5 Immune Boosting Foods to Get Over Cold & Flu Season

Cold and flu season is in full swing and washing your hands isn’t always enough to protect you—what’s on your plate is just as important. Eating certain foods can help you stay healthy. These five foods will boost your immune system.

Citrus Fruits

Vitamin C helps ward off infections and citrus fruits are filled with it. Go ahead and fill your cart with lemons, limes, oranges, and grapefruits next time you’re at the grocery store.

Chicken Soup

There’s a reason why you’re mom always made you chicken soup when you were sick—poultry is high in B6 which helps form new red blood cells. Add in some kale or chard for some antioxidants.

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It appears approximately 97.4% of Americans are currently sick (omg why aren’t the 3 S’s not working? Antibacterial Soaps, Shots and Staying inside your house Scrolling Social media while avoiding Society)⁣⁣⁣ ⁣⁣⁣ This Ginger Chicken Soup with a butter broth and big chunks of tender plantains is just what Dr. Google ordered (I use Dr. DuckDuckGo now if you’re looking for a new physician). ⁣⁣⁣ ⁣⁣⁣ My version of homemade and healing chicken soup has ample anti-inflammatory ginger, garlic and cilantro with a nice hit of acid from lemon juice and apple cider vinegar to brighten it up and make the flavors multi-dimensional. ⁣⁣⁣ ⁣⁣⁣ If you haven’t tried green plantains in soup, you will be hooked! They soak up the yummy Butter Broth (made simply by stirring @kerrygoldusa into @bonafideprovisions Chicken Broth), and take on an addicting dumpling-like texture if allowed to cook long enough.⁣⁣⁣ ⁣⁣⁣ If you’re doing the January #whole30, just replace the butter with ghee or coconut cream. ⁣⁣⁣ ⁣⁣⁣ Get this recipe on my website grazedandenthused.com or via the link in my profile. Even if you’re not sick, it’ll feel like a big warm belly hug. ⁣⁣⁣ ⁣⁣ https://grazedandenthused.com/healing-chicken-soup/⁣⁣ ⁣⁣⁣ ⁣⁣⁣ #paleorecipes #whole30recipes #chickensoup #foodwinewomen #autoimmunedisease #autoimmuneprotocol #healingfoods #guthealing #glutenfreerecipes #eeeeeats #f52grams ⁣⁣⁣

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Matcha Tea

Drinks can also boost your immune system—the antioxidants in green teas inhibit the production of pro-inflammatory molecules and they help your immune cells function better.

Sweet Potatoes

Mashed or roasted, sweet potatoes are an immune-boosting food that’s high in Vitamin B6.

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With salads that look this amazing, eating a rainbow really couldn't be easier…😍⁠ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ Another great recipe featuring our LowER Carb Ancient Grains Rice Blend!⁠ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ LEARN MORE ⏩ link in bio.⁠ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ 👩‍🍳 Recipe + 📸 @nourishedby_you 💞⁠ ⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ Ingredients⁠ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ – 2 medium sweet potatoes cut knot medium chunks (Keep the skin on; wash well) ⁠ – 4 garlic cloves (left whole with skins)⁠ – 1 large handful of baby spinach, thinly chopped⁠ – 1/4 of a small red cabbage, thinly sliced⁠ – 3/4 cup of chopped shallots⁠ – 1 cup of Ancient grain low carb rice blend⁠ – a handful of fresh mint (roughly torn)⁠ ⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ DRESSING ⁠ (juice of 1 1/2 large lemons, 1/3 cup of extra virgin olive oil, 1 tsp of sumac, 1/2 tsp of allspice, roasted garlic)⁠ ⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ Method⁠ ⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ 1️⃣ Preheat the oven to 220C. Toss the potatoes with 3 tbsp of olive oil, garlic cloves and season well with salt and pepper. Spread on a parchment paper-lined tray and bake in the oven for about 45 minutes until brown and soft, tossing throughout cooking. Leave aside to cool.⁠ ⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ 2️⃣ Cook the rice per packet instructions. Leave aside to cool.⁠ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ 3️⃣ In a bowl, add the cabbage, spinach, mint and shallots and toss well.⁠ ⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ 4️⃣ In a jar, add the ingredients for the dressing and a good pinch of salt and pepper, and shake well!⁠ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ 5️⃣ On a serving plate, add the rice to the base, top with the cabbage salad and then dot with the sweet potato. Drizzle over the dressing and then serve! ⁠ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ ❤️Follow Bianca for fantastic content and Insta stories!❤️⁠ ⏩ @nourishedby_you⁠ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ #lowcarb #lowercarb #highprotein #prebiotichealth #happytummies #eatyourveggies #eatarainbow #eatwell #feelamazing #ricesalad #sweetpotato #ancientgrains #weightloss #filling #healthymeals #healthyrecipe #lovefood #instafood #instafoodie #foodie #bigeats #everybodyfeelgood #highfibre #vitamins #minerals #lowgi #nutritionists #lovefood #loverice #lovepbco

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Salmon

Salmon is a top immune-boosting food because it contains polyunsaturated fatty acids that help cells function properly and that promote normal inflammatory responses.

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Salmon/Broccoli/Toasted Almonds/Pear

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