With cold and flu season upon us, none of us want to be stuck at home feeling unwell. To support your immune system, getting 7-9 hours of sleep, engaging in enjoyable exercise, spending time outdoors, and consuming foods that protect your cells are crucial. Maintaining a diverse diet that includes whole grains, lean protein, healthy fats, fruits, and vegetables is vital for overall health, and certain nutrients present in these foods can enhance immune function. While most people are aware of the importance of vitamin D, vitamin C, and zinc for immunity, it’s also beneficial to consider vitamin E (as an antioxidant!) and components in garlic, ginger, and turmeric, which have potential anti-bacterial, antiviral, and anti-inflammatory properties.
If you’re aiming to boost your immune health, adding more plants or plant-based foods to your diet is a smart choice. If you’re unsure about where to begin, don’t worry. As a registered dietitian, here are 10 of my favorite immune-boosting recipes for you to try all winter long.
1. Carrot Ginger Soup
2. Spinach Stuffed Mushrooms
3. Banana & Berry Hemp Seed Pudding
4. Homemade Chicken Noodle Soup
5. Cranberry Orange Baked Oatmeal
6. Healthy Baked Egg Muffins
7. Fresh Turmeric Tea
8. Vegan Pasta Bake
9. Honey Cinnamon Almond Butter Energy Bites
10. Fresh Ginger Tea
