Boost and Protect Your Immune Health

Boost and Protect Your Immune Health

The concerns about the pandemic of Covid- 19 has been lurking around us since late February and as we are approaching the Fall months we also have to contend with the flu. You cannot control the outbreak of viruses, but you can arm yourself with a healthy immune system. According to Harvard Health there are several things that you can do to boost and protect your immune health.

Eat a nutrient rich diet – A high fiber diet with plenty of fruits, vegetables, whole grains and legumes appear to stimulate immune activity. Probiotic and Prebiotic foods also help immune health. Probiotic foods include: Yogurt, fermented vegetables, sauerkraut, tempeh, kombucha tea kimchi and miso. Prebiotic foods include: Garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed.

In addition to a healthy diet, vitamin and herbal supplements can also support your immune health. The key vitamin and herbal supplements are: Zinc, selenium, iron, copper, folic acid and vitamins A, B6, C, D, and E.

Although studies are inconclusive echinacea, garlic and green tea have been suggested to offer immune protection and boost immune health.

There are many claims that chicken soup can cure the common cold but there are no clinical trials that show that it helps with healing. However, chicken soup can make you feel better when you are sick and it is also packed with various immune supporting nutrients which include: Protein and zinc from chicken, Vitamin A from the carrots, Vitamin C from the celery and onions and Vitamin A, K, and C from

Simple Chicken Soup Recipe

Ingredients:

1 Whole Chicken – make sure to take out the interior parts that are in the chicken before cooking

2 Tbs Olive Oil
2 – Medium Onions Chopped
4 – Garlic Cloves chopped
6 – Whole Carrots Chopped
6 – Celery Stalks Chopped
1/4 Cup Parsley Chopped
4 – Potatoes (any kind) Chopped
10 -12 Chicken bouillon Cubes
8 – 10 Cups of Water

You can add broccoli if you want.

Directions:

Put oil on a pan and add onions and garlic, sauté for a few minutes and then add: Carrots, Celery, Potatoes, Parsley. Stir together and add the whole Chicken, Water, and Bouillon Cubes. Bring to a boil and then lower the heat to simmer for about 2 hours. The soup is done when the chicken starts to fall off the bone. When the soup cools take the chicken out and pull the meat off and put the chicken pieces back in the soup. BE CAREFUL OF CHICKEN BONES in the soup.

Enjoy soup with rice, noodles or quinoa

Note: This makes a large pot of soup. You can freeze the soup also.

There are other things you can do also to help with immune health.

  • Manage your stress
  • Get 7 to 9 hours of sleep each night
  • Exercise regularly
  • Do not smoke and drink alcohol in moderation
  • Keep positive, have fun and nurture healthy relationships
  • Remember to wash your hands frequently.

Hope you found this information helpful. Stay safe and stay well!

Nutrition and Immunity. (2020, July 23). Retrieved August 17, 2020, from https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/

Vegan Pesto

Enjoy this Easy and Delicious Vegan or Non- Vegan Pesto Recipe

You will need a food processor and the ingredients below:

  • 2 handfuls of Fresh Basil
  • Juice from 1/2 lemon
  • ¼ cup Pine nuts or walnuts
  • 2 Tbs of Nutritional Yeast
  • Violife wedge like parmesan cheese or another vegan cheese – 1-inch
  • wedge cut in small pieces
  • ¼ to ½ cup of Olive oil
  • 1-clove of garlic
  • Salt and pepper to taste
  • For the non-vegans – Make the following substitutions
  • Instead of nutritional yeast and vegan cheese substitute: add ¼ cup of pecorino romano grated cheeseDirections: Mix the dry ingredients first then add remaining ingredients. Blend well! Enjoy!

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