Dr. Mutahher Mohammed
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The holiday season is here, bringing festive meals, family gatherings, and – unfortunately – a higher risk of colds and flu. As we gather to celebrate, Mercy Health is encouraging individuals to incorporate immune-boosting foods into their holiday menus to stay healthy and energized throughout the season.
“Supporting your immune system doesn’t have to mean skipping the holiday treats,” said Dr. Mutahher Mohammed with Mercy Health – Urbana Family Medicine. “Many of the foods we love to enjoy during the holidays are also packed with nutrients that can help protect your health.”
Top Immune-Boosting Foods for the Holidays:
· Citrus Fruits: Oranges, clementines, grapefruits, and lemons are loaded with vitamin C, a nutrient known to enhance immune function and reduce the severity of colds. Including citrus in holiday fruit platters, drinks, or desserts is a delicious way to add a boost of vitamin C.
· Garlic and Onions: These flavorful ingredients are key players in holiday meals and contain sulfur compounds that may help your immune system fight infections. From savory roasts to stuffing, garlic and onions can enhance both flavor and wellness.
· Berries: Even in winter, frozen berries like blueberries, raspberries, and cranberries can bring a burst of color and antioxidants to the table. They’re perfect for festive salads, breakfast dishes, or even holiday desserts.
· Nuts and Seeds: Almonds, sunflower seeds, and walnuts are rich in vitamin E and healthy fats. Adding a handful of these to salads, charcuterie boards, or baked goods can help support your immune defenses.
· Leafy Greens: Don’t forget to load your plate with leafy greens like spinach, kale, and Swiss chard. These nutrient-dense foods are full of vitamins A, C, and E, all essential for a strong immune system.
· Additional Key Nutrients: Looking for foods rich in vitamins A, B (especially B2 and B12), C, D, and E, along with beta-carotene and minerals like selenium and iron, all play a role in keeping your gut and immune system strong. These nutrients help maintain a healthy balance of gut bacteria, support the gut lining, regulate immune responses, and even promote healthy skin — one of the body’s first lines of defense against illness.
“It’s about balance,” said Dr. Mohammed. “Enjoy your favorite holiday foods, but don’t forget to add some of these nutrient-rich options to help your body stay strong.”
Easy ways to use more of the above immune-boosting foods in your holiday meals include incorporating citrus slices into drinks or as garnishes, adding a colorful winter salad with berries and leafy greens to your holiday spread, using garlic and onions generously in savory dishes, and preparing festive snack boards with nuts and seeds for easy, healthy nibbles.
Mercy Health is committed to helping individuals and families stay healthy year-round. Visit mercy.com for more healthy holiday tips and resources.
Story submitted by Mercy Health
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