Eating immunity boosting foods helps keep your body in better shape to deal with ailments that may come its way. As we are in the midst of flu season, we compiled our favorite recipes highlighting immunity boosting ingredients from yogurt to sweet potatoes and barley.
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1. CITRUS FRUIT
Citrus fruits are full of vitamin C which have been found to help our bodies fight infections. They work best to reduce the severtiy and duration of the common cold.
Yogurt with live, active cultures are an excellent source of probiotics. Probiotics are best known for improving gut health. By reducing inflammation in the gut, probiotics allow the body to focus on boosting immune function.
Yogurt is also a good source of vitamin D, the sunshine vitamin, which most people need especially in the winter. Vitamin D helps your body fight off many infections.
Make sure to purchase plain, preferably Greek yogurt, and add your own sweeteners. Add fresh or dried fruit, natural sweeteners like maple or date syrup and toasted nuts or granola.
Turmeric has been used for hundreds of years as a natural medicine, but is most notably used as an anti-inflammatory which will boost your immunity.
4. FATTY FISH
Fatty fish like salmon, anchovies, sardines and tuna are packed with Omega-3 fatty acids. It is an essential fat, because our bodies cannot make it on their own. Omega 3 fats have been shown to help achieve optimal immune health, reduce inflammation and even help reduce body fat.
5. CHICKEN SOUP
There is a reason chicken soup is called Jewish Penicillin, the original bone broth. The broth provides calcium and minerals in an easily digestible form. A good chicken soup will live up to its reputation by helping support immunity and resistance to colds and flu.
6. GREEN TEA
Green tea is full of polyphenols, plant antioxidants, that may help kill flu viruses. Iced or hot, with lemon and/or ginger, green tea can be a part of your daily routine.
7. SWEET POTATOES
Sweet potatoes have 377% daily value of Vitamin A in the form of beta carotene proven to help boost the immune system and lower the risk for various diseases.
If cooked and eaten with the skin, sweet potatoes also are a good source of vitamin C.
8. MUSHROOMS & BARLEY
Studies have shown that barley (and oats) contains immune boosting properties. They are loaded with fiber including a special compound that has powerful antioxidant properties.
Mushrooms are high in vitamin D and have been used for centuries to fight off disease. Mushroom barley soup is a delicious way to maintain good health.