Pack these immune-boosting snacks for your next round

Tyler Jean is a Naturopathic doctoral candidate whose journey in medicine began in college when he fell in love with food. When it comes to food choices, his golden principle is this: Eat nutrient-dense, unprocessed foods, that celebrate plant diversity, emphasize quality, and encourages a balanced, adequate, and varied diet.

With cold and flu season expected to last through the end of March, and the spread of the coronavirus across the globe, many individuals are looking at how they can support their immune system through food.

You can do this by eating a diversity of whole, nutrient-dense foods in a diet that emphasizes an array of vegetables, fruits, wild fish, offal, nuts, seeds, fermented foods and herbs to ensure nutrient optimization. While it’s more convenient to gravitate toward commercialized food products, especially when you’re packing your golf bag for your round, the best form of nourishment is always whole foods. This is because food is a package and works in synergy with other food groups.

You body utilizes various vitamins, minerals and phytochemicals in various processes that bolster your immune system.

All of this is to say that now more than ever, you should be paying attention to your on-course snacks.

Eat your fruits and vegetables
Packing a fruit salad loaded with strawberries and citrus fruits will help you load up on vitamin C, a potent antioxidant in its own right and a powerful recycler of other antioxidants in the body such as vitamin E and glutathione. The old saying “an apple a day keeps the doctor away” also holds true because apples contain high levels of bioflavonoids like quercetin, which support the immune system and help dampen the inflammatory response.

Bell peppers and jicama are also a great on-course snack to pack in your bag. Bell peppers are an excellent source of vitamin C, while jicama is rich in prebiotic fibers, which get fermented into short chain fatty acids (SCFAs) that promote the growth of good bacteria for your gut and enhance immune function.

Make your own trail mix
Trail mix is a great on-course snack and can easily be modified from your traditional raisins, nuts and M&Ms to create a delicious immune-boosting snack.

For example, pumpkin seeds are a rich plant source of zinc and contain alpha-linolenic, an essential anti-inflammatory omega-3 fat. Zinc is necessary for tissue repair and the body’s wound-healing process, and helps defend us from oxidative stress caused by infections.

Brazil nuts are among the most concentrated sources of selenium, a mineral and antioxidant that our bodies use to support our antioxidant defense systems.

And if you want to reminisce about your little league days, and boost your immune system, sunflower seeds are rich in vitamin E, a natural antioxidant that safeguards the body from damage caused by excessive oxidative stress.

Make time for tea
Sipping on warm ginger tea throughout your round can also boost your immune system. Ginger root contains potent anti-inflammatory compounds and can ease an unsettled stomach. It also acts as a natural cough suppressant, which makes it ideal for soothing respiratory tract irritation. You can even sweeten your tea with raw Manuka honey, an anti-microbial agent loaded with antioxidants and cough suppressing properties.

And if you’re looking for some pre- or post-round immune boosting foods to incorporate into your daily routine, bone broth is both trendy and rich in nutrients like gut-soothing glycosaminoglycans, and is a source of easily-absorbable minerals, including zinc, calcium and phosphorous.

You can also incorporate fermented foods like kimchi, sauerkraut and unsweetened yogurt into your meals. These foods stimulate defenses that enhance your immune system and improve immune tolerance.

Getting some vitamin D during your round and your on-course snacks is also a great way to boost your immune system. The “sunshine vitamin” is normally absorbed through our skin, but most of us don’t get enough sun exposure to maintain adequate levels. You can supplement this through a few natural sources like cod liver oil, salmon and some mushrooms.

For more foods you can incorporate into your on-course snacks and beyond, check out Jean’s instagram account. @functional.foods.

https://www.instagram.com/p/B9rZ_34hA3c/

For questions about nutraceuticals and nutrition, Tyler Jean can be reached by email at eatfunctionalfoods@gmail.com.