Micronutrients & Immune Function

The risk of getting sick increases as winter approaches. Now more than ever, it’s critical to nourish our bodies with a variety of vitamins and minerals in order to strengthen our immune systems. While our systems require a variety of micronutrients to function at their peak, zinc, vitamin D, and vitamin C may be particularly helpful at this time for immunological function.

Vitamin D: May decrease the risk for respiratory tract infection (i.e. cold, pharyngitis, pneumonia, bronchitis) by stimulating microbial properties on the lining of the lungs and differentiating specialized immune cells. Sources: dairy, meat, fish, poultry, mushrooms.

Vitamin C: Can decrease the duration and severity of symptoms related to a cold by functioning as an antioxidant and regulator of immune cell function. Sources: citrus, tropical fruits, dark leafy greens. Look for the orange dot in the picture below for more options.

Zinc: May reduce the risk of contracting a cold and reduce the duration of a cold by working as an anti-inflammatory agent and maintaining and enhancing our immune cells. Sources: meat, poultry, fish, seafood, nuts, legumes, seeds, whole grains. Look for the green dot in In-Season Produce Section below for more options.

Seasonal Recipes

H O M E M A D E A P P L E C I D E R

INGREDIENTS

10-12 medium apples (choose all different types), quartered

2 oranges, quartered 2/3 C fresh cranberries 4 cinnamon sticks

1 TBSP whole cloves 1 whole nutmeg

1 tsp whole allspice 4 qts water

1/2 C brown sugar or maple syrup

DIRECTIONS

Wash and then quarter apples and oranges. Place all ingredients in a slow cooker on HIGH for 3-4 hours or LOW for 6-8 hours. In the last hour, mash apples and continue cooking. When redy strain the liquid from the fruit and enjoy!

M I C R O W A V E P A P E R B A G P O P C O R N

INGREDIENTS

1/4 C popcorn kernels 1 paper lunchbag

TT  seasoning of  choice 1 TBSP olive oil

DIRECTIONS

Place popcorn kernels in a paper lunch bag. Fold over top of lunch bag a couple times to seal. Microwave 1-2 mins or until popping slows. Drizzle olive oil over popcorn and season – get creative!

In-Season Produce