As our athletes come back to school and start sports, it wouldn’t hurt to examine what we need to do to help boost their immune system. I’ve been doing some fun research on this and have learned a lot, but today’s post will focus primarily on the foods you need to consume to improve the immune system.
Obviously for you parents this post can help you as well. You have to go take these athletes to games and watch them amongst the masses. Getting your immune system top notch is vitally important as well.
Without further ado:
- Cherries – This fruit has potent anti-inflammatory and antioxidant properties in it. Meaning it can reduce the soreness an athlete usually gets through exercise, so you can recover faster. It also will help with your quality of sleep. If you sleep better your ability to recover will improve. Thus, a solid developing immune system.
Some research has suggested cherries can be as powerful as ibuprofen or aspirin. There is no definitive evidence when to take the cherries, but taking some tart cherry juice or frozen whole cherries after a workout might hit the spot.
- Beets – I absolutely hate beets, but because of their high concentration of nitrates beets can lower blood pressure, improve oxygen consumption during exercise, and elevate performance endurance.
What that means for you is that with oxygen being used more efficiently, your resting heart rate can lower putting less stress on the heart. This will get oxygen to your body parts easier and make your body that much healthier.
- Berries – Berries such as blueberries, raspberries, and blackberries can decrease inflammation and are powerful antioxidants. They also can preserve brain and eye health. Try to consume berries after workouts. The benefits really compound if you can get the consumption in more than 2 times a week.
- Flaxseed – We’ve known about flaxseed for awhile and how it is a good source of omega-3 fatty acids. For the athlete that means it is an anti-inflammatory and will help boost the immune system. If combined with exercise will also help produce lower heart rates at increasing workloads and lower oxygen consumption. I’ve been using Advocare’s Omegaplex to get my omega-3 fatty acids in case you are interested.
- Vitamin D – This fat-soluble vitamin is mucho importante to the human body. Studies have shown people being vitamin deficient in Covid death cases. The combination with calcium has helped older individuals reduce the chances of getting osteoporosis. You can get Vitamin D through the sunlight, but depending on the time of year or where you live that might not be enough. You might have to supplement it. Another product of Advocare is Core and it has a really nice amount of Vitamin D in it.
- Vitamin C – This vitamin is supposed to help create white blood cells which helps your body fight off disease. You can get Vitamin C from citrus fruits, spinach, or red peppers (which I did not know).
- Other foods – Going to go rapid fire here: broccoli (Vitamin C and antioxidants), garlic (immune boosting properties), ginger (reduce chronic pain), almonds (Vitamin E and C), and shellfish (zinc – helps our immune system function properly)
Start incorporating these foods into your diet now and see how it will help you out.