Maintaining a healthy immune system is something we all strive for and one of the key ways to do so is making sure you’re getting a good balance of vitamins and minerals in your diet. Now that it’s getting colder (and closer to cold and flu season) we thought it might be helpful to share some recipes that are packed with immune-boosting ingredients!
3 Ingredient Turmeric Tonic
Image from The Minimalist Baker
If you want a powerful immunity-boosting drink then look no further. This one contains a combination of antioxidant-rich ingredients such as ginger, turmeric and lemon. Turmeric contains B group vitamins, manganese, zinc and iron. It is high in curcumin (which gives it its bright yellow colour) and is an anti-inflammatory, antioxidant, anti-bacterial and helps with digestive health.
Lemon, being part of the citrus family, contains an amazing source of vitamin C which is an antioxidant and it helps the body fight off bacterial infections.
Vegan Umami Broth
Image from Bon Apétit
There’s something about a flavourful broth soup that is comforting without being too heavy. It’s usually what we reach for when we are feeling like we might be coming down with a cold as it not only contains a great source of vitamins and minerals but helps with hydration. This recipe contains the immune-boosting ingredients: mushrooms, ginger and garlic.
Mushrooms are rich in the immune-boosting mineral, zinc which can help control inflammation in your body.
Ginger has antimicrobial and anti-inflammatory properties which can help to counteract cellular damage and to boost immune function.
Coconut Curry Ramen
Image from The Miminalist Baker
Is there anything better than a noodle soup on a cold night? This recipe is not only incredibly tasty but includes garlic, turmeric and ginger to help your immune system. Definitely one to add to the weekly dinner rotation.
Garlic contains a property called Allicin which is released when you cut into it. Allicin, along with the antioxidants also contained in garlic help fight off infection and support the immune system.
Roasted Broccoli, Sweet Potato And Chickpea Salad
Image from The Minimalist Baker
This is a great all-rounder of a recipe as it’s full of veggies and packed with plant-based protein thanks to the chickpeas. We recommend making a double batch and having it for a few lunches.
The immune-boosting ingredients we want to spotlight are broccoli, red pepper/capsicum, sweet potato and garlic. Green vegetables like broccoli, kale and spinach contain vitamin E which is a powerful antioxidant. Red pepper actually contains 3 times more vitamin c than an orange.
Sweet Potato Brownies
Image from The Minimalist Baker
And lastly, how could we not include something sweet to round off our list. They might be a dessert, but they’re also packed with nutritious ingredients. Sweet potato is high in compounds called carotenoids which the body turns into vitamin A - a great antioxidant.
Cacao, oh how we love you. Not only is cacao delicious (and chocolatey), but it contains flavonoids, which are a type of antioxidants that can protect our cells from damage and reduce inflammation.
