Fall is one of my favourite times of the year but it’s also the start of cold and flu season! As a new mom with a 5 month old, I am being extra diligent this year with my efforts to prevent getting sick and I hope you are too!
That’s why I’ve put together this post which outlines critical nutrients that you need to aid in sickness/help you recover from sickness, how much you need, what foods to look for and a meal plan with these foods. Food is number one but if you are having trouble meeting certain nutrient targets, I’ve partnered with @Megafood to showcase which of their supplements can be used to help you meet those nutrient targets.
Grab the meal plan here:
Below are the highlights of what makes this meal prep beneficial for immune health:
Vitamin A: Vitamin A plays a key role in our immune system and maintaining the health of our mucosal surfaces. Carrots, broccoli and leafy greens are all ingredients featured in this meal prep that are rich in vitamin A.
Vitamin C: Vitamin C is an antioxidant that plays a big role in our immune systems and can help fight cold symptoms. Each of these recipes are a significant source of vitamin C. Peppers, tomatoes, oranges, marinara sauce and pineapple are all vitamin c champions found in these recipes!
Vitamin D: This nutrient increases the body’s production of proteins that destroy viruses, including the influenza virus. Given that vitamin D is synthesized in our skin on exposure to sunlight, low blood levels of vitamin D in the winter months may make us more susceptible to getting the flu.
Vitamin E: supports the immune system by acting as an antioxidant, protecting immune cells from damage and helping them function properly.
Omega 3: Omega 3 helps boost our immune systems, by increasing the activity of phagocytes, which are white blood cells that combat harmful bacteria. Omega 3 also decreases inflammation, which may help to protect the lungs from infection and colds.
Zinc: Zinc supports the immune system by aiding in the normal development and function of immune cells.