Immune-Supporting Snacks
In a hungry moment of weakness, it’s easy to grab a quick processed snack without thinking about the taxing impact that the refined sugar or salty ingredients might have on our immune system.
A diet rich in antioxidants and a variety of vitamins and minerals is essential for the healthy growth and function of our immune cells. Including snacks that are rich in immune-supporting nutrients is a fantastic way to increase your intake and help keep your defence system primed and ready to fight. Shift your snacks from habit to healthy and make every in-between-meal bite count with these five tasty, nutrient-rich light bites full of vibrant colours and delicious flavours!
To snack or not to snack? Smoothies are often considered part of a morning routine, but they also make the perfect afternoon pick-me-up. This creamy, lush green smoothie is a delicious combination of earthy matcha balanced with tropical hints of coconut and banana, finished off with the warmth of ginger!
Immune-supporting snack ingredients
| Food | Immunity nutrients |
| matcha and other teas | rich in antioxidants including vitamin C and has anti-inflammatory and immune-supporting properties |
| gingerroot | contains antioxidant compounds with anti-inflammatory, antibacterial, and anticancer properties |
| spinach | high in vitamins A, C, and K as well as iron, folate, and potassium |
| cinnamon | has antioxidant, anti-inflammatory, anticancer, and antimicrobial properties |
| broccoli microgreens | contain vitamins A, C, and E, and other antioxidants; also contain the anticancer compound sulphoraphane |
| garlic | contains a sulphur compound called allicin that has antimicrobial, antiviral, and antifungal properties |
| salmon | rich in omega-3 fatty acids and vitamins A, B12, and D, as well as potassium; may play a role in reducing inflammation |
| turmeric | contains curcumin, which has anti-inflammatory benefits and antioxidant properties |
| red bell peppers | very high in vitamin C and other antioxidants |
This article was originally published in the April 2022 issue of alive with the title "Nutritious noshing."
Susan Rossit, RHN, is a holistic nutritionist, recipe developer, and food fanatic. If she’s not in her kitchen cooking it, she’s in her garden growing it. @ahealthylatitude
