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Dreading the thought of flu and cold season? As the flu makes it’s yearly return, there are ways to protect yourself – and it all starts with these immunity boosting foods and recipes.
If you’ve been feeling a little bit of anxiety about the flu situation, you aren’t alone – and you aren’t wrong to be concerned, either. With influenza rates on the rise, we all need to take as many precautions as possible to stay healthy and well.
Even though it isn’t foolproof just yet, getting a flu shot is still the best way to protect yourself. But eating a healthy diet, getting plenty of sleep, staying hydrated, and most importantly, frequently washing your hands, also play a major role.
It’s the first of these concerns we’re talking about today.
The Food-Body Connection
Food is fuel for your body, and much like the gas you put into your car, the quality of the fuel you use really matters. If you don’t take in enough healthy “fuel,” your body will struggle to fight off illnesses and potentially, even begin to experience serious health problems later on down the road.
Eating the right immunity boosting foods, on the other hand, has the opposite effect. Not only does your immune system become stronger, but it’s also easier for your white blood cells to charge into action and fight off intruders when you need it most.
Science has also proven that foods containing high levels of antioxidants are also more beneficial to the immune system than others. Vitamins C, E, and D, for example, are all antioxidants that help you produce more white blood cells and fight off viral and bacterial infections. Other foods have a less direct impact.
- Chicken contains vitamin B-6, which helps you produce more red blood cells instead; this is key in illness prevention because red blood cells are responsible for circulating oxygen and nutrition.
- Green tea contains an amino acid called L-theanine, which helps your T-cells fight off germs.
But the real story behind proper nutrition isn’t about any one specific food, nor should you limit your diet. Instead, you should vary your diet and “eat the rainbow” when it comes to fruit and vegetables, avoiding anything processed when you can.
The Immunity Boosting Foods Checklist
Looking for healthy immunity boosting foods, but aren’t quite sure where to start? We can help. First, we’ll outline some of the most commonly beneficial ingredients. Then, we’ll give you a couple of healthy recipes to try the next time you’re in the kitchen.
Fruits and Vegetables
- Berries – particularly blueberries, blackberries, and raspberries.
- Spinach – contains lots of vitamin A, vitamin C, and calcium
- Broccoli – rich in minerals and vitamin A, C, and K
- Tomatoes – rich in the antioxidants vitamin C and lycopene
- Kale – contains special disease-fighting phytochemicals
- Papaya – contains a ton of beta-carotene, a precursor for vitamin A
- Lemons, oranges, and limes – packed with vitamin C
- Carrots – contain beta-carotene (especially purple carrots)
- Garlic – contains allicin, a phytocompound that might fight infection
Grains
- Oatmeal – packed with fiber and energizing B vitamins
- Brown rice – rich in multiple vitamins, fiber, and phytonutrients
- Wheatgrass – contains chlorophyll, an antioxidant and anti-inflammatory
- Quinoa – loaded with magnesium, folate, iron, protein, and fiber
- Amaranth – contains an incredible dose of calcium, iron, and potassium
- Farro – is packed with high levels of several B vitamins
Dairy
- Plain yogurt – contains probiotics that improve digestion
- Kefir – this fermented drink contains probiotics, tooo
- Milk – a great source of vitamin D, if you can tolerate it
- Butter – a healthier, vitamin-A-rich alternative to margarine
- Cheese – A source of probiotic that may benefit older Americans
Proteins and Fats
- Oily fish – most are loaded with omega-3 and omega-6
- Hazelnuts and walnuts – contain healthy fats and protein
- Boneless chicken – contains A, C, magnesium, gelatin and phosphorus
- Avocado – rich in vitamin K, C, E, potassium, and healthy fats
- Lean steak – contains vitamin B12 and zinc, both of which ward off illness
The big takeaway here? These are just a few examples of immunity boosting foods. Don’t be afraid to research the foods you eat and identify how they can help – and mix it up once in a while, too. You’ll get better results from a varied diet than anything else.
Now, let’s get to the recipes…
10 Healthy Recipes for Everyday Wellness
We couldn’t decide on sharing just one of these because they’re all super healthy and delicious looking, too. The good news is that you get to benefit from our indecision by receiving more info.
1. Vegan Chicken Noodle Soup
This vegan chicken noodle soup is perfect for clean eating, and it tastes just like the real thing, too. The process is almost identical – it just happens to be meatless. In fact, it’s so close, you could even use real meat if desired.
2. 10-Spice Vegetable Soup
Feeling stuffy? This 10-spice vegetable soup will help clear out your sinuses and get you breathing easy once again. The soaked cashews really set off the flavor of the spices alongside the soft, tender veggies.
3. Shchi (Saurkraut Mushroom Soup)
This sauerkraut mushroom soup (Shchi) is absolutely loaded with healthy items and probiotics, too. It’s Russian in origin, but it’s perfect for cooler winter days here in the United States, too.
4. Miso Soup
This easy miso soup contains ingredients that help rehydrate you and replace electrolytes. Plus, miso may also contain phytoestrogens, which could be beneficial to women struggling with the symptoms of menopause.
5. Pumpkin-Turmeric Soup
Feeling “fall” in the air? Try this pumpkin-turmeric soup with shallots and grilled bread. Both main ingredients are packed with vitamins and antiinflammatory compounds, while shallots contain almost as much allium as garlic.
6. Immunity-Boosting Orange-Berry Smoothie
If you’re struggling with a sore throat, this orange-berry smoothie will help you keep up your nutrition without the need for solid foods. It’s loaded with antioxidant fruits and berries and a big blast of Vitamin C.
7. Bone Broth
There’s plenty of evidence that the simple and unassuming bone broth carries unique health benefits. That’s probably because it’s packed with protein, vitamins, minerals. It also contains gelatin, which benefits skin, bones, hair, and nails.
8. Rainbow Quinoa Salad
This immune-boosting rainbow quinoa salad really takes the idea of “eating the rainbow” to the next level. It’s easy to make, beautiful, and packed with healthy substances like vitamin C, fiber and amino acids.
9. Chicken Soup
Yes, your grandma’s time-honored chicken soup is also really good for you, too. Studies have shown it contains high amounts of acetylcysteine and omega fatty acids, both of which boost immune function.
10. Elderberry Gummies
Have kids at home? Don’t have time to eat? These deliciously adorable flu-busting elderberry gummies might help. That’s because elderberry contains special compounds that boost the immune system when ingested regularly.
Conclusion
Need more guidance on healthy eating, immunity boosting foods, or warding off the flu? Your pharmacist is only a telephone call away. Reach out now and stay well all year long.
