9 Power Foods That Boost Immunity
Yogurt Probiotics
Aka the “live active cultures” found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs.
Oats and Barley
These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea, reports a Norwegian study. When animals eat this compound, they’re less likely to contract influenza, herpes, even anthrax; in humans, it boosts immunity, speeds wound healing, and may help antibiotics work better.
Garlic
This potent onion relative contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who chow more than six cloves a week have a 30% lower rate of colorectal cancer and a 50% lower rate of stomach cancer.
Shellfish Selenium
Plentiful in shellfish such as oysters, lobsters, crabs, and clams, helps white blood cells produce cytokines—proteins that help clear flu viruses out of the body. Salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.
Chicken Soup
The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine, which may explain the results. The soup’s salty broth keeps mucus thin the same way cough medicines do. Added spices, such as garlic and onions, can increase soup’s immune-boosting power.
Tea
People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink, in a Harvard study. The amino acid that’s responsible for this immune boost, L-theanine, is abundant in both black and green tea—decaf versions have it, too.
Beef
Zinc deficiency is one of the most common nutritional shortfalls among American adults, especially for vegetarians and those who’ve cut back on beef, a prime source of this immunity-bolstering mineral. And that’s unfortunate, because even mild zinc deficiency can increase your risk of infection. Zinc in your diet is very important for the development of white blood cells, the intrepid immune system cells that recognize and destroy invading bacteria, viruses, and assorted other bad guys.
Sweet Potatoes
You may not think of skin as part of your immune system. But this crucial organ, covering an impressive 16 square feet, serves as a first-line fortress against bacteria, viruses, and other undesirables. To stay strong and healthy, your skin needs vitamin A. “Vitamin A plays a major role in the production of connective tissue, a key component of skin,” explains Prevention advisor David Katz, MD, director of the Yale-Griffin Prevention Research Center in Derby, CT. One of the best ways to get vitamin A into your diet is from foods containing beta-carotene (like sweet potatoes), which your body turns into vitamin A.
Mushrooms
For centuries, people around the world have turned to mushrooms for a healthy immune system. Contemporary researchers now know why. “Studies show that mushrooms increase the production and activity of white blood cells, making them more aggressive.
Sriracha-Honey Popcorn Clusters
Ingredients
- ¼ cup coconut oil
- ½ cup popcorn kernels
- ¾ cup coconut oil
- ¾ cup honey
- 3 tablespoons sriracha
- 1 teaspoon kosher salt
- 1 teaspoon vanilla extract
- ¼ teaspoon baking soda
- 1 cup honey roasted peanuts
Instructions
- Preheat the oven to 250 degrees. Line two sheetpans with parchment or foil.
- In a large pot, heat the ¼ cup of coconut oil and then add the popcorn kernels. Put the lid on and cook the popcorn over medium heat until all of the kernels have popped. Move the popcorn off of the burner, add the peanuts and set aside.
- In a 2 quart saucepan, add the remaining coconut oil and the honey and bring to a boil. Let cook, stirring occasionally with a wooden spoon, for about 4-5 minutes.
- Turn the heat off and add the sriracha, salt, vanilla and baking soda. Stir rapidly as it will foam up.
- Immediately add the syrup to the popcorn and peanuts and toss well, coating the popcorn as evenly as possible.
- Divide the popcorn between the two sheetpans and bake for 60 minutes, stirring every 20 minutes and rotating the sheet pans. The finished popcorn will be a deeper color and it will be crispy. When you first pull the popcorn out you can press clumps together or leave alone and it will be like caramel corn.
- Let the popcorn cool completely and then serve to snack on or store in an airtight container for up to a week.
Serves: 12
Two-Knee Twist
- Lying on your back, bend your knees into your chest and bring your arms out at a T.
- As you exhale lower your knees to ground on the right.
- Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm.
- Hold for 1-2 minutes each side.
