create an account

Create an account to track orders, manage your meal plan, and update your delivery preferences.

Already have an account with us?

pinterest Save

Grains to protect your immune system this winter

As the cold and flu season sets in, our need to buff up the immune system and guard our health increases. This time of year, many people take additional supplements, add to their daily pill box and continue their lives hoping their annual cold will disappear fast. So exactly how can you stay warm this winter and fight off the sniffles? First, less stress is best, so buy those gifts ahead of time. Second, even in the cool weather you can't forget to hydrate. Water is your healthiest supplement. Try heating it up with a cinnamon stick or a touch of lemon. And third, nothing defends your immune system more than a variety of whole foods. Grains are often overlooked in this spectrum yet vital to your health. Here are four grains that should be on your plate this winter.

1. Oats
When mother said to eat your oatmeal, she was right. Not only is this a wonderfully warm comfort food on a cold winter morning, it is also extremely versatile and incredibly good for your health. Oats trigger an immune response when there is disease in the body. Slightly less than one cup of oats gives your body over 10% of the daily value of zinc, selenium, protein, fiber, iron and vitamin B1. The iron will help produce more disease fighting white blood cells, and the selenium is a very effective antioxidant. Zinc is a mineral most of us know to take during cold season, but did you know that it has been proven to block the rhinovirus (bacteria behind 80% of colds) from reproducing! It also protects your cell membranes by not allowing the virus to host the cell and spread the infection. To pack in some vitamin C, add in a cup of sliced strawberries. Now breakfast is a power pack for immunity and delicious.

2. Barley
Nothing says cold defense on a wintery day better than hot soup! Adding barley to a rich vegetable stock will not only make it heartier, it will help cleanse your system. Barley contains over 20% of our daily recommended values for fiber, manganese, selenium and Vitamin B1. This B vitamin is also known as thiamine and has been linked to strengthening the immune system and helping the body cope with stress. The extra fiber in your system will also help fight off disease by keeping your body flowing and flushed. Food that does not leave the intestinal system can build up extra bacteria in the gut putting your system's defenses on overload. By keeping your digestive system clear, your immune system is free to defend against other invasions.

3. Millet
Gluten free and grains are not words that often go together, but in the case of millet, it's gluten free and can be used in nearly any grain recipe. Some may argue millet is a seed, just as some argue that tomatoes are a vegetable, but no matter its label, this little gem packs a lot of flavor in soups, salads, porridge, dinners and desserts. Loaded with calcium and vitamin B3 (niacin), millet not only amps up the flavor of a dish it also helps defend your health. Niacin isn't a vitamin just for flu season. Studies show that it combats high cholesterol, strengthens the cardiovascular system, is necessary in major organ function and supports compromised immune systems in individuals fighting HIV to diabetes. So next time you're considering rice for dinner, pull out the big guns and switch for millet.

4. Amaranth
Like millet, amaranth is used as a grain but classified as a seed, for this reason it is gluten free and bulks up a meal with vitamins and nutrients. It can be puffed like popcorn, sprinkled like granola, boiled, baked and fried. It has very little flavor on its own, so you can add any ingredient you like to create a different taste each time. Amaranth also has a gelatinous texture which can thicken soups, puddings and cereals making them a very filling dish. When it comes to your health, it has been added to our list of superfoods! It reduces cholesterol, high blood pressure and inflammation in the body as well as giving it a protein and fiber boost. Its high antioxidant values can help ward off cancer and support the immune system. To top it off it is a great source of potassium, zinc and many other minerals.

There are many other whole grains and grain like seeds that should be added to your repertoire, but if you haven't cooked them before, they can be daunting.

Searching for recipes is one option, but another is allowing us to inspire you. Veestro's A la Carte options feature excellent immunity defense grains like brown rice in our Thai Chick'n Stew. With flavors like this, you'll want to eat whole grains year round.

Read more about 5 Things to Eat for a Strong Immune System.

Veestro.com

Related Blog Posts

5 winter superfoods for more energy

plant foods that boost your energy

5 plant-based foods to ease anxiety

foods that help your body produce collagen naturally

5 hacks for a plant-based july 4th bbq

snacks: eat this, not that!

5 high protein veggies to add to your diet 

fresh is not always best: 4 surprising benefits of frozen food

5 ways plants power us in 2021

5 easy and healthy vegan holiday side dishes 

benefits of fermented foods for gut health

tofu: is it good or bad for you?

the surprising benefits of chocolate for health and well-being

benefits of eating beans

5 easy plant-based substitutes

3 easy vegan recipes for dinner

5 delicious and refreshing vegan summer beverages

5 advantages of plant-based diets for children

use this one hack to make going vegan easy 

here’s how a plant-based diet may reduce your risk of type 2 diabetes 

easy plant-based breakfast ideas

6 reasons why veestro is the best vegan meal delivery service

eat these 5 foods to get all the necessary vitamins and minerals

how protein and fiber help digestion and muscle recovery (and where to get them on a plant based diet)

how to stay hydrated this summer

5 foods that are good for your gut health

5 plant-based foods for better sleep

when cravings hit; eat this, not that!

5 superfoods that help boost immunity

5 real superfoods + 3 that are all hype

not all carbs are created equal: complex vs. simple carbs

5 foods for beautiful skin

breakfast: eat this, not that

top 5 mood-boosting foods to add to your diet

how can eating more plants help your heart? 3 benefits

5 health-boosting spices

here’s why the body thrives on carbs

the power of choosing beans over beef

how to boost your immune system for the cold and flu season

is oat milk healthy?

what you eat can impact climate change

an easy approach to reducing your risk of breast cancer

why does magnesium matter? 5 magnesium-rich foods

3 simple tips for losing weight starting today

deaths linked to heart disease are on the rise: here’s how a plant-based diet can help

your second brain - tips for a healthier gut

microwaves and nutrition: do microwaves kill our food?

eat these 5 foods to stay hydrated this summer

allergic to soy? these are 7 non-soy sources of protein

think fresh meals are better than frozen? think again!

what 1,500 calories looks like on a plant-based diet

5 foods to avoid

your sugar detox guide

3 tips to lose weight on a plant-based diet

are you vitamin d deficient?

here’s what happens to your body on a juice cleanse

don't like what you see in the mirror? these 3 things are ruining your skin.

bad diets are responsible for more deaths than smoking

war on waste: are fresh veggies healthier than frozen?

got milk? the dairy industry’s mass deception

what happens to your body when you go vegan?

how easily can the pope go vegan?

supercharge your sex life

is it possible to prevent and reverse disease?

detox your body

eating your way through diabetes

eating healthy doesn’t have to be scary - 5 simple tips

breaking up with caffeine

the most unusual facts about berries

debunked: 5 myths about veganism

can you get enough protein from plants?

5 foods you should never eat

spotlight on: activated charcoal

5 superfoods for women's health

ancient remedies we use today

five magnesium-rich foods for stress relief

why detox?

10 ways to sneak in more veggies

5 surprising benefits of coconut oil

high fiber foods you can snack on

mushrooms—the vegetable that never was

myth vs fact: 5 things you didn't know about vitamin c

plant-based aphrodisiacs that work

5 heart-healthy foods

8 underrated veggies & why you should be eating them

#yeswecan challenge - setting yourself up for fitness success

probiotics - your best friend around the holidays

5 easy ways to detox after overindulging

holiday spotlight: pumpkin

the key benefits of juicing

should you take supplements?

veggie anatomy 101: carrots

is plant-based good for kids?

good carbs vs. bad carbs

5 organic oils for health and beauty

food facts: tomatoes

frozen vs. fresh: know your veggies

10 seasonal superfoods

5 summer foods to keep you hydrated

how much water should you really drink?

stone fruit: five favorites for summer

men's health month: five plant-based benefits for men

5 protein-packed veggies

10 foods that boost your brain

five concerns about plant-based calories

vitamin d: essential like the sun

is soy good or bad for men?

12 foods to keep your heart happy

the sweet truth about sugar: myths and facts

get grounded with this winter superfood

5 things to eat for a strong immune system

sodium's effects on health and weight

how to: make winter eating your healthiest

5 winter squashes you need for better health right now

halloween inspired veggies to help you live longer

fat vs. sugar: the battle rages on

the soybean saga: myths and facts

5 reasons to fall in love with kale all over again

five reasons to get your calcium from plants

top reasons to have an apple a day

meeting your nutritional needs with veestro

just how important is breakfast?

food facts: watermelon

plant based protein to keep you satisfied

rockin the rhubarb

iodine on a vegan diet

the truth behind antioxidants and food

eat your greens

do you get enough energy from your food?

healthy snacking tips for you & your kiddos

how to manage your allergies

is it a flower or a vegetable: discover the artichoke

leaders in plant-based nutrition

6 foods that help reduce inflammation

noodles, pasta, spaghetti, hoorah!

celebrating national frozen food month

why be meatless?

jane esselstyn on women's heart health

healthy superbowl ideas

cha-cha-chia

pulses - the superfood that always has bean

2016 resolution for health

cooking without oil

it's all about the pomegranate

how to have a healthy holiday

grains to protect your immune system this winter

movember, prostate cancer, and your diet

linking breast cancer and diet

pumpkin seeds and their health benefits

turmeric and it's powerful benefits

growing edamame & health benefits of soy

pumped for peppers!

what's sugar doing to us?

benefits of basil

plant-based nutrition and obesity in children

benefits of raw foods

lower your cholesterol the easy way. eat more fiber.

red, white, & blue can be healthy for you!

nih guide: how to lower blood pressure with a dash eating plan

happy father's day - how's that prostate?

vitamin b-12 in the vegan diet

pea it out!

stop the madness! treat heart disease with a healthy diet -- not drugs!

world health day & connection to vegan diet

cabbage - it's history, use, and nutritional benefit

want to lower your cholesterol? a pill is not a magic bullet!

are you at risk for heart disease?

losing your mind? try these memory boosting superfoods!

can eating more veggies save your eyesight?

don't have breakfast without one of these three!