COVID-19 and 5 Immune Boosting Nutrients

#CrusherNutrition has partnered with our team at Healthy Steps Nutrition – to put together a list of 5 essential nutrients, to support your immune system.  During this time – one thing we can control – is what we put down the hatch!  To help protect from illness and boost your immune system, include the following in your diet.  If you need help with your nutrition, and guidance with these steps – email Jen@CrusherCrossFit.Com for more information!  We are here to make humans healthier and happier.

 

    1. Protein
      Protein plays a role in the body’s immune system, especially for healing and recovery. Eat a variety of protein foods including seafood, lean meat, poultry, eggs, beans and peas, soy products and nuts and seeds.
    2. Vitamin A
      Vitamin A helps regulate the immune system and protect against infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy. Get this immune-boosting vitamin from foods such as sweet potatoes, carrots, broccoli, spinach, red bell peppers, apricots, eggs or foods fortified with vitamin A.
    3. Vitamin C
      Vitamin C helps protect you from infection by encouraging antibodies and boosting immunity. Include more sources of this healthy vitamin in your diet by consuming citrus fruits such as oranges, grapefruit and tangerines, or red bell pepper, papaya, strawberries, tomato or foods fortified with vitamin C.
    4. Vitamin E
      Vitamin E is an antioxidant that neutralizes free radicals and improves immune system function. Obtain adequate vitamin E in your diet with consumption of fortified cereals, sunflower seeds, almonds, vegetable oils, hazelnuts and peanut butter.
    5. Zinc
      Zinc helps the immune system work properly and assists with wound healing. Zinc food sources include lean meats, poultry, seafood, milk, whole grain products, beans, seeds and nuts.

Additionally there are other nutrients that may influence immune response and play a role in a healthy immune boosting diet, including vitamin B6, folate, selenium, iron, as well as prebiotics and probiotics.

*Disclaimer: obtaining these nutrients from foods is preferred, so be sure to speak with your healthcare provider and/or a registered dietitian nutritionist before taking any immune-boosting supplements.

Ashley Osterman
Director of Nutrition Education
Healthy Steps Nutrition

On the Go Eating

Carver County – Healthy Options

If you want to eat out, but you also want to stay close on track to your zone blocks, here are some suggestions from local establishments.

 

Subway –

6 inch lower fat choice (turkey, roast beef, chicken breast, (men – double the meat), skip the cheese (it is so processed anyway) add a drizzle of oil or light mayo.

Chopped Salad with lots of veggies, skip the cheese, and oil and vinegar for dressing. – You may be slightly short on carbs here, order a bag of sliced apples with it.

Jimmy Johns –

Order one of the club sandwiches with double meat and have them take out the bread. Also have them cut it in half. Use it for two meals. An unwhich will not get you near the needed carbohydrates, so don’t be fooled by the lettuce!

Smashburger –

Order a burger on the multigrain bun. Ensure you include the avocado to get your fats. Men – Feel free to eat the entire bun with a side salad. Women – If you are looking to have a side with your burger, lose at least half of the bun and chose the side salad as well. With their burgers, order the bigger patty so you get your protein!

Rey Azteca –

Order fajitas and eat either the rice or the beans, not both, no tortillas.

Order the Chicken Salad and then eat about 10 delicious, fresh corn chips with salsa or a small beer for your extra carbohydrates. Add salsa to your salad as a dressing if you’d like.

Victoria House –

“Light and Healthy” – it is on the lunch menu, but you can order it at dinner time too, your choice of chicken, beef, or salmon. Sub fresh fruit for the cottage cheese.

You can order virtually any dinner with double fresh veggies and no potatoes.

Looking for more advice on a healthy option at a local restaurant?
Send us an email at Coach@CrusherCrossFit.com – We would be happy to help!