Important Message from The Joint Chiropractic regarding COVID-19 (Novel Coronavirus) - Read More

Eat to Boost Your Immune System

By Rachel Carver

This year in particular, we are all mindful of germs. We mask up, wash our hands, and watch our distance. We constantly clean frequently touched surfaces. But we can also give our immune system an extra layer of protection just by eating certain foods.

Follow these tips when planning meals and snacks.

  • Stick to whole foods and limit processed items
  • Mix up fruits, vegetables, and lean proteins
  • Snack on foods high in antioxidants to fight off disease
  • Focus on gut health and stress reduction when you eat to help your immune system

These foods can help us stay healthy.


This tasty fruit contains quercetin, a plant compound high in antioxidants. This compound balances inflammation in the body, which supports the immune system. Quercetin is also linked to improved gut health. To mix things up, dab some peanut butter on your apple for some extra protein.

Red Bell Pepper

One cup of these flavorful pepper slices contains twice the amount of Vitamin C as an orange. This vitamin strengthens the skin, the first defense barrier against pathogens. Vitamin C also decreases the frequency and severity of colds. Dip these veggies into some hummus, which is high in zinc.

Butternut Squash

This versatile vegetable gives you carotenoids, which our body converts to the antioxidant Vitamin A. If you like crunchy snacks, cut a butternut squash into slices, brush them with avocado oil, and bake them for 40 minutes at 425 degrees. These squash fries will crunch just like potato chips. Season the fries with your favorite herbs and spices to create your own flavor.


This beverage can help with mindless snacking and keep you hydrated. Tea contains L-theanine, an amino acid that can reduce stress. High stress over time can weaken your immune system.

Plain Greek Yogurt

The high amounts of probiotics in this yogurt keep your gut healthy, which boosts your immune system. Add some Manuka honey to each yogurt serving for some sweetness. Bees in New Zealand make this honey by feeding on the Manuka bush. It is great for gut health and high in antioxidants.

Head to The Joint Chiropractic clinic near you to set a nutrition plan to keep you healthy and satisfied. The Joint's services are affordable, and walk-in visits are designed to fit any schedule.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Cedar Hill, Tex.

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