9 Immunity Boosting Foods with Recipes

9 Immunity Boosting Foods with Recipes

Written by Christine Beal Dunst and Stephanie Rapp

We’re happy to again host guest bloggers Christine Beal Dunst and Stephanie Rapp (take a peak at their previous blog 8 Immunity Tips to Keep You Healthy). Today these board certified holistic health and lifestyle coaches would like to share their top immune boosting food tips...

Eating nourishing foods is a critical part of building your immunity during these difficult and stressful times. With that in mind, we’d like to share our top recommended immunity-boosting foods, and a few recipes, to help keep your body strong and healthy.

  1. Bone Broth. It contains gelatin, collagen, and amino acids, which may benefit the digestive system1. It’s also a great way to boost hydration, protein, vitamins, and minerals. For a delicious plant-based alternative, try our Immunity Broth recipe, made with miso, spirulina, and turmeric.
Sprouted Mixed Seeds Butter
  1. Ginger. This flavorful root is high in gingerol, a chemical compound with antimicrobial and anti-inflammatory properties2. It is also said to help aid digestion. Try adding it to smoothies, muffins, soups, popsicles, bone broth, juices, or use it to make ginger tea.
  1. Turmeric. This bright orange spice contains curcumin, a bioactive compound with powerful antioxidant and anti-inflammatory properties. Pair it with black pepper to enhance absorption3. Try it in muffins, smoothies, teas, or use it as a spice for meats or vegetables such as our Brussels Sprout Chips with Go Raw Sprouted Pumpkin Seeds and capers.
Brussels Sprout Chips
  1. Mushrooms. Mushrooms are full of micronutrients. Different varieties contain different nutritional benefits, so mix it up! Try adding them to salads, sauté them as a side dish, or incorporate powdered mushrooms into tea or coffee.
  1. Vitamin and Antioxidant-Rich Foods. These may help fight inflammation in the body. A few of our favorites include: matcha, goji berries, berries, dark leafy greens, beets, citrus, red and yellow peppers, sweet potatoes, broccoli, spinach, cauliflower, kiwi, spirulina, chlorella, blue, and green algae. Try our Green Energy Soup recipe, made with ginger, garlic, and other immunity-boosting ingredients.
Green Energy Soup Recipe
  1. Manuka Honey. Manuka honey is a type of honey from New Zealand that is produced by bees that pollinate the manuka bush. Studies have shown it to have anti-inflammatory and antimicrobial properties, making it a powerful addition to your immunity line-up4. Great if your little one has a cough, right from the spoon. You can also use it to drizzle on oatmeal, sandwiches, yogurt, or desserts for healthy sweetness.
  1. Garlic. Raw garlic that has been freshly cut or crushed contains allicin, a compound known for its antimicrobial properties5. Studies have also shown that eating garlic may prevent colds and the flu6. Add a clove of raw garlic to your salad dressings or use it to season roasted vegetables, soups, stews, and sautées. We love it roasted with salt and oil!
  1. Probiotics. Probiotics play an important part in digestive health and immunity. Our favorite sources include kimchi, kefir, sauerkraut, kombucha, and probiotic yogurt (either coconut-based or other). You can take it as a supplement too!
  1. Coconut Oil. This healthy fat contains lauric acid, which has been shown to have antibacterial properties7. Add it to hot beverages, smoothies, soups, oatmeal, roasted veggies, or take a spoonful. It can be used as a substitute for butter and other fats and works well in baking.
Coconut Oil

Do you have any immunity-boosting food favorites or recipes you’d like to share? Simply leave it as a comment below!

1 Bone Broth: How to Make It and 6 Reasons Why You Should. Healthline. Jan 2017.
2 11 Proven Health Benefits of Ginger. Healthline. Jun 2017.
3 10 Proven Health Benefits of Turmeric and Curcumin. Healthline. Jul 2018.
4 7 Health Benefits of Manuka Honey, Based on Science. Healthline. Mar 2018.
5 Antimicrobial Properties of Allicin from Garlic. Microbes and Infection, Vol 1(2):125-129. Feb 1999.
6 How Garlic Fights Colds and The Flu. Healthline. Mar 2017.
7 The Properties of Lauric Acid and Their Significance in Coconut Oil. J Am Oil Chem Soc, Vol 92 (1):1-15. Jan 2015.

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