9 Super Foods to Help Boost your Immunity!

We all know how certain foods might be healthier than others, but did you know that some foods could help fight or prevent a cold or flu?  Nutrition is a big piece to maintaining your immune function; boost your ability to fight off infections with these healthy diet choices! 

Fish
Help fight off a cold one fish at a time.  Cold-water fish, such as salmon, tuna and mackerel are loaded with omega-3 fatty acids!  This good fat helps reduce inflammation and increases the activity of phagocytes, the white blood cells that eat up bacteria.  Try our Ginger-Honey Salmon recipe to help keep you healthy.

Garlic
Garlic has been known to add flavor to many dishes as well as a pungent odor to our breath!  However, did you know that garlic provides potential immune-boosting, disease-fighting benefits?   This immune-boosting food contains sulfur compounds allicin and sulfides to help boost your immunity.  Serve up our Garlic Shrimp recipe and ourRoasted Red Pepper and Garlic Hummus!

Mushrooms
Did you know that mushrooms are good for your health?  Mushrooms are packed with the B vitamins riboflavin and niacin that help in the production of white blood cells in your body.  They also contain the mineral selenium; having low levels of selenium has been linked to an increased risk of developing a more severe case of the flu.  Some studies have shown mushrooms to display antiviral, antibacterial and anti-tumor effects.  Serve up our Chicken Marsala recipe to better your health!

Carrots, Butternut Squash, Pumpkin and Sweet Potatoes
Think Orange!  These beta-carotene packed and vitamin B6 rich foods will help strengthen your immune system and produce the necessary antibodies to fight infections!  Try our Carrot-Butternut Squash Soup or Sweet Potato and Pear Recipe for a hint of orange.

Tea
Black or Green Tea are great sources of polyphenols.  Polyphenols are shown to “clean up” free radicals in our body.  Black and green tea also contains healthy antioxidants.  Start or end your day with some fresh brewed tea!

Lean Beef
Yes, I said Beef!  Beef is an excellent source of zinc and zinc is needed in our diet daily to prevent a weakened immune system.  Studies have shown that even a mild zinc deficiency can increase your risk of infection.  Look for lean cuts of beef and watch the portion sizes; a 4 ounce portion is all you need.  Beef up on zinc with ourItalian Meatballs recipe.

Yogurt
Did you know that approximately 70% of your immune system is actually based in your gut?  Yogurt contains probiotics, beneficial bacteria for intestinal health.  Probiotics may increase the number of lymphocytes, which are white blood cells that attack harmful matter in our body to prevent or fight off illness.  Read your labels and choose items that display the words “live and active cultures”.  Blend up ourGreek Yogurt Blueberry Smoothie for a boost of cold and flu fighting energy!

Cabbage
Cabbage contains a powerful antioxidant glutathione.  Glutathione has been shown to help strengthen your immune system to better fight infections!  Any variety will do the trick so add this winter vegetable to soups or stews.  Try our Cabbage Soup recipe to cure your sniffles.

Chicken Soup
Was your mother right…chicken soup cures a cold?  Chicken soup may help sooth a cold due to its possible anti-inflammatory and mucus-thinning effects.
Feed your cold our Chicken Noodle Soup recipe, it’s sure to make you smile. 

Pump up your immunity with these delicious super foods, they’re a sure way help fight off a cold or flu!