Eating to support your immune health.

Updated: May 8, 2020


Now that we are all spending more time at home, avoid the urge to indulge in comfort foods. Spend some quality time in the kitchen using these recipes packed with nutrition to support our immune system.


Below is a recipe book to help you get you started.


Vitamin C: Vitamin C is known to help reduce common cold symptoms. It can shorten the duration of cold symptoms, as well as the severity of those symptoms. Vitamin C contributes to immune defense by supporting various cellular functions, which can help protect our bodies from many things, including environmental oxidative stress. Vitamin C can be found in many fresh fruits and vegetables, including red peppers, broccoli and spinach, to name a few.


Zinc: Zinc is another major player in building up our immune system and foods are often overlooked as a great place to find zinc. It is essential for many cellular functions, including our immune system, especially in times of stress. Oysters are a well-known source of zinc, as is red meat. If you’re looking for plant-based sources, chickpeas, legumes and almonds are also a great source.


Vitamin D: Vitamin D is known as the sunshine vitamin, and for good reason! The sun is the best way to get vitamin D. Throughout the winter months, and due to global conditions right now, you may be spending less and less time outside, so it’s best to find ways to increase vitamin D through food. Vitamin D is often overlooked for building up immune function, but insufficient vitamin D is linked to impaired immune function. Foods that are a great source of vitamin D are liver, mushrooms, egg yolks and fatty fish.


Garlic: Garlic is often a vegetable that goes unnoticed when it comes to building up immune response. It’s one of the oldest remedies across many different cultures to help the immune system. It contains many different compounds that have the potential to influence immunity. and there are so many different ways to use it!


Probiotics: By now, we all know the positive effects that probiotics can have on our gut flora, but they can also help our immune response. Probiotics are proven to help with elevating our immune system.


Your health is important to me, so here is a collection of recipes as my gift to you to get you started in your wellness journey!


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