committed to providing good nutrition to our neighbors during these uncertain times. Many of the foods listed above are being given to families through our drive-thru pantry, our mobile pantries, and other community food distributions.