As the cold months approach, supporting your immune system is more important than ever. The good news? While vitamins and supplements are great additions, the foods you eat can play a significant role in keeping your body strong and resilient – as long as you choose the right nutrients.
At Nature’s Garden, we love making products that support immune and gut health with probiotics and antioxidants - our trail and nut mixes, dried fruits, and even our new fruichias have ingredients that will keep you feeling healthy all year round!
Health professionals love to recommend balanced, nutrient-dense, fun-to-eat snacks that can help keep your immune systems healthy and sickness away! Let's explore some delicious options backed by current research from a Registered Dietitian and get ready to supercharge your immune system!
What are some Top Immune-Boosting Nutrients?
Here are the top immune-boosting nutrients to focus on and how you can pair them with functional snacks:
- Vitamin C – This powerhouse nutrient helps strengthen your immune system and protect against illness.
- Snack pairing: Trail mix with dried fruits like cranberries, cherries, or citrus peels, which are rich in vitamin C.
- 2) Probiotics – A healthy gut is key to a strong immune response. Probiotic-rich foods help maintain a balanced gut microbiome, which can support overall immunity.
- Snack pairing: Yoggies (yogurt-covered fruit bites) provide probiotics and fiber in one delicious snack.
- 3) Antioxidants – Found in fruits, nuts, and seeds, antioxidants help combat oxidative stress and inflammation in the body.
- Snack pairing: FruiChias(fruit and chia bites) paired with a handful of nuts deliver antioxidants, fiber, and healthy fats for a triple immunity boost.
5 Immune-Boosting Snack Ideas
1. Citrus Fruit Energy Bites
When you think of immunity, oranges, lemons, and berries might come to mind due to their high vitamin C content. But why limit yourself to fruit slices? Try making citrus energy bites! Combine rolled oats, nut butter, a splash of lemon juice, and a sprinkle of zest. Roll them into balls and enjoy! The oats add fiber, and the healthy fats from nut butter help you stay full and satisfied. Plus, you’ll get a much-needed vitamin C boost, known for its role in supporting immune function.
2. Nutty Dark Chocolate Trail Mix
Nuts are mighty little snacks bursting with nutrients that support immune health. Almonds, walnuts, and cashews are packed with vitamin E, zinc, and magnesium. Combine a handful of mixed nuts with dark chocolate chips and some dried fruit for a delightful trail mix. Dark chocolate isn’t just a tasty treat; it contains antioxidants that can help support your body’s defenses and support gut health. Who doesn't love a little chocolate? At Nature’s Garden, we have many different trail mixes you can order to have on hand when you are on the go as well!
3. Veggie Chips with Hummus
In a world of processed snacks, veggie chips stand out as a colorful and nutritious option. Slice up some sweet potatoes, zucchini, or kale, toss them with olive oil and your favorite spices, and bake them until crispy. Pair these homemade chips with hummus, which is rich in protein and antioxidants. The fiber from the veggies, combined with the healthy fats in hummus make this snack a powerhouse for your immune health.
4. Greek Yogurt Parfait
Looking for a quick and easy snack? Look no further than a Greek yogurt parfait! Layer Greek yogurt with your choice of berries (rich in vitamin C and antioxidants), a handful of granola for crunch, and some sliced nuts on top. Yogurt is a fantastic source of probiotics, which helps support gut health. And as recent studies suggest, a healthy gut is closely linked to a healthy immune system.
5. Turmeric-Infused Smoothie
Give your smoothie a boost by incorporating turmeric, the golden spice known for its anti-inflammatory properties. Blend a banana, a cup of spinach, almond milk, and a teaspoon of turmeric. You can even throw in some ginger for an extra kick and digestive boost - your gut health will thank you later! This yummy smoothie blend is refreshing and an immune-boosting powerhouse!
The Link Between Gut Health and Immune Health
In the current world of nutrition research, many studies have shown that what we choose to put in our bodies can have a profound impact on the composition of the gut microbiota and the immune system.
Many Americans who follow more of the Western diet pattern with more red meat, saturated fats, added sugars, and sodium are at risk of having a compromised immune system. This diet has been linked to increased inflammatory responses throughout the body, therefore disrupting the body's natural defense process and weakening the immune system.
As far as nutrients go, dietary fiber, prebiotics, and probiotics have gained attention as being powerhouses for gut health and the immune system. Dietary habits can exert a significant impact on the microbiota composition. Research has shown that the consumption of plant-based protein enhances the composition of beneficial bacteria, Enterococcus, Bifidobacterium, and Lactobacillus while it decreases the composition of Escherichia coli, Bacteroides, and Clostridium perfringens. You can find a good source of plant-based protein in many of our nut and trail mixes products!
Remember: Healthy Snacking Can Be Fun
Incorporating these super snacks into your routine doesn’t have to be dull. Experiment with flavors, mix, and match, and involve friends or family in the process! Preparing these snacks can become a fun activity to share with loved ones, making healthy eating a joyful experience, especially around the holiday season.
While snacks can certainly enhance your immune health, it’s also essential to maintain a balanced diet and lifestyle. Staying hydrated, getting enough sleep, exercising regularly, and managing stress are crucial parts of supporting your immune system.
So, next time you reach for a snack, consider these tasty options that are not only delicious but also a great way to boost your immune health. Happy snacking!
