Foods that Can Boost Your Immunity

Posted 02/24/2015 | By HealthCorps

Flu season is full throttle so finding easy ways you can boost your immunity, will help you through this ruthless viral illness.  Here are some foods that have been credited with boosting immunity along with some recipe ideas:

Chicken soup can ease a sore throat, help you to nurse a cold, and keep you hydrated.  It may also help to deter movement of inflammatory white blood cells, which may ease the accumulation of these cells in your bronchial tubes.  You can use any basic recipe for the soup, boiling pieces of chicken, adding loads of vegetables and using oregano, garlic or cilantro (all help with immunity) to boost flavor.  Just go easy on the salt.

Broccoli is packed with vitamin A, C, and glutathione, called the master antioxidant.  Add it to salads, soups, stews, or have some fresh broccoli with hummus dip.

Sardines are smelly, but they are also rich in omega-3 fatty acids, known to help reduce inflammation in the body.  A can of sardines is easily portable, and along with a vitamin rich salad you’ve got the ultimate immune booster.

Yogurt, with its probiotics can help to improve digestion and boost your immune system.  Avoid the sweetened kind – buy plain Greek yogurt, which is also higher in protein, and add in berries and omega-3 rich nuts, like walnuts.  Use yogurt instead of sour cream, whole milk or half and half as a cooking swap out.  Use a spoonful as a healthier topping, instead of whipped cream.

Mushrooms are rich in selenium, B vitamins and antioxidants.  Mushrooms also boost levels of infection-fighting white blood cells.  Add mushrooms to salads, pizza, omelets, tomato-based sauces, soups, chili, and stews.  You can also grill Portabella mushrooms instead of a traditional burger.

Tea is full of immunity –boosting polyphenols.  Filets of cod, halibut or orange roughy work well with a marinade made from 2-3 cups of lemongrass tea (brewed strong), honey or brown sugar, low sodium soy sauce, minced garlic, diced shallots and pepper.  Allow fish to sit in the marinade for at least 15 minutes in the fridge, before baking them in the oven.

-Amy Hendel, PA/HealthCoach

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