By: Lacey Gammon, MPH, RD, LD
Don’t you wish you had the secret list of foods that help protect you from diseases and prevent infections? Scare the illnesses away by fighting infections simply from adding nutritious foods to your daily eating plan. These types of foods are typically high in antioxidants and vitamin C. Here’s three recipes packed with nutrients to promote healthy eating and a healthy immune system:
1. Avocado Bean Wrap
This easy wrap is a great choice for a dose of antioxidants. Nutrient-rich black beans are paired with lush avocados, which offer disease-fighting compounds such as lutein, beta-carotene, and vitamin E. You'll even double up on the beta-carotene by consuming the shredded carrots in the wrap too!
2. Roasted Vegetables
This zesty side dish can be made into an entire meal! Packed with antioxidants to help fight sickness, roasted veggies is the easiest, tastiest, healthiest thing to make. Not only are bell peppers, zucchini, and broccoli are excellent sources of vitamin A, C, and E – they are also a great source of fiber to keep you feeling full longer. Add any of your favorite vegetables to this recipe (or anything that’s been in your refrigerator for a little too long!) for a delicious and healthy side dish. Scoop these veggies over brown rice for a full, well-rounded, vegetarian meal.
3. Super Vitamin C Smoothie
Push those germs to the side with this simply fruit smoothie packed with vitamin C. A healthy immune system is one way to give the body extra protection from getting sick. Make this recipe for a quick breakfast on the go or even a cool, sweet “treat” as a snack. Focusing on nutrient-rich foods and healthy lifestyle behaviors can help you and your family stay a step ahead.
Bonus tip!
Meet your daily requirement of vitamin C (also called ascorbic acid) by eating foods rich fruits and vegetables. The human body does not store vitamin C, so individuals need to get this nutrient from their diet every day to support infection and disease prevention. Check out this example list below of the serving sizes of foods high in vitamin C:
| Food | Serving Size |
| Guava | 1 cup, raw |
| Sweet red pepper | 1 cup, raw |
| Tomato juice | 1 cup, canned |
| Orange juice | 1 cup |
| Orange | 1 large fruit |
| Strawberries | 1 cup, sliced |
| Papaya | 1 small fruit |
| Broccoli | 1 cup, raw |
| Pineapple chunks | 1 cup, raw |
| Brussel sprouts | 1 cup, raw |
Source: https://www.medicalnewstoday.com/articles/325067#does-cooking-affect-vitamin-c
Published: 3/25/2020