BUILD YOUR IMMUNITY (YOU PROBABLY HAVE THESE IN YOUR HOUSE)

Some of the most common ingredients that you may or may not have around your house can serve as immunity boosting nutrients your body needs. Whether its winter, flu seasons, recent travels, or precautionary steps its great to build a strong immunity system in your body to fight and prevent sickness as much as possible.

Citrus (Oranges, Clementines, Grapefruit, Lemons)

  • Great source of Vitamin C
  • Also includes vitamin Bs, potassium, phosphorous, magnesium
  • Great source of fiber
  • Help stay hydrated
  • Antioxidants (help your heart)
  • Eat them rather than drink them to get the most benefits from them
  • Medium orange contains about 93% for females and 77% for males of daily requirement of vitamin C

 

Garlic

  • Anti-inflammatory
  • Improves heart health
  • Good to fight cold/flu
  • Antibacterial
  • 2- 3 cloves recommended

 

Almonds

  • Good for your heart
  • Antioxidants- Vitamin E
  • Lower cholesterol
  • Lower blood pressure with magnesium
  • 1 ounce or about 23 almonds recommended

 

Low Fat Yogurt

  • Calcium (1 cup 49% recommended amount)
  • High in B vitamins
  • High in protein
  • Probiotics that reduce inflammation and
  • Best to eat natural yogurt with limited additives

 

Green Tea

  • Heart healthy
  • Reduces cancer
  • Lowers cholesterol
  • Good for memory
  • High in antioxidants
  • Antibacterial properties
  • Recommended 3-4 cups a day
  • 1 cup is shown to have benefits

 

 

*Sources: https://www.healthline.com/nutrition/citrus-fruit-benefits#section10https://www.health.com/nutrition/citrus-fruit-health-benefitshttps://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Fruits/Article-Viewer/Article/204/health-benefits-of-citrus-fruithttps://www.medicalnewstoday.com/articles/272782#nutrition; https://health.clevelandclinic.org/6-surprising-ways-garlic-boosts-your-health/https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic; https://www.tasteofhome.com/collection/health-benefits-of-almonds/https://www.healthline.com/nutrition/9-proven-benefits-of-almonds#section9https://www.livestrong.com/article/282187-what-is-a-serving-size-of-almonds/; https://www.healthline.com/nutrition/7-benefits-of-yogurt; https://www.medicalnewstoday.com/articles/269538#benefitshttps://www.health.com/food/benefits-green-teahttps://www.livestrong.com/article/332904-how-much-green-tea-should-you-drink-per-day/

Reach Stretch Studios

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