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Immune-Boosting Foods

Now that spring has sprung, you may want recharge your immune system. An easy way to do that is to incorporate food and snacks that are rich in nutrients and antioxidants. Here are five great immune-boosting foods to get you started.

Green Tea
Green tea is considered one of the healthiest drinks in the world. It contains the greatest amount of natural antioxidants for your body and it can replace 1 cup of your normal coffee throughout the day. In green tea you will find catechins, which are polyphenolic compounds that have been linked to heightened cardiovascular health, as well as the famed EGCG, which is a bioactive component most effective in eliminating free radicals, decreasing inflammation, and oxidizing and preventing cell damage.

Try a loose leaf green tea and use hot water (not boiling). Steep the leaves for about 45 seconds so you don’t scald the leaves and enjoy a healthy beverage.

Dark leafy greens, like spinach, are great for you. Vitamin C, vitamin K, and lutein are just some of the excellent nutrients you will find in spinach. Vitamin C is an antioxidant and helps the growth and repair of tissues in your body. Vitamin K helps your blood clot, thus preventing excessive bleeding. Lutein helps to maintain healthy vision and prevent sight degeneration.

Two cups of fresh spinach contain about 25% of our daily iron needs and only 23 calories per serving. Enjoy an easy and fresh spinach salad for lunch.

What’s not to love about apples? They contain antioxidants, polyphenols, flavonoids, and vitamin C. They are also a great source of soluble fiber and potassium to help digestion. But remember to leave the skin on – it contains up to 6 times the antioxidant activity than the apple itself.

Cut them up or wash and eat them on the go for an easy, delicious, and nutritious snack.

Low in calories, saturated fats, cholesterol, and sodium, and an excellent source of fiber and vitamin E, blackberries are the ideal snack. They promote heart health, digestion, and vitamin E is especially important for fight off disease and repairing and strengthening our muscles.

Toss some blackberries in a salad or enjoy them alone to satisfy your sweet tooth.

Despite its strong scent, tuna is great fish option. It’s nutrient dense, containing one of the highest percentages of omega 3 fatty acids, plus manganese, zinc, vitamin C, and selenium.

Prepare your tuna the way you like it and enjoy it in a yummy sandwich, as a tuna melt, or enjoy it like a dip with crackers. One serving of tuna will afford you about 200% of your daily antioxidant needs!

What immune-boosting snacks do you enjoy? Share your favorites with us on Facebook, Google+, Twitter, and LinkedIn. You can also find us on Instagram, Vine, and Pinterest.

Boost your immune system at the Brick Market & Deli – Your Neighborhood Deli! Choose from yummy sandwiches, like our Tuna sandwich or our Roasted Pork sandwich with our house made coleslaw, or build your own mixed greens salad with spinach. We’re open weekdays 10:30am-7:30pm and Saturdays 10:30am-4:30pm with online ordering available during business hours.