How To Boost Your Immunity | Recipes + What To Eat + What You Can Grow

In this uncertain time that has been full of sickness and stress, it is imperative to be taking the utmost care of your body, and your immune system. While taking vitamins and supplements is a wonderful way to remain healthy and strong, you can go even further by consuming immunity-boosting foods as well. 

The food you eat dictates how your body functions, reacts to the world around you, and how well you are able to fight off sickness and infection. Why not take a little extra care to make sure that you are eating foods that can help you in becoming stronger, rather than foods that bog you down? 

This week, learn more about what you can eat to boost your immune system, and learn some new recipes to boot. Don’t miss it.

How Does Food Affect Your Immune System?

Our bodies and immune systems are under constant exposition and attack by harmful microbes and germs each and every day. Consuming foods that are rich in vitamins and nutrients is a great way to make the body stronger overall, so that the immune system can properly do its job in protecting us.

Eating extraordinarily high amounts of sugars or carbohydrates without proteins and nutrients can cause your immune system cells to work slower in attacking bacteria – this is not what you want!

Which Vitamins & Nutrients Support Your Immune System Most?

Vitamin A, vitamin C, zinc, iron, selenium, and protein have all been proven to be integral in the proper growth and functioning of immune system cells. These nutrients can be obtained by adding more fruits and vegetables to your diet, as well as limiting your intake of processed foods and red meats.

See the below for a list of foods that are high in all of these important nutrients and vitamins:

• Broccoli
• Citrus Fruits
• Red Bell Peppers
• Spinach
• Ginger
• Yogurt
• Garlic
• Turmeric
• Papaya
• Almonds

If you’re looking to grow your own vitamin-rich garden, get started with vitamin C – take a look at our article on Growing Your Own Vitamin C.

Recipes to Boost Your Immunity

We wanted to provide you with some inspiration so that you can start working in your kitchen with ingredients that will help your body stay healthy. Each of the below dishes has been crafted around one ingredient that is meant to support immunity – check out some of these options which work for breakfast, lunch, dinner, and dessert.

Banana Matcha Smoothie – Recipe by Fit Foodie Finds

A wonderful way to start your day is with this lovely green smoothie. Not only is it delicious and full of potassium and a little bit of caffeine, but the matcha in this breakfast smoothie has loads of antioxidants that are fantastic for building your immune system.

Carrot Ginger Immune-Boosting Soup – Recipe by Delish Knowledge

This recipe focuses on turmeric as its immune boosting ingredient. For lunch or dinner, mix things up with this uniquely flavored, beautiful and hearty soup – it is sure to be a new crowd favorite for the cold season.

Sheet Pan Salmon & Broccoli w/ Lemon & Ginger – Recipe by NYT Cooking

This recipe hits on two major immune-boosting foods: salmon and broccoli. Broccoli is great for the immune system, as it provides antioxidants which aid in reducing oxidative stress. Salmon provides lots of protein, and therefore amino acids, to our system which help with making our immune system stronger.

Easiest Blueberry Coconut Bake – Recipe by Champagne Nutrition

You certainly can have your cake and eat it too, when it’s this delicious blueberry coconut bake! This yummy treat is full of immune-boosting antioxidants from the fresh blueberries, which also have high amounts of vitamins A & D.

Get to Growing

These recipes don’t deviate far from what you are already making in the kitchen. The great thing about eating these nutrient-rich foods is that all you need to do is add them to what you’re already making, and they will do the rest of the hard work (like keeping you safe and healthy). If you’re interested in growing your garden to cater to your immune system, get started today with your very own fresh herb and veggie garden kit.