Immune Boosting Ingredients to Add to Your Summer Salad
Help strengthen your immunity with this versatile berry
From the LifeMinute.TV Team
July 6, 2022
First, blueberries are considered to have one of the highest antioxidant levels of all common fruit and vegetables making them a superfood that can improve your immunity. The main antioxidant compounds in blueberries are polyphenols antioxidants called flavonoids. Among other things, they may help prevent heart disease, reduce DNA damage, which can help protect against aging and cancer, lower blood pressure, and improve memory. Blueberries pair nicely with spinach, which has anti-inflammatory and anti-cancer benefits. Adding apple slices, celery sticks, and walnuts to this seasonal salad will punch up the flavor and help punch up your immune system too. Walnuts are rich in antioxidants and contain high levels of omega-3 fatty acids, which can help lower LDL (“bad” cholesterol levels). Apples can support a healthy immune system and may help lower high cholesterol and blood pressure. And celery is loaded with antioxidants and can reduce inflammation. Plus it’s low on the glycemic index, so it has a slow, steady effect on your blood sugar. Now, give your taste buds and immune system a boost with this flavorful salad.
4 cups fresh spinach
2 celery sticks, sliced
1 large (try Gala) apple, cored and chopped in small pieces
2 cups fresh blueberries
1 cup walnuts pieces
Vinaigrette Dressing Ingredients:
3/4 to 1 cup olive oil or extra-virgin olive oil
1/4 cup good-tasting vinegar or lemon juice
1/2 teaspoon salt
1/8 to 1/4 teaspoon black pepper
*Optional extras (choose 1 or 2, to taste): 1 minced shallot, 1 grated garlic clove, 1/2 to 1 teaspoon grainy mustard, 1 to 2 tablespoons finely grated cheese, 1/2 to 1 teaspoon honey.
Bonus: The vinaigrette contains olive oil. Adding olive oil to your diet may reduce inflammation and your risk of certain illnesses such as heart disease and diabetes.
-Add the spinach, celery, fruit, and walnuts into a large bowl.
-Combine the dressing together in a bowl. Drizzle over salad and fold it into the ingredients to evenly coat. Serve immediately.