10 Recipes To Add To Your Diet To Make Your Immune System Stronger Than Ever (3 of 3)

Slow cooked chicken soup

We know you do occasionally enjoy chicken soup. But, do you know that the manner in which it’s prepared has a bearing on its nutritional content? When cooked on high flame, a large part of the vitamins and minerals are lost. Thus, to reap most of its benefits, we suggest you slow cook it over medium to low flame.

Along with the host of minerals, you also get a generous amount of protein from the chicken, which aids in antibody production in times of infection. If you are still not convinced enough, then you must know that chicken soup also has anti-inflammatory properties. This makes it all the more helpful in the prevention and quick healing of any infection in the respiratory tract.

Lamb fillet with caponata

Whip up some lamb fillet on days you find yourself longing for a fancy restaurant meal. Don’t let the long name freak you out. The recipe is fairly easy for anyone to follow. Opt for lean fillets and use as many veggies you want to take up the vitamin C content of the dish. Lamb is a good iron source, but with a lack of vitamin C, it won’t get absorbed so well into your body.

Iron is one mineral that is very crucial for proper immune functioning. Any deficiency or exceeding amount will impact it negatively. The biggest part it plays is helping in the making of WBCs, which fight infection.

Scrambled eggs with kimchi

Scrambled eggs are the go-to dish of many when they aren’t in a mood to cook. Add a tablespoon or two of kimchi the next time you make them and you’ll have on your plate a different dish altogether. In case you’re wondering what kimchi is, it’s a Korean delight and is used as a side dish. It basically is a fermented mix of grated vegetables.

Given that it’s fermented, it adds live bacteria to our gut, thereby ensuring the smooth running of our immune system. It also supports the production of short-chain fatty acids, which are again good for the immune. Since the majority of our defenses are present in the gut, we must make attempts to provide a safe environment to our healthy gut bacteria. As per studies, regular intake of fermented foods is linked with a better gut.

Although kimchi is fairly simple to prepare, you can also go for the packed one available in the market. Do read the label and never go home with one that’s not raw or has been pasteurized.

Vanilla and clementine porridge dressed with citrus fruits

A quick-fix, hearty breakfast recipe for those busy weekday mornings. It’s actually made the night before and reheating is all you need to do to devour it. The oats to be used are to be soaked for 8-10 hours and this makes this dish easily digestible. It even reduces phytic acid, a natural compound that inhibits the absorption of important minerals in the body.

We all know that citrus fruits are the easiest vitamin C sources. This vitamin makes up a major content of white blood cells. WBCs are those immune cells that fight pathogens. They also provide support to other immune cells in their activities. In contrast to other mammals, the human body doesn’t secrete vitamin C on its own and that’s why we have to make it a point that we consume enough of it through our diet.

This concludes our list of immune-boosting recipes. Which ones are you most excited about trying?