8 Tasty Ingredients to Boost Your Immunity

Hey honeys! I hope you are all doing well in this crazy time! With coronavirus on
the scene, it is imperative to do everything that we can to stay healthy. One way to make sure of that is by keeping our immune system in check! The foods we consume are what’s providing the necessary nutrients needed to help ward off sickness. Here are 8 ingredients to keep your immunity boosted while keeping your taste buds happy!

Garlic

If this is not a staple in your kitchen already, add it to the list NOW! Not only is this delicious herb perfect for literally any dish, but it can also combat sickness, prevent cardiovascular disease, and lower blood pressure. One way I keep my daily fresh garlic upkeep is by eating 2-3 cloves in the morning. If that’s a little too spicy, you can always incorporate it into your meals. Try out this garlic and spinach omelet (https://cooking.nytimes.com/recipes/12266-spinach-and-garlic-omelet) or this tasty garlic pesto pasta (https://www.foodnetwork.com/recipes/tyler-florence/angel-hair-pasta-with-pesto-recipe-1915524)

Almonds

Not only are these versatile nuts a great snack, but their nutrients also boost your immune system too! Amongst its many healthy properties, almonds contain vitamin E which is an important supplement for the continuous boosting of your immune system. There are so many ways to get this tasty immune boosting nut into your diet! Try swapping out your regular milk for some unsweetened vanilla almond milk, throw some almond slivers into your salad or create your own almond flour
(https://foolproofliving.com/how-to-make-almond-flour/)

Sweet Potato

When I was younger I thought the only use for sweet potatoes was for my granny’s
pies! Although they are great in a seasonal pie, they contain many immune-boosting
properties so you should be eating them year-round! These vibrant orange tubers
are rich in vitamin A, B6, C, and potassium. You can easily make a baked sweet
potato (https://www.skinnytaste.com/baked-sweet-potato/) or try out a tasty
sweet potato hash for your next breakfast (https://www.asweetpeachef.com/sweet-potato-hash/),

Kale

This cruciferous vegetable is one of the greatest greens you’ll ever come across! It is
considered one of the healthiest foods ever and contains many antioxidants. Kale is
filled with nutrients like vitamins A, C, K, manganese, iron, zinc, and copper. 4 Just as
it is nutritious, it’s also delicious when added to smoothies, like this pineapple and
kale concoction (https://www.wellplated.com/kale-pineapple-smoothie/) or these
kale chips (https://minimalistbaker.com/how-to-make-kale-chips/)!

1 Leyla Bayan, Pier, Hossain Koulivand, and Ali Gorj, Garlic: A Review of Potential
Therapeutic Effects, January 2014 articles/PMC4103721/ https://www.ncbi.nlm.nih.gov/pmc/
2 Ga Young Lee, Sung Nim Han, The Role of Vitamin E in Immunity, Nov. 10, 2018,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266234/
3 Sweet Potatoes, https://www.hsph.harvard.edu/nutritionsource/food-
features/sweet-potatoes/

Citrus Fruit

As we know, these superstars are what the majority of the world turns to once they get under the weather. Citrus fruit contains compounds like flavonoids, vitamin C, folate, and thiamin to protect you against damaging free radicals, heart disease, and of course the common cold. With so many citrus fruits to choose from, you can try out this citrus salad (https://www.bonappetit.com/recipe/citrus-salad-orange-flower-water-pistachios-pomegranate-seeds) or pull out the juicer and try this (https://www.theblackpeppercorn.com/citrus-explosion-juice/)

Bell Peppers

One of the most vibrant veggies (well technically fruit ) that will bring color into some of your fave dishes. Bell peppers are great for your immune system because they are filled with vitamins C, A and E. 6 You can use bell peppers in a tofu stir fry (https://www.cookinglight.com/recipes/orange-tofu-and-bell-pepper-stir-fry) or make some healthy Mexican stuffed bell peppers
(https://www.healthyseasonalrecipes.com/low-carb-mexican-stuffed peppers/).

Ginger

This strong and flavorful root is not only great for an upset stomach, but it also has antibacterial, antifungal, and antiviral properties that make it a key player in boosting your immunity. It is high in vitamins C and B6, magnesium, potassium, copper, manganese and fiber. Add some to your life with some ginger salmon (https://www.tasteofhome.com/recipes/ginger-salmon-with-cucumber-lime-sauce/) or this sheet pan ginger chicken and broccoli!
(https://pinchofyum.com/garlic-ginger-chicken )

4 Daily Health Post Editorial, Is Kale the New Beef, March 22, 2018,
https://dailyhealthpost.com/is-kale-the-new-beef/
5 Health Benefits of Citrus Fruit, https://www.healthyeating.org/Healthy-Eating/All-
Star-Foods/Fruits/Article-Viewer/Article/204/health-benefits-of-citrus-fruit
6 Celia Chávez –Mendoza, Esteban Sanchez, Ezequiel Muñoz-Marquez, Juan Pedro
Sida-Arreola, Maria Antonia Flores-Cordova, Bioactive Compounds, and Antioxidant
Activity in Different Grafted Varieties of Bell Pepper, June 2015
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4665466/
7 Ocean Robbins, Ginger Benefits and Side Effects: Get the Facts on This Potent Spice, April 2020, https://foodrevolution.org/blog/ginger-benefits-and-side-effects/

I hope you can incorporate some of these immunity-loving foods into your next
meal! Do you have any other recipes you’d love to share that may help with our
immunity?

Aysia B. is a certified product junkie, Netflix binge-watcher, and wine lover. She
loves creating content surrounding lifestyle, wellness, and beauty in a fun and
relatable way on her blog https://callmeaysiab.com.

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