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These Immune Boosting Recipes are exactly what you need to help keep your body in tip top shape. They’re delicious and super good for you and can be a natural cold remedy!
Table of Contents
Types of Foods to Support Immune System
- Fruits and vegetables: These are rich sources of vitamins, minerals, and antioxidants, which can help support the immune system. Some particularly good options include citrus fruits (such as oranges and grapefruits), berries (such as blueberries and raspberries), and leafy greens (such as spinach and kale). Throw them all in an Immune Boosting Very Berry Smoothie and you’re set!
- Whole grains: Whole grains, such as oats (try this Refrigerator Oatmeal) and quinoa, are rich in antioxidants and other nutrients that can help support the immune system.
- Protein-rich foods: Foods high in protein, such as chicken, fish, and eggs, are important for the growth and repair of cells in the body, including the cells of the immune system. Some recipes that fit the bill: Perfect Roast Chicken, Air Fryer Salmon and Veggie Dinner Strata!
- Probiotics and prebiotics: Foods that contain probiotics, such as yogurt, kefir, and sauerkraut, can help support the immune system by promoting the growth of beneficial bacteria in the gut. Prebiotics, which are types of dietary fibers that promote the growth of good gut bacteria, can also be found in foods like garlic, onions, leek, asparagus (Asparagus Ribbon Salad) and artichokes (Artichokes with Lemon Yogurt Sauce).
- Spices: Some spices have antioxidant and anti-inflammatory properties and could be good for your immune system. For example turmeric, ginger, garlic, and cumin.
Smoothies and Juices To Boost Immunity
Smoothies and juices are always a great way to get good-for-you ingredients in your body. Try these and let me know what you think!
Immunity Boosting Shots
These shots are made with oranges for a vitamin C boost plus fresh ginger and turmeric which have anti-inflammatory properties.
Immune Boosting Very Berry Smoothie
This smoothie has tons of immune supporting ingredients including fresh berries and spinach to name a few. I make these a lot during cold and flu season to keep the family healthy!
Carrot Orange Ginger Smoothie
Carrots and oranges are packed with vitamin C to give your body the immune boost it needs and ginger is high in anti-inflammatory properties.
Ginger Lemon Honey Tea
I make this tea especially when someone in the family is coming down with something. Ginger is anti-inflammatory, lemon has tons of vitamin C and honey has antimicrobial properties that can help fight off infection.
Homemade Electrolyte Popsicles
When you need a boost of hydration after a hot day in the sun or when you're feeling ill, having these Homemade Electrolyte Popsicles in the freezer are a game changer!
Immune Boosting Soups
Soups! Soups are always on the top of my list when someone is feeling a bit under the weather in my family. Here are a few of my favorites.
Slow Cooker Chicken Noodle Soup
Chicken Noodle Soup is a classic for a reason. I love this recipe because I can make it in the slow cooker and forget about it for a few hours. You can also make this one in the pressure cooker.
Roast Vegetable Soup
This soup is packed with veggies (obviously) that are great for immune support. Roasting them before making the soup makes the taste super flavorful and rich!
Crock Pot Lentil Veggie Stew
This stew is super filling and an excellent source of protein. Protein is super important for keeping your body healthy!
Vegetarian Pho
Vegetarian Pho s one of my favorites when I'm not feeling the best. It's filled with so many good-for-you ingredients and oh so delicious.
Carrot Ginger Soup
Carrot Ginger Soup is nutritious, delicious and heart warming. It's on our weekly rotation all cold and flu season long.
Slow Cooker Bone Broth
A steaming bowl of immune supporting bone broth is the key to staying healthy through the cold winter months. You can make bone broth in your pressure cooker too!
Immune Boosting Vegetable Recipes
Don’t forget your veggies! Mushrooms and leafy greens like kale are super important for boosting your immune system and when you’re just trying to eat more healthy foods!
Air Fryer Wild Mushrooms
Mushrooms such as shiitake and maitake have been traditionally used in some cultures to boost immunity. They're high in antioxidants which help protect your cells from damage.
Japanese Vegetable Curry
I love this recipe mainly because it's so yummy, but it's also packed with veggies to help keep your body in tip top shape!
Shiitake Veggie Stir Fry
Again, shiitake mushrooms are great for immune support. Some added veggies plus fresh ginger and garlic take it to the next level!
Kale Pesto
Leafy greens such as kale are particularly high in vitamin C, which is known to help boost the immune system. And who doesn't love a good pesto recipe?
Turmeric Sauteed Greens
This recipe is like health in a bowl. Take your favorite green and sauté it with fresh turmeric for some extra immune support!
Immune Boosting Breakfasts
Last but not least, breakfast! They don’t call it the most important meal of the day for nothing. Berries high in vitamin C and dark berries like blackberries, strawberries and blueberries not only taste insanely great, but they are also a great source antioxidants.
Banana Split Breakfast
This breakfast is delicious and so good for you! It has greek yogurt which is high in protein and naturally occurring probiotics plus tons of antioxidant rich berries!
Brainy Breakfast
Filled with nuts, berries, cinnamon and Greek yogurt, this Brainy Breakfast recipe packs a big protein punch to keep your brain performing in tip top shape!
Slow Cooker Oatmeal
A good bowl of oatmeal topped with some fresh berries is a great breakfast any day and great for immune support.
Cottage Cheese Pancakes
Cottage cheese is a good source of protein and probiotics. Top these pancakes with some antioxidant rich berries and enjoy!
Avocado Toast
Top your whole grained toast with avocado for a delicious breakfast that's good for your immune system. For added benefits sprinkle some seeds or a dash of turmeric on top.
What do you and your family eat when you’re trying to keep your bodies healthy? Let me know in the comments or tag me on social media!
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