9 Healthy Recipes to Boost Immune System

0
1027
Boost Immune System

A healthy immune system is free from harmful influences, infections, and disorders.

Today, in this post we are sharing healthy recipes to boost immune system health.

Before moving further let us explain to you the immune system.

The immune system is made up of cells, proteins, organs, and tissues that protect from germs and microorganisms.

It gives protection from viruses, infection, microorganisms infections and many other harmful diseases.

The effective diets, exercise regime and a healthy way of living helps us to boost the immune system.

Healthy diets and eating right options play a salient role in maintaining the immune system.

Healthy and Nutritional Recipes to Boost Immune System

  1. Tomato Soup
  2. Salads
  3. Indian-Spiced Lentil Soup
  4. Tofu and Mushroom Miso Soup
  5. Grilled Chicken with Spices
  6. Vegetable Soup
  7. Scrambled Eggs
  8. Orange-Carrot Smoothie
  9. Cucumber Salad

1. Tomato Soup

Tomato Soup

Tomatoes contain lycopene antioxidant properties, vitamin C & K, and folate.

A glass of Tomato Juice or Soup is a healthy option and scientifically proven recipe to boost immune health.

It makes you stay healthy and is one of the best immune boosting foods.

It also treats cold symptoms, and you can consume it if you catch a cold.

Benefits of Tomato Juice:

  1. It is rich in vitamin C & A.
  2. It keeps your body hydrated and reduces weight.
  3. Its antioxidant properties help in detoxification.
  4. It helps keep the liver healthy and regulates bowel movements.
  5. It helps to strengthen the immune system.

Ingredients Needed:

  • One Onion
  • 6 tbsp Butter
  • Two diced Tomatoes
  • 3 to 4 tbsp Sugar
  • Black Pepper
  • 1½ cups Heavy Cream
  • ¼ cup chopped fresh Basil
  • Tomato Juice

How to Strengthen your Immune System with Tomato Soup

  1. Take a pan or big pot and put Butter to melt. Put Onion on it and stir it for few minutes.
  2. Add diced Tomatoes and stir it, after that put Tomato Juice in the pot.
  3. Add Sugar to it and Black Pepper.
  4. Stir the content with Heavy Cream and fresh Basil.
  5. Heat it to make it boil and prepare it for 20 -25 minutes.
  6. Serve it hot.

This soup is easy to prepare and can be taken 6 to 8 servings a day.

2. Salads

Salads

Salads are helpful in maintaining weight and boost immune system level.

It can be light, nutritious, hearty meal to attain overall health.

You can make healthy salads with fruits, lentils, vegetables, tofu and with many other ingredients.

Benefits of Salads:

  1. It provides fiber and healthy nutrients to the body.
  2. Eating salad helps to prevent constipation and lowers cholesterol level.
  3. It reduces the level of calories intake.
  4. It helps to boost the immunity level and gives protection from many diseases.

Ingredients Needed to make Carrot and Avocado Salad:

  • Four Carrots, peeled, grated or diced
  • One Avocado peeled and diced
  • 1 or 2 tbsp Vinegar Oil
  • Sunflower Seeds, to taste (optional)
  • Pepper to taste

How to build your Immune System?

  1. Mix Avocado, Carrots in a medium salad bowl.
  2. Sprinkle it with Sunflower Seeds, Pepper, and Vinegar Oil and mix it well.
  3. Refrigerate it for 20 minutes before serving.

You can also read about 11 Quick and Easy Weight Loss Recipes You Should Try

3. Indian-Spiced Lentil Soup

Indian-Spiced Lentil Soup

Lentils provide a good source of fiber, vitamins, protein, manganese, and folate.

It helps improve digestive & immune health and gives protection from many diseases.

Benefits of Lentils:

  1. It helps to balance the ph level of the body.
  2. It helps to reduce weight and boost the immune system.
  3. Alkaline properties help in maintaining heart health.
  4. It helps to manage blood sugar level.

Ingredients Needed:

  • One Onion peeled and chopped
  • 1 tbsp Turmeric
  • 1 tbsp Ginger
  • One tbsp Mustard Powder
  • 1 tbsp Curry Powder
  • ½ tbsp Ground Cinnamon
  • ¼ tbsp Black Pepper
  • 1 cup dried Red Lentils
  • 2 cups of Vegetable Stock
  • One and a half cup of Coconut Milk
  • 3 Garlic Cloves

How to Boost Your Immune System?

  1. In a pot add Oil and put chopped Onions into it till it changes its color to light brown.
  2. Add spices and cook for 3-4 more minutes.
  3. After that add Lentils, Coconut Milk, and Vegetable Stock and stir it.
  4. Bring it to boil and cook it on simmer gas for 30-45 minutes.
  5. After it’s cooked, turn off the flame and sprinkle Garlic Cloves pieces on it.
  6. Stir for a while, and your Lentil Soup is ready to serve.

4. Tofu and Mushroom Miso Soup

Tofu and Mushroom Miso Soup

Tofu and mushroom are beneficial to boost immune health.

It contains dietary fiber, vitamins, minerals, proteins and helps to fights obesity and maintains heart health.

It is the healthy remedy to consume in cold and flu season.

Benefits:

  1. It helps to boost immunity.
  2. It helps to manage weight and satiety.

Ingredients:

Healthy recipe from the Steamy Kitchen, it is easy to cook, and healthy option to consume.

  • 6 ounces Tofu, cubed
  • Four ounces fresh Mushrooms, sliced
  • Chopped Leafy Green Vegetables
  • One Egg whisked
  • Two tablespoons chopped Green Onion

How to Boost Your Immune System?

  1. In a pot bring the Vegetable Broth to boil and put Tofu, Mushrooms, and Vegetables into it.
  2. Slowly pour the whisked Egg into it while stirring. Cook it for two minutes and remove the pot from the heat.
  3. Top it with Green Onions and serve it hot.

5. Grilled Chicken with Spices

Grilled Chicken With Spices

Chicken is the healthiest source of vitamins and minerals.

It provides numerous benefits and best option for maintaining proper functioning of the immune system.

Chicken such as lean meat, chicken breast, beef and others provides proteins and other healthy sources.

Benefits of Chicken:

  • Its high-quality protein helps to maintain body weight.
  • It helps to strengthen your bones and teeth.
  • Enhance metabolism rate.
  • It helps to tone your muscles.

Ingredients:

  • 1¼ lb Chicken (2 breasts)
  • Three tablespoons Coconut Oil
  • Three tablespoons Turmeric
  • 1½ tablespoons Cumin
  • 1½ tablespoons Coriander
  • 1 teaspoon Black Pepper
  • 1½ tablespoons Fennel
  • 1½ teaspoons dry Ginger Paste
  • ⅛ teaspoon Cinnamon Powder
  • 1½ teaspoon Salt

How to Boost Your Immune System?

  1. Heat a grill at high flame.
  2. Cut the 2 Chicken Breast into half to make 4 to 5 pieces.
  3. Make a paste of all the spices Cumin, Coriander, Fennel, Ginger Paste, Black Pepper, Salt and Cinnamon Powder.
  4. Apply 2-3 tbsp of paste and rub it on both sides of Chicken.
  5. Apply Coconut Oil to the Chicken pieces.
  6. Put oil on the grill and place Chicken on to it.
  7. Grill it for three to four minutes until it gets light brown.
  8. Now grill the other side of Chicken for three to four minutes.
  9. Serve it hot with few garnishes when it’s cooked.

6. Vegetable Soup

Vegetable Soup

The vegetables are rich in antioxidants, dietary fiber, Vitamins, minerals, and proteins.

It rich food contents helps to maintain immune system functions and gives protection from infectious diseases.

Its antioxidant and healthy nutrients help to maintain proper functioning of the body.

Benefits:

  • It helps to reduce stress and elevates mood.
  • It proves beneficial for healthy skin.
  • Its nutrients help to maintain weight.
  • It strengthens the immune health.
  • Boost overall health.
  • It helps to prevent many diseases such as cancer, heart attacks.

Ingredients:

  • 5 cups of cut Vegetables (Carrots, Cauliflower, Zucchini, Tomato, Sweet Bell Peppers)
  • 1 chopped Onion
  • 3 Garlic Cloves
  • ½ tbsp Turmeric Powder
  • 1 tbsp Salt
  • ½ tbsp Black Pepper
  • 1 tbsp Coconut Oil (or else Olive Oil or Oil as per your choice)
  • One tbsp grated Ginger
  • One tbsp crushed Garlic

Preparation time: 25 minutes

How to Build Your Immune System?

  1. Take a big pot and add Oil, Vegetables, and other ingredients in it.
  2. Bring it to boil and simmer it for 10 to 15 minutes until the Vegetables become tender.
  3. Take it off from the flame for a minute or two and blend it in a blender.
  4. Add crushed Garlic and Oil to it and blend it to make a smooth texture.
  5. Put it on the stove and mix it well and stir it for a few minutes.

7. Scrambled Eggs

Scrambled Eggs

Eggs are a high source of vitamins, minerals, zinc, iron, copper, and fatty acids.

It helps to boost the immune system and provides essential nutrients to the body.

Benefits:

  • It helps to boost brain health and memory power.
  • It keeps the immune system healthy.
  • Its protein qualities are good for eyesight and hair.
  • It reduces calorie intake and maintains weight.
  • It promotes the healthy skin.

Ingredients:

  • 4 Eggs
  • 1 tbsp Salt(or according to taste)
  • 1 tbsp Black Pepper
  • Chopped Onion (optional)
  • 2 tbsp Butter

Preparation time: 10 to 15 minutes

How to Boost Your Immune System?

  1. Whisk the Eggs in a medium bowl with Salt, Pepper, and chopped Onions.
  2. Heat a nonstick frying pan for a minute and add Butter to it.
  3. Pour the Egg mixture into the pan and let it sit for few seconds.
  4. Stir it with a wooden spoon and lift and fold it to the other side.
  5. Let it sit for a few more seconds and again lift and stir it.
  6. Repeat it till the Eggs set softly and slightly runny in places.
  7. Remove it from the heat and leave it for a moment and give it a final stir.
  8. Your tasty Scrambled Egg is ready to eat.

You can also read about Quick & Easy Healthy Recipes To Made In 20 Minutes

8. Orange-Carrot Smoothie

Orange-Carrot Smoothie

Orange and Carrot are healthy sources of minerals and vitamins, helps to boost the immune system.

It is rich in beta-carotene, vitamins, folate, calcium, magnesium, and iron.

The research shows that it is an excellent immune system booster and treats to immune responses.

Benefits:

  • It provides healthy nutrients to the body.
  • It maintains healthy and glowing skin.
  • Its natural healing qualities give protection to the body from many diseases.
  • It helps to boost immunity and strengthen digestion.
  • It helps increase body circulation.

Ingredients:

  • ½ Orange, peeled
  • 2 Carrots washed, peeled and chopped
  • 1 cup water
  • Small pieces of Apple

How to Strengthen Your Immune System with Orange Carrot Juice?

  1. Put all the ingredients in a blender.
  2. Blend it until it gets smooth.
  3. Your smoothie is ready to drink.

9. Cucumber Salad

Cucumber Salad

Cucumber is made up of 95% of water and helpful for maintaining a healthy immune system.

It contains fiber, antioxidants, and polyphenols called lignans.

Benefits:

  • Its low-calorie content is helpful in maintaining weight and digestive health.
  • It helps to fight inflammation.
  • It reduces stress level hormones.
  • Its contains calorie contents and easy to add to a diet.
  • It helps lower blood pressure and boosts heart health.
  • Its antioxidant properties keep your body hydrated.

Ingredients:

  • Three Cucumbers peeled and sliced
  • 1 tbsp Salt
  • 3 tbsp minced Onion ( soak it in water for 15 minutes)
  • 1½ cups Sour Cream
  • 1½ teaspoons Sugar
  • Black Pepper

How to Boost Your Immune System?

  1. Take a medium-size bowl and toss Cucumbers with Salt.
  2. Add minced Onions (strain its water), Black Pepper and Sour Cream in a bowl and mix it well.
  3. Stir all the contents and serve it in a bowl or plate.

What Foods Boost Your Immune System?

One can go with numerous options for maintaining overall health and boosting immunity.

There are various options to feed your body that boost your immune system.

It includes:

  • Citrus Fruits: Citrus Fruits such as lemons, lime, orange, and grapefruits helps to maintain your health. It provides with vitamin c and improves the production of white blood cells. Thus, helpful in making your immune strong.
  • Spinach: It is rich in minerals and vitamins, numerous antioxidants and beta-carotene. It helps to enhance the fighting abilities of the immune system. You can use spinach in salads or consume it as cooked.
  • Almonds: It provides many vitamins and healthy fats that are good for the immune system and maintaining overall health. It is enriched with vitamins E & C and provides numerous benefits. You can eat it as soaked, raw or can add it to smoothies, and recipes.
  • Kiwi: Kiwi is full of nutrients such as vitamins C & K, folate and potassium. It helps to maintain overall health and enhances white blood cells to fight infections.
  • Poultry: Poultry products such as chicken, fatty fish, eggs, lean meat, turkey are rich in vitamins. It helps to form new red blood cells and boost overall health.
  • Green Tea: Green Tea is full of antioxidants that keep one active and healthy. It helps to manage weight and boost immune and digestive health. One can consume green tea two or three times a day for activeness and to enhance metabolism.

LEAVE A REPLY

Please enter your comment!
Please enter your name here