As COVID is something we have to live with, as we do with the cold and flu, eating healthy certainly helps to bolster our immunity to these viruses.
Hot chicken broth is just what our mothers ordered as far back as the 12th century, when Jewish scholars touted the effectiveness of chicken soup for various ailments.
When you have that hot soup, the steam makes your nose run, which helps flush out congestion. It opens up the airways, making it easier to breathe.
“It also has a mild anti-inflammatory effect that can help relax your muscles and soothe the discomfort of cold symptoms,” says Sandy Allonen, a clinical dietician at Beth Israel Deaconess Medical Center in Boston.
That hot liquid also keeps you hydrated, especially if you have a sore throat. Think about all the times you blow your nose and all that liquid comes out.
Chicken is also high in tryptophan, which can enhance the feeling of comfort, which is a good effect when you are feeling miserable.
Hot tea is also a natural decongestant, which helps clear your sinuses of mucus, as well as stay hydrated and relax.
Vitamin C is good for boosting immunity health and kiwi, red bell peppers, oranges, lemons, limes, and grapefruits are good sources. Pineapples, broccoli, Brussels sprouts, tomatoes and spinach are also great sources.
Foods rich in beta carotene like sweet potatoes, carrots, yellow and orange squash, dark green leafy vegetables like kale are rich in vitamin C.
Vitamin D foods are often found in fortified cereals and plant-based milks, as well as the sun, are great sources.
Vitamin E foods such as nuts, seeds, spinach and broccoli are great.
Zinc, found in nuts, pumpkin seeds, sesame seeds, beans and lentils, helps to shorten the length of a virus.
Garlic contains allicin, a powerful antioxidant. In a 2014 study, it was found that people who eat garlic every day are nearly two-thirds less likely to catch a cold than non-garlic eaters!
Mushrooms rich in vitamin D are grown in ultraviolet light to spur vitamin D production and are often labeled as such. When deficient in vitamin D, there has been shown to be a link to an increased risk of infection.
Curcumin in turmeric is known to have anti-inflammatory properties that help boost immunity. For 4,000 years it has been used as a natural medicine in Southeast Asia. Its anti-inflammatory, antiviral, antibacterial, antifungal as well as antioxidant properties makes it an excellent source for enhancing our immunity.
Bananas as easy to chew, contain fiber, and provide relief if you are suffering from diarrhea.
Here’s an immunity boosting soup to help fight those bad viruses!
Immunity Boosting Soup
Serves 6
Make a mirepoix with:
2 tablespoons extra virgin olive oil
1 large onion, diced
3 large carrots, chopped
3 stalks celery, finely chopped
Saute in a large stock pot over medium heat and cook until the vegetables are tender. This mirepoix is the source of the base flavors of the soup and the vegetables are a good source of vitamins.
Add and saute one minute:
6 cloves garlic, minced, about 3 tablespoons
2 tablespoons fresh ginger, grated
1 teaspoon dried turmeric
Add:
6 cups chicken broth
1 cup red lentils
2 sweet potatoes, peeled and cubed
Bring to a boil, reduce heat to low and simmer for 15 minutes until the sweet potatoes and lentils are tender.
Add:
2 cups kale or spinach, finely chopped
Simmer for just a minute or two, cover and allow the greens to cook a bit.
Add:
Salt and black pepper to taste
• • •
Cooking Light magazine’s immunity soup can be made a couple of days ahead, when the flavors just get better over time. It notes that you shouldn’t be wary of the amount of garlic asked for it in this recipe. It won’t be overpowering.
Immunity Soup
Serves 8
2 tablespoons olive oil
1-1/2 cups chopped onions
3 stalks celery, thinly sliced
2 larges carrots, thinly slice
1 pound pre-sliced vitamin-D enhanced mushrooms, such as Monterey mushrooms
10 medium garlic cloves, minced
8 cups unsalted chicken stock (such as Swanson)
4 thyme sprigs
2 bay leaves
1 (15 ounce) can unsalted chickpeas, drained
2 pounds skinless, boneless chicken breasts
1-1/2 teaspoons kosher salt
1/2 teaspoon crushed red pepper
12 ounces curly kale, stems removed, leaves torn
Heat oil in a large Dutch oven over medium heat. Add onion, celery and carrots, then cook, stirring occasionally, about 5 minutes. Add mushrooms and garlic, cook, stirring often, 3 minutes. Stir in stock, thyme, bay leaves and chickpeas, bring to a simmer. Add the chicken breast, salt and red pepper, cover and simmer until chicken is done, about 25 minutes.
Remove the chicken from the pot, cool slightly, and shred the meat with 2 forks, discard any bones. Stir the chicken and kale into the soup, cover and simmer until the kale is just tender, about 5 minutes. Discard the thyme sprigs and bay leaves.
Make a pot of immunity soup and keep healthy!
Email Audrey Wilson at audreywilson808@gmail.com.