How to boost your immunity at breakfast
Who couldn’t use some extra immune system support these days? It seems COVID-19 will continue to spread as we head into fall, so let’s talk about how you can continue doing everything you can to keep your immunity strong.
Of course, keeping up with social distancing and proper hygiene guidelines are the best ways to stay safe, but adding immunity-boosting foods to your daily routine can be your secret weapon!
Eating right should always be a priority—and now more than ever, it can go a long way towards preventing any kind of illness and helping to maintain your overall health. Presilience rather than resilience if you will. And what better time to get started than with your first meal of the day? Kicking off the morning with a nutrient-dense breakfast will boost your immunity and help you stay healthy all day long.
Since September is ‘Better Breakfast Month’, I thought I’d share my favorite ways to make the most of your morning meal to get your immune system going strong..along with a yummy sweet potato waffles recipe.
1. Hydrate…with a twist.
I literally start each and every morning with a glass of lemon water. Before I even think about what I’ll eat for breakfast, I treat myself to my morning ‘cocktail’ ? Not only does this ritual help to wake me up, but it also works to rehydrate my body, flush out my digestive system and get my metabolism moving.
The lemon, a good source of vitamin C, magnesium, and potassium, gives me an immunity boost first thing in the morning and the water helps to get rid of the toxins accumulated overnight. If you're a lover of turmeric and ginger, you'll love my magic immune-boosting concoction. It has saved me many times from catching a cold or flu.
2. Hello anti-oxidants!
If you don’t feel like a person without a caffeine boost in the morning, matcha to the rescue!
Matcha comes with powerful anti-oxidants called EGCG, a unique compound that keeps you from getting sick, helps you lose weight, makes your skin glow, fights against diabetes, brain, and heart disease, and makes you smarter. And its caffeine content level is very close to that of coffee so you won’t feel sluggish in the morning. It has it all!
If you want to know more about how to choose the best quality matcha, check out my recos here.
3. Eat the rainbow.
I think this piece of advice ends up finding its way into to almost every topic I discuss, and boosting your immunity is no exception! The most colorful fruits and veggies are almost always the best sources of vitamin C—an antioxidant that is vital for the proper functioning of immune cells throughout your body.
Contrary to what your mother might have told you, your vitamin C doesn’t have to come from OJ…while we typically think of citrus fruits as the best source of vitamin C, the truth is their acidity can often be a bit rough on an empty stomach first thing in the morning. Instead, think about making a tropical fruit salad with your favorite berries, kiwi, and cantaloupe, or an omelet loaded with red peppers and broccoli.
4. Supplement your sunshine.
Vitamin D is another nutrient that plays an important role in enhancing our bodies’ natural immune response…studies show that it not only helps reduce the risk of catching an illness, but also helps to speed up our recovery when we do get sick.
When exposed to sunlight, our bodies naturally produce vitamin D, but as we head into fall, and the days become shorter, it becomes more difficult to catch the rays our bodies need, and more important that we get vitamin D from the foods we eat.
When it comes to breakfast, there are many yummy options…salmon, eggs, fortified dairy and dairy alternatives are all good sources of vitamin D. Think scrambled eggs topped with nutritional yeast. Or better yet…salmon toast on gluten free bread, anyone?
5. Think zinc.
Zinc is another nutrient that is vital to the proper functioning of your immune system, and has also been shown to shorten the severity and duration of an illness. Proteins like chicken (the grass-fed type please!), seafood, beans and nuts are all good sources of the mineral, as are wheat germ (or flax seeds for a great gluten free option) and pumpkin seeds.
So, boosting your zinc intake at breakfast can be as easy as tossing a handful of toasted almonds or pumpkin seeds into your smoothie or onto your gluten free sweet potato waffle…or as indulgent as a Southwestern-inspired breakfast bowl made with shredded chicken and beans.
Breakfast is, indeed, the most important meal of the day! To learn more about how to use the foods you eat to boost your immunity in the morning--and all day long-- SCHEDULE a 20-minute complimentary Discovery Call with me.