• Serving independent schools and colleges with since 1990
SOCIAL MEDIA FEEDS
05/19/20

From Our Dietitians: Immune-Supportive Nutrients and Recipes

Nutrition

sage img

Preventing illness is always important, and with the onset of COVID-19, it’s become a top priority for just about everyone. Social distancing, washing hands, and wearing cloth masks aren’t the only ways to help more people stay well.


You can also boost your immune system by managing stress; getting plenty of sleep; practicing good hygiene; and — you guessed it — eating a well-balanced diet with protein, carbohydrates, fats, and lots of fruits and vegetables.


One food alone won’t magically turn your immune system into a supercharged virus blocker, but specific nutrients can help. Look for these immune-supportive nutrients and foods that contain them:


  • Vitamin C: citrus fruits (oranges, grapefruit), red and green bell peppers, kiwifruit, broccoli, strawberries, potatoes, and tomatoes.

  • Vitamin D: rainbow trout, salmon, mushrooms, fortified milk, sardines, fortified breakfast cereals, and eggs.

  • Beta-carotene: carrots, sweet potatoes, dark leafy greens, squash, cantaloupe, and red and yellow peppers.

  • Zinc: oysters, beef, crab, lobster, pork, beans, and fortified breakfast cereals.

  • Protein: meats, seafood, eggs, beans, and peas.

  • Probiotics: yogurt, sauerkraut, tempeh, and kimchi.


Want to get started now? Try foods from the vitamin C list, some of which happen to be great snacks, then take it to the next level with one of our great recipes!


Orange-Peach Green Smoothie


Kick-start your day with this smoothie as part of a balanced breakfast or refuel with it as a stand-alone afternoon snack. An 8-ounce serving contains 70 milligrams of vitamin C.


Servings: 4


Ingredients:
7 fresh medium oranges
2 medium apples
7 ounces frozen unsweetened sliced peaches
4 ounces baby spinach
1 ¾ cups unsweetened apple juice


Preparation:
Step 1: On a cutting board, segment and chop the oranges.
Step 2: Slice the apples.
Step 3: In a blender, add all the ingredients. Put the lid on the blender, and pulse the ingredients until they’re smooth.
Step 4: Garnish with a fresh orange slice and enjoy!


Garlic-Roasted Broccoli


This broccoli pairs perfectly with grilled chicken or fish and makes a great addition to a rice or noodle bowl. A ½-cup serving contains 54 milligrams of vitamin C.


Servings: 6


Ingredients:
2 pounds broccoli bunches
3 fresh garlic cloves
1 ½ tablespoons vegetable oil
¾ teaspoon kosher salt
¼ teaspoon ground black pepper


Preparation:
Step 1: Preheat your oven to 350⁰F.
Step 2: On a cutting board, cut the broccoli into spears or florets.
Step 3: Peel and mince the garlic.
Step 4: On a sheet pan, toss the broccoli with the oil, garlic, salt, and pepper. Place the pan in the oven and roast the broccoli for 10-15 minutes, until it’s tender and slightly browned.
Step 5: Enjoy!


Stay tuned for more recipes that include foods from each of these key categories to support your immune system!

sage img

30 Years of Innovations: People

sage img

Nutrition Labeling Updates

Next post

ACCOUNT LOGIN

Logging In...
 

Forgot Your Password?

Login

Parents: MyKidsSpending | SAGE Careers

RESET

Verifying Account...
 

Lost your password? Please enter your username (which could be your email address). An email will be sent to the account on file with instructions for resetting your password.

An email was sent to the account on file with instructions for resetting your password.

Reset password

Back to log-in

Close

Quick Contact

Sending...