We are in the midst of cold and flu season, so if there is ever a time to have a strong immune system it’s now.
Many factors contribute to having a healthy immune system, such as living an overall healthy lifestyle that includes getting adequate sleep, exercising, and of course getting the necessary vitamins and minerals from the foods we eat. Did someone say food!?
Did you know that approximately 70% of our immune system resides in our gut? This is why it is important to feed our gut bacteria good foods that will nourish our microbiome and keep our immune system strong.
Many foods help boost immunity, such as spinach, almonds, sweet potatoes, sunflower seeds, turmeric, berries, broccoli, and even dark chocolate. But I’ve chosen my top favorites to share here.
We all know that certain vitamins and nutrients are important for immunity, but which foods provide them?
Here are six of my favorite foods (and recipe links!) that play a role in maintaining a healthy gut, and in turn a healthy immune system.
Photo: Jerran Boyer
Ginger
You’ve probably heard of ginger for nausea (or served a glass of ginger ale). But ginger also has anti-inflammatory, anti-viral, and antibacterial properties. Meaning it may help keep immunity up and bugs at bay this time of year.
You can add fresh sliced ginger and lemon to your tea, and I love adding ground ginger to baked goods.
A simple way to jazz up otherwise plain rice is to add a teaspoon of grated ginger and a teaspoon of lemon zest at the beginning of cooking. This goes especially well with jasmine and basmati rice. To get a double boost of health, try these Real Pickles pickled carrots and ginger.
Check out my ginger-packed Thai Quinoa Crunch Salad with Peanut Dressing.
Photo: Jerran Boyer
Almonds
Almonds contain vitamin E, an antioxidant important for strong immunity. Just 1/2 cup of almonds provides 100% of the RDI of vitamin E (plus healthy fats!).
Sunflower seeds also contain vitamin E. Check out my recipes for homemade Maple Roasted Almond Butter and Sunflower Seed Brittle .
Photo: Jerran Boyer
Citrus
Citrus includes oranges, grapefruit, lemons, limes, tangerines, clementines and satsumas, just to name a few. All citrus contains vitamin C, which is important for immune defense.
As for cooking with citrus, where do I begin!? I use it in everything ~ salad dressings, squeezed over roasted veggies, lentil salads, added to sparkling water, and in herbal tea. I even use citrus zest or juice in desserts, such as in this Citrus Almond Cake.
Photo: Jerran Boyer
Berries
Strawberries are rich in vitamin C. And dark colored berries such as blueberries are rich in anythocyanins, a flavonoid that can help boost our immune system.
One of my favorite ways to enjoy blueberries is cooked into steel cut oats. I add fresh bluebs during the last minute or two of cooking and they become warm and bursting with flavor. Bonus: all of that beta-glucan fiber in oats is good for your GI tract and can boost immunity even more!
I also drink Gaia Herbs elderberry syrup during cold and flu season, to further boost my immunity.
Boost your berry intake with my recipe for this Antioxidant Blueberry Salad.
Photo: Jerran Boyer
Turmeric
Turmeric has been used as a medicinal herb for thousands of years. Turmeric’s active compound curcumin is believed to provide a number of health benefits, such as acting as an anti-inflammatory, anti-viral, and anti-fungal. Meaning, it can fight viruses and harmful bacteria.
In my kitchen I use Simply Organic turmeric in grain dishes, on roasted veggies, and it’s also great to add to tagines, curries, soups and stews. Just be sure to consume turmeric with black pepper to maximize absorption of the beneficial nutrients.
Try my turmeric-packed recipe for Lentil Soup to load up on this spice.
Photo: Jerran Boyer
Dark Chocolate
Dark chocolate contains theobromine, an antioxidant believed to protect against free radicals that can damage the body’s cells. It’s best to buy chocolate that is 70% or higher cacao content, to get the most nutritional benefits. And I personally prefer dairy-free and lecithin-free chocolate. My favorite dark chocolate bar is Theo Toasted Coconut.
You can also buy raw cacao (unsweetened cocoa powder) to add to smoothies, baked goods, and for making healthy hot cocoa. Raw cacao is the powder made from whole roasted cacao beans and is packed with nutrients. It is also naturally sugar-free and is lower in calories than chocolate.
Try my recipes using dark chocolate in these Coconut Date Rolls or Chocolate Dipped Fruit.
Let me know your favorite immune boosting foods. You can comment below or tag me on Instagram!
Check out these recipes with my favorite immune boosting foods…
Butter Lettuce & Berry Salad (vegan, GF)
Smoked Almonds (vegan, GF)
Citrus Salad (vegan, GF)
Mujadara with Turmeric (vegan, GF)
Citrus Almond Cake (DF, GF)
Dark Chocolate Dipped Fruit (vegan, GF)
**As always, please consult your doctor or other health and wellness professional before making changes or adding to your diet or dietary supplement intake.
Sources: WebMD, Medicalnewstoday.com