There are a couple of ways you can boost your immune system. You can make sure you are getting enough sleep, exercising daily, and nourishing your body with yummy & healthy foods. In this blog, we will focus on recipes to boost your immune system. Now more than ever, it is crucial to take care of yourself and stay healthy!
Vitamins play a big role in protecting and running the immune system. Here, we will explore the different properties of vitamins before jumping into some tasty recipes!
A: Vitamin A promotes the maturation of immune cells and vision and protects your body’s outer layer. Vitamin A regulates the immune system and can boost the immune system to fight off pathogens.
B6: A deficiency in B6 can reduce the production of white blood cells. White blood cells fight off infection and disease as part of the immune system. Serious diseases, such as bone cancer, can lower your white blood cell count.
B12: This Vitamin is key to keeping a healthy immune system. B12 helps produce red blood cells. Red blood cells are a part of your immune system’s response to pathogens. Maintaining levels of this vitamin will keep your immune system at its strongest.
C: Vitamin C helps in the production of white blood cells. It also helps identify and kill pathogens. High intakes of vitamin C help prevent infection.
D: Helps with the protection against pathogens enhances cell function. Having vitamin D deficiency could lead to a higher risk of infection, especially respiratory.
E: This vitamin widens blood vessels, so there is not clotting. Cells use vitamin E to communicate so they can carry out functions like fighting off infection.
Now for the fun part. Here are some simple and easy recipes that are packed with nutrients to boost your immune system and keep your body healthy.
This recipe is sure to satisfy your taste buds. With this recipe, you get vitamin C from the lemon, vitamin D & B6 from Salmon, and vitamin A from leafy greens. (Spinach/kale are great options!) Lastly, your body will be provided with vitamin E from the walnuts as a topping.
Here is how you will cook the meal:
Red meats are packed with vitamin B6, B12, and D. The broccoli served on the side of this dish contains vitamins C, and A, while the starchy vegetables have an extra dose of vitamin B6.
This meal lacks significant amounts of vitamin E. To remedy this, plan to eat either a fortified cereal in the morning or nuts and seeds as a snack. Plant oils contain a generous amount of vitamin E as well. Remember, you don’t have to pull from every vitamin group each time you enjoy a meal! Feel free to split it up throughout the day.
Here is how to prepare each part of the meal:
This dish is great because it can be made in one pot – say hello to easy cleanup! The ingredients are packed with good fats and protein, too. Shrimp, the main protein in this recipe, is a great source of B12. Spinach and sun-dried tomatoes are packed with vitamin A. You get your vitamin C from an unlikely source, garlic! Then, you get your vitamin D and E from the fats, heavy cream, margarine, olive oil, and parmesan. You do get B6 from heavy cream, but it is not a significant amount. However, a good alternative to add some B6 in this dish is adding chicken in with the shrimp or completely replacing it. Or again, making sure you’re eating something high in B6 earlier in the day, like a banana.
Make the meal:
There is a reason that people say not to skip out of breakfast. Food provides us with a great boost of energy to sustain us throughout the morning. Eggs are packed with A, B12, D, and E vitamins, making them one of the most nutritious foods you can eat. If you want some more protein, you can eat different kinds of bacon, such as turkey bacon, Canadian bacon, or regular bacon to get some B6 and B12. To get a boost of vitamin C, have a fruit on the side, such as oranges, grapefruits, strawberries, kiwi, or pineapple.
Since we covered breakfast, we should cover lunch as well! Turkey contains B6 and B12, and since salami is red meat, you get vitamin D as well. Tomatoes and lettuce are a great source of vitamin A, so be sure to pack those veggies onto your sandwich!
This meal doesn’t require cooking skills, so it is a perfect recipe for beginners:
Nourishing your body is a form of self-care. Food can help us stay strong and healthy so that we have the energy to enjoy all of our favorite activities! Learning to enjoy cooking and creating yummy foods is a process – we hope this guide will serve as an outline for beginners!
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