DeSoto Child Nutrition Staff shares the Top 10 Foods to Help Support Your Immune System
Cold and Flu season is approaching, so Chartwells and the DeSoto ISD Child Nutrition Department wants to make sure that everyone stays happy and healthy during the COVID-19 pandemic. Whether you are picking up meals at one of our meal distribution sites, or eating on campus, we wanted to share our top 10 foods that you can find on the menu to help support your immune system!
1. Citrus fruits
Citrus Fruits are high in Vitamin C, and Vitamin C is always the first thing we think of when it comes to fighting a cold! This is because Vitamin C increases the production of white blood cells, which are key to fighting infections.
Citrus Fruits High in Vitamin C:
Grapefruit, Oranges, Clementines, Tangerines, Lemons, and Limes
On the Menu: Orange Chicken, Orange Wedges, Mandarin Oranges, Cilantro Lime Brown Rice, Green Beans (Lemon Juice), and Pico de Gallo (Lime Juice).
2. Broccoli
Broccoli is packed with vitamins A, C, and E, as well as fiber and many other antioxidants. It is together that these vitamins and minerals keep the immune system running at its best!
On the Menu: Seasoned Broccoli, Broccoli Salad, Broccoli and Cheese Sauce, and Buffalo Roasted Broccoli.
3. Garlic
Garlic is great when it comes to supporting your immune system because of its antiseptic, antibacterial, and antifungal properties. It helps the body resist or destroy viruses and other microorganisms.
On the Menu: Sautéed Kale and Tomatoes, Cilantro Brown Rice, Garlic Mashed Potatoes, Seasoned Pinto Beans, and Cuban Yellow Rice.
4. Ginger
Ginger is an ingredient that many people turn to after getting sick. Ginger is great for decreasing inflammation, which can help reduce a sore throat! Ginger has been known to help with nausea as well.
On the Menu: Roasted Ginger Orange Cauliflower.
5. Leafy Greens- Spinach/ Kale/ Swiss Chard
These leafy greens made our list because of its numerous antioxidants and beta carotene, known as Vitamin A. Vitamin A increases the infection-fighting ability of our immune systems and is crucial for maintaining vision and promoting the growth and development of our bodies.
On the Menu: Kale and Tomatoes, Seasoned Spinach, and Spinach Side Salad.
6. Yogurt
Yogurt is great source of vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases. Always look for the “live and active cultures” on your yogurt labels for optimal results!
On the Menu: Any of the Parfaits
7. Sunflower Seeds
Sunflower seeds are full of nutrients, including phosphorus, magnesium, and vitamins B6 and E. Vitamin E is important in regulating and maintaining immune system function.
Since DeSoto ISD is a Peanut Free Zone, we use Sunbutter, which is made out of sunflower seeds. Try out the Sunbutter and Jelly Sandwich or Celery and Sunbutter next time it’s on the menu!
On the Menu: Sunbutter
8. Poultry
Poultry, such as chicken and turkey, is high in vitamin B-6 which plays a huge role in the chemical reactions that happen in our body. It’s also vital to the formation of new and healthy red blood cells!
On the Menu: Chicken Parmesan, Chicken fajitas, Orange Chicken, Turkey Sandwiches, Turkey Corn Dogs, Turkey Cobb Salad, and Oven Roasted Chicken Drumstick.
9. Berries
Berries contain flavonoids which is a type of antioxidant that can help reduce damage to cells and therefore support a healthy immune system!
On the Menu: Berry Parfaits
10. Sweet Potato
Sweet Potatoes, like leafy greens, are high in Vitamin A. Sweet Potatoes are great for your immune system and support good gut health.
On the Menu: Sweet Potato Fries and Sweet Potato Puffs, Sweet Potato Salad
Recipes from the Video
Sautéed Kale and Tomatoes- 10 Servings
Sliced Onions: ¾ cup, 3 tbsp, ¾ tsp
Minced Garlic: ½ tsp
Kale- Chopped: 1 lb, 2 oz
Black Pepper: 1/8 tsp
Canola Oil: 1 ½ tsp
Salt: ¼ tsp
Tomatoes- Diced in Juice: 1 1/3 cup, 1 tbsp, 1 ½ tsp
Blueberry Parfait- 1 serving
Granola: 3/4 cup
Blueberries- Frozen or Fresh: 4 ½ ounce
Vanilla Yogurt: 1 cup
Cucumber Ginger Lemon Mint Infused Water- 8 servings
Fresh Cucumbers: 1 each
Fresh Ginger Root: 1 tbsp
Fresh Lemon: 1-1/2 each
Fresh Mint Leaf: 1/2 cup
Water: 2 quarts