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Boost Your Immune System!

This is not the time for me to shut down my services to my Fit Babes.

Now is the time for me to gear up and to continue to help with the resources you need to stay as healthy as possible.

I have rounded up 12 recipes that will help to support a healthy immune system. These nutrients, along with sufficient sleep and stress management, will help you to take care of yourself for life!

*The recipe book is at the end of this blog*

Vitamin C

Vitamin C is known to help reduce common cold symptoms. It can shorten the duration of cold symptoms, as well as the severity of those symptoms.

Vitamin C contributes to immune defense by supporting various cellular functions, which can help protect our bodies from many things, including environmental oxidative stress.

Vitamin C can be found in many fresh fruits and vegetables, including red peppers, broccoli and spinach, to name a few.

 1. Cream of Broccoli Soup

20 Healthy Immune Boosting Recipes, According to Science: Cream of Broccoli Soup

This soup contains 113 mg of Vitamin C per serving.

2. Veggie & Bean Yogurt Bowls

20 Healthy Immune Boosting Recipes, According to Science: Veggie, Bean & Yogurt Bowls

This vegetarian dish has 196 mg of Vitamin C per serving. It is great for breakfast, lunch or dinner.

3. Bell Pepper Egg Cups

20 Healthy Immune Boosting Recipes, According to Science: Bell Pepper Egg Cups

This one has 152 mg of Vitamin C per serving. If you are tired of having your eggs the same way every morning, this really switches things up while bringing in 169% of your Vitamin C for the day.

Zinc

Zinc is another major player in building up our immune system and foods are often overlooked as a great place to find zinc. It is essential for many cellular functions, including our immune system, especially in times of stress. Oysters are a well-known source of zinc, as is red meat. Chickpeas and almonds are great plant-based sources of zinc.

4. Deconstructed Stuffed Peppers

20 Healthy Immune Boosting Recipes, According to Science: Deconstructed Stuffed Peppers

All of the deliciousness of stuffed peppers with none of the work! It has 7 mg of zinc and 95 mg of Vitamin C too!

5. Turmeric Beef Stew

20 Healthy Immune Boosting Recipes, According to Science: Turmeric Beef Stew

This cozy dish has 5 mg of zinc. It is a nice and easy recipe to make over the stove top on a cold day.

6. Pressure Cooker Bean-Free Chili

20 Healthy Immune Boosting Recipes, According to Science: Pressure Cooker Bean-Free Chili

The beef in this chili provides 6 mg of zinc. You can add beans if you like to the chili full of beans for a fiber-rich dish.

Vitamin D

Vitamin D is known as the sunshine vitamin, f good reason! The sun is the best way to get vitamin D. Throughout the winter months you may be spending less and less time outside, so it’s best to find ways to increase vitamin D through food.

Vitamin D is often overlooked for building up immune function, but insufficient vitamin D is linked to impaired immune function. Foods that are a great source of vitamin D are liver, mushrooms, egg yolks and fatty fish.

7. Scrambled Eggs with Peppers & Kale

20 Healthy Immune Boosting Recipes, According to Science: Scrambled Eggs with Peppers & Kale

This meal packs 123 IU of Vitamin D. Egg yolks are a good source of vitamin D and peppers are a great source of vitamin C, so you’ve got a winning combination for yourself with this breakfast.

Garlic

Garlic is often a vegetable that goes unnoticed when it comes to building up immune response. It’s one of the oldest remedies across many different cultures to help the immune system. It contains many different compounds that have the potential to influence immunity, and there are so many different ways to use it!

8. Roasted Brussels Sprouts Caesar Salad

20 Healthy Immune Boosting Recipes, According to Science: Roasted Brussels Sprouts Caesar Salad

The dressing for this salad contains a whole head of garlic! Not only is it delicious, but you will always want to roast garlic for all of your salad dressings moving forward.

9. Garlic & Herb Broccoli

20 Healthy Immune Boosting Recipes, According to Science: Garlic & Herb Broccoli

Simple, delicious and garlicky is exactly what this side dish delivers on.

Probiotics

By now, we all know the positive effects that probiotics can have on our gut flora, but they can also help our immune response. Probiotics are proven to help with elevating our immune system. In fact, yogurt with a specific probiotic strain may help reduce upper respiratory tract infections in the elderly.

10. Homemade Coconut Yogurt

20 Healthy Immune Boosting Recipes, According to Science: Homemade Coconut Yogurt

Just four easy ingredients, and a little bit of patience, will allow you to make your own yogurt at home.

11. Kimchi

20 Healthy Immune Boosting Recipes, According to Science: Kimchi

When you learn to make your own fermented food, you will feel so accomplished. It’s a great experiment and it contains all very inexpensive ingredients.

12. Sauerkraut & Vegetable Soup

20 Healthy Immune Boosting Recipes, According to Science: Sauerkraut & Vegetable Soup

Sauerkraut and vegetables all rolled into one that will have you feeling their best in no time!


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This include weekly meal plans too! Get on the list here

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