Immune Boosting Foods for Cold & Flu Season

Friday October 27, 2017

Red peppers sliced

Did you know that those with autoimmune diseases shouldn’t consume immune boosting supplements? If your body is attacking your immune system, boosting it will only create a larger area for the body to attack. However, eating foods rich in immune boosting vitamins and minerals will provide you with the nutrients needed to avoid cold & flu season! Immune boosting nutrients include Vitamin A, D, E, C, zinc and selenium. Below are some of our favourite foods that include these nutrients, plus a few others to help fight off any colds you run into this winter season.

Vitamin A Rich Foods: Liver, Sweet Potato, Carrots, Kale
Try: Yam & Sweet Potato Salad, Colourful Carrot Juice, Carrot Ginger Dressing, Kale Salad with Citrus Dressing

Vitamin D Rich Foods: Mushrooms, Salmon, Egg Yolks
Try: Mushroom Thyme Soup, Mushroom Frittata, Salmon Quinoa Bowl with Kale & Tahini-Yogurt Sauce

Vitamin E Rich Foods: Almonds, Spinach, Cold-pressed vegetable oils
Try: Almond Mushroom Pate, Savory Oatmeal with Mushroom & Spinach, Lemon-Sesame Camelina Oil Dressing

Vitamin C Rich Foods: Red Pepper, Citrus, Kiwis, Broccoli
Try: Cream of Broccoli & Sunflower Soup, Greek Quinoa Stuffed Peppers, Tropical Green Smoothie Bowl

Zinc Rich Foods: Beef, Pumpkin Seeds, Cashews, Kidney Beans
Try: Beef Tortiere, Homemade Bread with Pumpkin & Sunflower Seeds, Herbed Cashew Cheese, Three Bean Chili

Selenium Rich Foods: Brazil Nuts, Tuna, Oats, Garlic, Onions
Try: Cucumber Canape with Tuna, Overnight Oats, Apricot Oat Nutritional Bars

Garlic & Onions
In addition to having good amounts of selenium, garlic and onions are also anti-viral to help ward off cold viruses that may come your way.
Try: Honey Garlic Roasted Carrots, Basic Chicken Soup, Vegetable Detox Soup

Bone Broth
We can’t talk enough about all of the health benefits of bone broth! But in terms of supporting the immune system, bone broth is a great one to include in your diet. The marrow contains disease-fighting properties to assist in avoiding bad bacteria and viruses. It also assists in maintaining a healthy gut and a healthy gut supports a healthy immune system.
Try: Beef Bone Broth

Ginger has been known to activate the T-cells, an important part to supporting and protecting the immune system.
Try: Gingery Carrot Cashew Soup, Vega Ginger Cranberry Smoothie, Turmeric Milk Latte

Raw honey is a great way to support your immune system as it has anti-bacterial and anti-oxidant properties to fight off viruses and bacteria. Look for buckwheat honey which has the highest amount of anti-oxidants.
Try: Chili Lime Honey Mustard, Sugar Free Lavender Lemonade

by Kelsey Williams, Loyalty Marketing Coordinator & C.H.N.C.