- Include healthy fats such as extra virgin olive oil.
- When it comes to seasoning your foods, incorporate a variety of herbs and spices for flavor.
- For veggies, choose steamed broccoli, cauliflower, cabbage, carrots, leafy greens, and sweet potatoes.
- Fermented foods such as miso (soy-free) and yogurt (non-dairy such as cultured coconut milk is my favorite) help promote healthy intestinal flora and combat harmful bacteria in the GI tract.
- Choose high-quality, grass-fed, pasture-raised, and wild-caught meat, poultry, and fish.
- It’s also smart to limit sugar in your diet. Studies have shown excessive sugar intake can interfere with optimal immune system function.
- As far as beverages, the constituents in green tea have been shown to be both anti-inflammatory and immune enhancing.
Cheers to your good health this winter!
Whole Foods Market Recipe http://www.wholefoodsmarket.com/recipe/better-chicken-soup
- 1 tablespoon extra-virgin olive oil
- 1 small yellow onion, chopped
- 4 cloves garlic, sliced
- 1 teaspoon ground turmeric
- 8 fresh shiitake mushrooms, stemmed and sliced
- 4 cups low-sodium mushroom, vegetable, or chicken broth
- 1 1/2 cups finely sliced kale
- 1 cup cubed butternut squash
- 2 tablespoons grated fresh ginger
- 1/8 teaspoon cayenne pepper (optional)
- 6 slices astragalus root (optional)
- 1 fresh lemon, Juice of
- 1 teaspoon miso
- In a saucepot over medium-high heat, add oil and cook onion and garlic, stirring frequently, for 3 minutes.
- Stir in turmeric and mushrooms, and cook 2 minutes more.
- Add broth, kale, squash, ginger, cayenne, and astragalus. Bring to a boil, reduce heat, cover, and simmer 15 minutes.
- Remove from heat and let cool slightly, add lemon juice and miso. Cover and let sit 5 minutes before serving.
What’s your favorite immunity-boosting soup? Share in the comments below!
Eating Well. “Healthy Immunity Diet Guidelines.” Accessed July 2015. http://www.eatingwell.com/nutrition_health/immunity/healthy_immunity_diet_guidelines
Harvard Health Publications. “How to Boost Your Immune System.” Accessed July 2015. http://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
Mars, B., and C. Fiedler. The Home Reference to Holistic Health & Healing. MA: Fair Winds Press, 2014. 129-144.
Meydani, S.N., and K.L. Erickson. “Nutrients as Regulators of Immune Function: Introduction.” The FASEB Journal 15, no. 14 (December 2001): 2555. http://www.fasebj.org/content/15/14/2555.full
Myles, I. A. “Fast Food Fever: Reviewing the Impacts of the Western Diet on Immunity.” Nutrition Journal 13 (2014): 61. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4074336/