Updated: Apr 26
Learn how to boost your immune system with nutritious immune-boosting foods. Here are for you 5 of our favourite & super easy immunity booster recipes!
Stand up to this challenging period like a boss with these super easy, tasty, healing meals packed with immune-boosting vitamins, minerals, and antioxidants.
1. HOW TO BOOST YOUR IMMUNE SYSTEM - RECIPE No.1: CREAMY PUMPKIN SPAGHETTI WITH GARLIC KALE
GARLIC contains a high concentration of sulfur-containing compounds like allicin, which has great immune-boosting properties
KALE, like other dark leafy greens, such as spinach, Swiss chard, contains high levels of vitamin C. This vitamin not only fights off infection but also helps to regenerate other antioxidants in the body, including vitamin E, which protects cells from damage, by producing a protein that kills bacteria and viruses, and helps prevent respiratory tract infections. It also contains folate, another immune booster.
PUMPKIN is loaded with nutrients and high in beta-carotene, a powerful antioxidant that the body converts into vitamin A. The large shot of vitamin A provided by this fruit, helps the body fight infections, viruses and infectious diseases. Plus, pumpkin is packed with nearly 20 per cent of the recommended amount of daily vitamin C.
2. HOW TO BOOST YOUR IMMUNE SYSTEM - RECIPE No.2: ORANGE SMOOTHIE
FRESH ORANGE is one of the best sources of Vitamin C, which is thought to increase the production of white blood cells, that are key to fighting infections. Unfortunately, we don't produce nor store any vitamin C, so we need a daily intake of it for continued health.
CARROT is a Vitamin A rich vegetable. As mentioned above, Vitamin A helps fight respiratory infections, by bolstering the health of your mucus membranes, which are found in your nose, throat. It is also essential for supporting the lining of the digestive tract. A strong and healthy gut lining acts as a blocking barrier for food-borne pathogens to enter the rest of your body.
GINGER contains tons of vitamins (such as are magnesium, iron, zinc, and calcium) which are thought to help kill cold viruses. Ginger may help decrease inflammation, therefore reducing sore throat and other inflammatory illnesses.
3. HOW TO BOOST YOUR IMMUNE SYSTEM - RECIPE No.3: TURMERIC LATTE
TURMERIC has been a staple of Indian cuisine for nearly 4,000 years, because of its medicinal, antioxidant, and anti-inflammatory properties. It is a bright yellow-orange spice commonly used in curries and sauces. Studies suggest that curcumin, a compound found in turmeric, acts as an anti-inflammatory, antibacterial, anti-cancer, and antioxidant agent.
4. HOW TO BOOST YOUR IMMUNE SYSTEM - RECIPE No.4: CHICKEN SOUP
BONE BROTH has been shown to heal and help seal openings in the gut, which can could an overactive and eventually weakened the immune system. In the digestive system, we have around 80 % of all immune system cells, therefore this means that as you heal your gut, you are also healing your immune system. It is highly nutritious and, since it is so easy to digest, all the wonderful protein and minerals it contains, they can easily be absorbed.
GARLIC has been used for centuries, and nowadays researches like this one, have demonstrated that garlic is able to boost participant’s immune cell function, thanks to allicin, a compounds it contains, which help the immune system fight germs
CHICKEN: Lean meat such as Chicken and poultry meat, in general, has a high content of vitamin B6, an important player in many of the chemical reactions that happen in the body, such the formation of red blood cells. Boiling chicken bones and make stock or broth is a great way to absorb gelatin, chondroitin, and other nutrients, which are all helpful for gut healing and immunity.
5. HOW TO BOOST YOUR IMMUNE SYSTEM - RECIPE No.5: MISO MUSHROOM RAMEN
MISO provides us with several B vitamins, as well as vitamin E. As seen above, both of these vitamins are necessary for a strong immune response to viruses and bacteria. Miso provides probiotics, which help digestion and restore the intestinal flora in the digestive system. It also helps to protect cells against damage from free radicals, as it’s rich in antioxidants, boosting our immune system.
MUSHROOM: Research suggests mushroom contain powerful compounds that enhance and balance your body’s ability to fight disease and stay healthy. Mushrooms have healing antioxidants and anti-inflammatory components, able to destroy infections, slow down ageing, and regenerate nerve cells. Mushrooms are also rich in polysaccharides, which aid to bolster and maintain the structure of your cells (essential in having a healthy immune system).
WHAT ELSE CAN YOU DO TO BOOST YOUR IMMUNE SYSTEM?
Book a Lymphatic drainage massage as this specialised massage has incredible detoxification and esthetic benefits so it’s a great addition to any skincare and wellness program. It focuses on detox and purification to revitalize your energy, leaving you feeling ready to face anything.
OUR LYMPHATIC DRAINAGE MASSAGE LONDON
We hope you now feel inspired to try these yummy immunity booster recipes packed with healthy foods which will not only boost your immune system but will make you enjoy healthy eating!