Your best line of defense against the cold and flu season is a robust immune system. The more resilient you are against bacterial and viral invaders, such as the common cold and flu, the higher your immunity. Furthermore, consuming those elements that strengthen your immune system through food has the potential to benefit your body much more than taking supplements. “Nutrient synergy” is the term used by nutritionists to describe the phenomenon wherein the body benefits more from the combined effects of two or more nutrients than from the individual consumption of each nutrient.
Read on for the recipes—and to learn what it is about each recipe that is so healthy!
Cauliflower Wings with Buffalo Yogurt Dip: The best part about this recipe is that it pulls double duty: serve it as a shared dish for a group (hello, Game Day eats!) or as a veggie side dish to dip into at the dinner table. But when it comes to immune health, this dish is packed with vitamin C, and that’s key for bolstering your immune system (as well as supporting things like wound healing, overall skin health and iron absorption—another important nutrient for immunity). And also, cruciferous veggies, like cauliflower and broccoli, have other compounds in them that have been shown to support immunity and lower inflammation.
Hot Italian Cheddar Dip: This one is a crowd pleaser (aka you can help your friends pump up their immune systems, in addition to your family). Did you know that cheese and cream cheese both deliver healthy doses of zinc? And while digging into a cheesy dip doesn’t promise that you won’t get sick, research has shown that when you pump up your zinc intake at the first signs of an illness, you could reduce the number of days you’re sick.
Don’t skip the toppings either—tomatoes and basil both add vitamin C, which we’ve already talked about as being helpful for your immunity.
Blueberry Yum Yum Smoothie: A smoothie inherently screams good for you, but here’s why this one will give your immune system a boost. First, the main ingredient is blueberries, and some newer research suggests that compounds in berries may have antiviral properties. Second, the probiotics in the yogurt in this recipe offer another immune boost. Lastly, the dates in this smoothie deliver iron—and newer research suggests that iron supports our immune system starting in our gastrointestinal tract.
