5 Snacks that Boast Your Immune System

With the kids home from school and everyone working from home, it’s time to turn that snack attack into an opportunity to build the family’s immunity.

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One way to prevent catching COVID-19 is to practice preventative measures including using the food you eat to bolster your immune system. When the munchies hit, pick one of these options to satisfy your hunger and your health.


A healthy GI tract is a sign of overall health. Boost yours with yogurt. Look for labels that say the product has “live and active cultures” to ensure it’s a good source of probiotics. Because lots of flavored yogurt is also high in sugar make sure you select a low sugar option or pick plain yogurt and flavor it with honey or fruit. Choose FAGE Greek yogurt over normal yogurt and you’ll pack more satiating protein into the snack. In addition to helping gut health, yogurt is a good source of Vitamin D, which is believed to regulate the immune system. 

Walnuts and Pistachios

The Vitamin E in walnuts and pistachios helps fight invading bacteria and keeps cells healthy. These nuts also contain niacin and riboflavin, which help build immunity. Add to that that walnuts are one of the top anti-inflammatory foods and you have a nutritional powerhouse for fighting off illness. Grab a handful of nuts as a snack, or use a pistachio nut butter on bread or celery sticks.


This one is an oldie, but a goodie. Citrus fruits are packed with Vitamin C, which are essential to the production of the white blood cells that keep sickness at bay. Our body’s don’t produce or store Vitamin C so we must eat it or supplement it every day. Have a selection of Hale Graves oranges, tangerines, grapefruit and clementine’s on hand for easy snacking. 


Chocolate lovers rejoice! Studies show that cocoa has a positive affect on the immune system and is an antioxidant. The trick is to choose dark chocolate with at least 70% cocoa. Because chocolate is high in fat and calories it’s important to eat it in moderation. 


Zinc is one of the best minerals for building immunity and it’s found in spades in a variety of snackable seeds. Three tablespoons of hemp seeds gives women 43%, and men 31% of the recommended daily intake. Pumpkin, flax and sesame seeds are also high in zinc. Seeds can be eaten on their own or sprinkled on other immunity boasting foods like yogurt for a double dose of virus fighting protection. 

Stock your kitchen with these immunity boasting foods and you’ll be ready to ward off the munchies and COVID-19.  

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