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Tips To Boost Your Immune System and Build Strong Bones

Tips To Boost Your Immune System and Build Strong Bones

May 25

By Rachel Payne

The immune system and bone health are both crucial components of overall well-being, each playing distinct yet interconnected roles in maintaining the body’s resilience and strength. The immune system serves as the body’s defense mechanism against external threats like viruses and bacteria, and it is also pivotal in combating diseases like cancer by identifying and destroying malignant cells. Meanwhile, bone health is underpinned by a nutritious diet rich in essential nutrients such as calcium and vitamin D, which are vital for maintaining bone density and strength. Calcium fortifies the bones, while vitamin D enhances calcium absorption, ensuring the bones remain robust. Poor bone health can lead to conditions like rickets in children and osteoporosis in adults, increasing the risk of fractures. Together, a strong immune system and healthy bones form the foundation of a resilient body, underscoring the importance of balanced nutrition and a healthy lifestyle.

10 Nutritional Powerhouse Immune Booster Foods

  • 10 Nutritional Powerhouse Immune Booster Foods 
  • Berries – a nutrient packed sweet treat.
  • Fish oil – also known as the healthy fat, high levels of Omega 3 fatty acids increase white blood cell activity to fight infection.
  • Leafy greens – contain high levels of vitamin C, antioxidants and beta carotene. You don’t get a better team of infection fighters than that!
  • Nuts and seeds – contain vitamins and minerals such as B-6, magnesium, phosphorous or selenium and are often referred to as the regulators of the immune system.
  • Spices – have both immune-boosting properties and they give your food unmistakable flavor. 
  • Citrus fruits – like leafy greens, most citrus fruits contain high levels of vitamin C, fighting infection by increasing your white blood cells.
  • Poultry – is high in vitamin B-6 and zinc, which reduces, helps create new red blood cells, and increases production of white blood cells.
  • Brightly colored vegetables – have even more vitamin C than fruits, making thema superfood for increasing white blood cells.
  • Yogurt – no added sugar “live and active cultures” plus vitamin D stimulates your immune system to help fight disease. 
  • Olive oil – gives your immune system a boost through by reducing inflammation in the body.

Foods That Build Strong & Healthy Bones

  • Calcium
  • milk, cheese and other dairy foods
  • green leafy vegetables, such as broccoli, cabbage and okra, but not spinach
  • soya beans
  • tofu
  • plant-based drinks (such as soya drink) with added calcium
  • nuts
  • bread and anything made with fortified flour
  • fish where you eat the bones, such as sardines and pilchards
  • Vitamin D
  • short daily periods of sun exposure plus
  • oily fish, such as salmon, sardines and mackerel
  • egg yolks
  • fortified foods, such as some fat spreads and breakfast cereals

Calcium & Vitamin D for Vegans

  • fortified soya, rice and oat drinks
  • soya beans
  • calcium-set tofu
  • sesame seeds and tahini
  • beans, lentils, chickpeas, dry peas
  • brown and white bread
  • dried fruit such as raisins, prunes, figs and dried apricots
  • green leafy vegetables such as kale, cabbage and broccoli
  • fortified fat spreads, breakfast cereals and plant-based drinks such as soya drink (with vitamin D added)
  • vitamin D supplements

Morning Apple Berry Bake

An apple berry bake is an ideal solution for busy mornings, offering both convenience and nourishment. This delightful dish combines the natural sweetness of apples and berries with a comforting crumble topping, making it perfect for breakfast or even as a lunchbox treat. Delicious and nutritious this easy, go-to morning treat is packed with nutrients that can support both immune system function and bone health.

PREP TIME: 20 mins | COOK TIME: 30 mins | SERVES: 8

Nutritional Information Per Serving (1/8 Recipe) Calories 290, Fat 9g, Saturated 3.5g, Cholesterol 110mg, Sodium 125mg, Fiber 3g, Potassium 350mg, Carbohydrate 43g, Sugars 26g, Iron 9%DV, Vitamin A 11%DV, Vitamin C 6%DV, Vitamin D 0.6 µg, Vitamin K 17.5 µg, Calcium 225mg, Protein 11g, Magnesium 30mg.

https://osteoporosis.ca/recipes/morning-apple-berry-bake

Recipe by Emily Richards, Professional Home Economist

INGREDIENTS

  • 2 tbsp butter
  • 2 apples, cored and chopped
  • 2 tbsp maple syrup
  • 1-1/2 tsp ground cinnamon
  • 1 cup fresh raspberries or blueberries or chopped strawberries (or a combination)
  • 4 large eggs
  • 1/3 cup granulated sugar
  • 1-1/2 cups milk
  • 2 tsp vanilla
  • 1 cup all-purpose flour
  • 1 tsp baking powder
  • 1/2 tsp ground cinnamon
  • 1/4 cup toasted sliced almonds

Maple Yogurt:

  • 1 cup plain Greek yogurt
  • 3 tbsp maple syrup

INSTRUCTIONS

Maple Yogurt: In a small bowl, whisk together yogurt and maple syrup; refrigerate until ready to use.

  1. Preheat oven to 375ºF (190ºC).
  2. Butter a 9x9x2 or 9×13 baking dish; set aside.
  3. In a skillet, melt butter over medium heat and cook apples for 2 minutes or until starting to soften.
  4. Add maple syrup and cinnamon; cook stirring gently for about 3 minutes or until apples are tender but firm.
  5. Remove from heat and scrape into prepared baking dish.
  6. Sprinkle berries over top; set aside.
  7. In a large bowl, whisk together eggs and sugar until combined.
  8. Whisk in milk and vanilla.
  9. Whisk together flour, baking powder and cinnamon until well combined. Gradually whisk into egg mixture until well combined (a few lumps may remain).
  10. Pour over fruit in baking dish and sprinkle with almonds.
  11. Bake for about 25 minutes or until knife inserted in centre comes out clean and top is golden.
  12. Let cool slightly and serve with Maple Yogurt.

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