Fight cold and flu with these 10 immune-boosting recipes from a Texas registered dietitian

Boosting Immune Health with Nutritious Foods

During flu season and other seasonal respiratory infections, it is important to keep your immune system strong and healthy. Registered dietitian Amy Goodson recommends regularly consuming key nutrients and proteins that help improve immune health. Goodson emphasizes the importance of nutritious foods in boosting immunity, as the relationship between diet and the immune system profoundly influences the body's ability to defend against infections and maintain optimal health.

A well-balanced and diverse diet provides essential nutrients that play key roles in supporting various immune functions. Goodson shares seven recipes that contain key ingredients to ward off winter illness.

10 Immune-Boosting Recipes to Try

1. Beef and veggie stir-fry: Beef is a top source of zinc, which plays a key role in immune function. The broccoli and bell peppers in this recipe also contribute to immune health.

2. Mushroom and quinoa stuffed peppers: Mushrooms contain selenium, a nutrient essential for the proper functioning of the immune system.

3. Golden turmeric latte: Turmeric, with its anti-inflammatory and antioxidant effects, supports immune health.

4. Citrus salad: Citrus fruits high in vitamin C support the production of white blood cells.

5. Berry yogurt parfait: Probiotics in yogurt positively impact immune function.

6. Chicken breast stuffed with spinach and feta: Spinach's vitamin E acts as an antioxidant, protecting immune cells from damage.

7. Broccoli and cheddar soup: Broccoli's vitamin K plays a role in regulating the immune response and inflammatory processes.

8. Almond and banana smoothie: Almonds' vitamin B2 supports antibody production and a healthy immune system.

9. Sweet potato fries: Sweet potatoes rich in beta-carotene play a crucial role in immune function.

10. Mixed berry salad: Berries' flavonoids have anti-inflammatory and antioxidant effects.

The Building Blocks of Strong Immunity

Goodson also highlights the seven essential components of an immune-boosting diet:

1. Vitamins and minerals: Essential micronutrients like vitamin C, D, E, zinc, and selenium contribute to immune cell production and activity, inflammation regulation, and cell protection.

2. Antioxidants: Found in fruits and vegetables, antioxidants neutralize free radicals that can damage cells and compromise the immune system.

3. Protein: Adequate protein intake is crucial for antibody and immune system protein synthesis.

4. Gut health: Probiotics found in fermented foods like yogurt promote a healthy balance of gut bacteria and positively influence immune function.

5. Omega-3 fatty acids: Fatty fish, flaxseeds, and walnuts contribute to a balanced inflammatory response and support the immune system's ability to combat infections.

6. Phytonutrients: Colorful fruits and vegetables contain phytonutrients with anti-inflammatory and antioxidant properties.

7. Hydration: Proper hydration supports all bodily systems, including the immune system, by facilitating nutrient transportation, waste elimination, and maintenance of mucous membranes as a barrier against pathogens.