“An apple a day keeps the doctor away” right? Well, maybe there’s a little more to it than that, and as we reach the winter months where colds and other illnesses are making their way through schools and workplaces, we’re talking about some great food for you to incorporate into your family’s diet to keep your immune system at its fighting best.
1. Blueberries. These little guys are packed with antioxidants and are high in potassium and Vitamin C. They are believed to lower your risk for heart disease and cancer, and they are also an anti-inflammatory! This should most likely be an easy one to get your kids to eat: you can serve it on its own, add it to pancakes, yogurt, there’s plenty of options.
2. Dark chocolate. What? Sign me up. Dark chocolate is packed with antioxidants and can lower blood pressure. Don’t go crazy on this one but a piece or two could actually do you some good!
3. Tomatoes. These contain lycopene, an antioxidant rarely found in other foods. They are believed to protect your skin against UV rays, prevent cancers, and lower cholesterol. I like to eat these plain but some people might prefer to get their daily dose in soups or salads so they’re more masked.
4. Kale. Kale has become pretty popular and trendy recently and for good reason! Kale is full of iron, vitamin K and antioxidants, while lowering your risk for certain types of cancer. It can be made lots of different ways, but if you’re not really into it, blend it up in a smoothie instead!
5. Black Beans. These guys are packed full of protein and fiber, these are delicious in quesadillas, tacos, enchiladas, soups, or just eaten plain.
6. Spinach. Popeye was no dummy- he knew how good spinach was for him! It’s filled with antioxidants and vitamin C, and plays an important role in bone health. Use fresh spinach leaves to make a delicious salad, hide it in an omelet, or blend it up for a tasty breakfast drink!
7. Nuts. Nuts offer a great package of protein, fiber, and unsaturated fat. They are a perfect super food from nature so eat a handful of your favorite every day!
8. Bell peppers. Here’s a little piece of info for you- one bell pepper has twice as much vitamin C as an orange. This is another one that is so easy to eat in so many different ways: mix them up with eggs, put them in soups, add them to sandwiches, or just slice them up for a tasty snack.
9. Egg whites. Egg whites are low in calories, fat free, and super high in protein. Egg whites are an especially good choice for vegetarians who need to up their protein intake. Use them as a topping on salad, for the base of your omelets, or in baked goods!
10. Oats. Oats are one of the very best sources of fiber and are believed to lower cholesterol. Make delicious oatmeal and top it with berries or some honey, or bake some oat inspired goodies!