The mantra for living a long healthful life is feeding your immune system right. There are plenty ingredients known especially for their immunity boosting properties, so we created a list of top 10 healthy recipes that you should add to your weekly meal plan.
With busy schedules like never before, young professionals, busy parents and even toddlers are becoming used to a nutritionally unbalanced diet. This has not only had a direct impact on people’s general well-being but also led to increasing incidences of illnesses.
The immune system is a complex machinery designed to protect one from harmful threats like infections, lesions and other diseases. In simple words, the immune system is responsible for your body’s resistance to illnesses.
Although our immune systems are fairly robust, in the past few years, our dietary choices have had a huge impact on their efficiency. As we tend to depend more on processed food and take-outs, their nutritional deficiency leads to an ever weakening immunity. Thus, our bodies are now weaker in the fight against disease-causing elements.
The only way to tackle this situation is to implement quick, consistent and lasting dietary improvements. So, in this article, we will talk about a few ingredients and meals to add to your diet for the strengthening and better functioning of the immune system.
Nutritional alteration is huge; it involves a great deal of planning, preparation and programming of one’s daily schedule.
So, the best way to boost your immunity is to increase the consumption of immunity-building nutrients like selenium, iron, zinc, and Vitamin B complex, C, D, E, and K.
So, the following is the list of ingredients rich in these nutrients.
More than just a sugar substitute, honey is rich in iron and antioxidants. Its antibacterial properties boost immunity and fasten healing; thus, bringing it to the top of our list.
And what’s better than honey’s earthy floral flavors that add an element of freshness to our comfort foods? This warm ingredient goes well in sauces, breakfast bowls and salad dressings, and can even be eaten raw.
Vitamin C’s immunity-boosting properties need no mention. And what better source of Vitamin C than limes, lemons and oranges!
Citrus enhances the production of white blood cells in your body which further increases your resistance to infections and diseases. So, add an element of citrus sourness to your diet. It goes well with breakfast oatmeal, fruit salads, muffins, and even pasta sauces.
Yogurt is the one ingredient you must never let off your shopping list. Its nutritional benefits and versatility make it a must for every person with a busy lifestyle.
Rich in vitamin D, zinc and selenium, yogurt boasts rich bacteria culture that promotes gut health. So, if you are looking for a freshness-filled way to a long healthy life, complement fruit bowls, curries, sauces, and salads (basically, everything) with yogurt. You will feel the difference soon!
Green leafy vegetables like kale, spinach and arugula have a bitter taste. Since bitterness is a difficult flavor, most people leave these greens out of their daily recipes without realizing the nutritional powerhouse they are.
The leaves are loaded with vitamins, fibers and antioxidants. They are a few of the richest sources of vitamins A and K implying that they not only tackle diseases but also contribute to your overall well-being by reducing cholesterol levels, improving eyesight and fighting cancer-causing molecules.
So, add some kale or spinach to your stir-fries and soups for a balanced meal. Remember the less cooked these leaves are, the better.
Garlic has been used as a flavoring agent for ages. However, only a few know about its nutritional benefits.
Garlic is one of the richest sources of sulfur which lends it pungency. Now, since sulfur is an important component in protein, garlic contributes to the healing and building of tissues including fixing the DNA. It also contains zinc which aids in the sustenance of innate immunity.
So, be it in production form or as a dried spice, add garlic to your daily recipes. You can stir-fry it with your vegetables or flavor in your soups, stews, and sauces. This versatile ingredient augments all dishes.
Mushrooms are the charm of not only vegan diets but non-vegan as well. These wild plants lend earthily umami flavor to all recipes.
When they say healthy meals are boring, mushrooms provide a delicious alternative. This creamy savory ingredient is rich in selenium and B-complex. They strengthen your immune system and mitigate the risk of severe diseases like cancer, diabetes, and Alzheimer’s.
Eggs, meat, and fish go with a variety of elements and cuisines. They exchange flavors with all gravies and sauces, and can easily be prepped to suit one’s palate.
Nutritionally, they are rich sources of proteins that are required to build and repair tissues. Moreover, sea foods like fish and shrimp contain selenium, B complex, and even Omega-3 fatty acids.
If you love Thai food, you would have surely a taste of this flavorful herb. Lemongrass is mildly lemony with floral cooling notes and a hint of ginger spice.
It is culturally acclaimed and dependably proven to have antimicrobial properties that boost immunity. So, add it to your soups and stews, or brew some lemongrass tea for earthy goodness.
Seeds are rich in essential elements like Vitamin B complex and selenium. Since they are nutritionally dense; that is, they provide maximum benefits in less quantity, and they are a must-add to the diet of every busy household.
However, chia and sunflower seeds stand out finding the widest application in culinary treats. Also, quinoa, another one of the family has been posing as cereal (hence, the name ‘pseudo-cereal’) and finding its way into the diets of millions of Americans.
So, put these seeds in your shopping list (and breakfast bowls), never to remove them.
Nuts are rich in vitamin E, fibers and essential fats including Omega-3 fatty acids. In fact, brazil nuts can fulfill your daily requirement of vitamin E in one piece. And what more than their flexibility in dishes like muffins, breakfast bowls, sauces and fillings?
So, keep almonds, cashews, walnuts, etc. ready in your kitchen. If nothing else, they make a healthy solution to the bothersome evening munchies; thus improving your physical and psychological well-being instantly.
Now that we have discussed a few immunity-boosting ingredients, we must also talk about a few easy-to-make recipes that utilize a mix of these ingredients to achieve the maximum health benefit while lightening up your taste buds.
This one-pot recipe is a wholesome meal on its own. Sauteed vegetables, herbs, and spices mixed with fluffy quinoa seeds and topped with eggs provide a blend of essential nutrients. These include Vitamin B complex, protein, selenium and iron.
So, ditch your breakfast cereal for this pseudo-cereal super bowl to boost your health.
Read the complete recipe here.
A pasta dish is quintessential (and essential) to every recipe list, isn’t it? Pasta as an ingredient is all-purpose; it absorbs every flavor and nutrient in the pan making a nourishing comfort meal.
Basil blended into a creamy sauce with walnuts, olive oil and tofu provides a delectable base for the pasta. Make this recipe in one pot so that your pasta absorbs the flavors better. You can also improvise and add vegetables and/or chicken chunks to the pan.
Read the complete recipe here.
When it comes to easy-to-make complete meals, fajitas top the list. Ground chicken, vegetables, and rice forms the base of this Mexican recipe. While you can always experiment with spices, the chef strongly recommends adding lime, cilantro, and fire-roasted tomatoes.
Read the complete recipe here.
Enjoy a healthy plate of mushroom goodness this winter with this risotto recipe. Since it slows cooks, most effort is passive and the results are rewarding.
And what’s better than the freedom to improvise for a new chef?
Since the dish has earthy flavors, you can experiment with seasonings, vegetables and even non-vegetarian bases till you find the perfect balance for yourself.
Read the complete recipe here.
Yon can also try the Pumpkin Risotto on Nymble, which is just as nutritious! ⬇️
Did you know that shrimp is rich in antioxidants, selenium and folate?
This dish requires you to stir shrimp, lemon slices and garlic in a drizzle of oil, and season right. It cooks in about 3 minutes rendering the quickest healthy dinner plate for any weeknight.
Read the complete recipe here.
Eating an assortment of vegetables is the best way to catch up on all vitamin and mineral requirements. So, cut up all the greens, oranges and reds (more the color, more the nutrition), toss them in a pan with a few garlic buds and season with the spices of your choice. Portion a generous serving to make for a hearty weeknight dinner.
Read the complete recipe here.
Minced chicken, sauteed vegetables, aromatic ginger-garlic and lettuce leaves: this easy-to-cook recipe utilizes all the healthy bases. In fact, the chef suggests replacing olive oil with sesame; this fulfills your zinc and B-6 requirement leading to enhanced health.
Read the complete recipe here.
Did you know kung pao sauce is nothing but a mix of soy sauce, vinegar and sugar? Yes, it’s that simple!
So, try making this authentic Chinese chicken stir-fry dish at home. Add more vegetables and replace sugar with honey to enhance its nutritional benefits whilst adding an earthy flavor.
Read the complete recipe here.
Traditional Thai curry is made with nutritionally dense sea ingredients: fish sauce and shrimp paste, and flavored with basil and lime. You must also add vegetables to make the curry more holistic.
Read the complete recipe here.
While soups and broths have made a place in our homes as winter food, this recipe enthuses a spring feel to it. Vegetable and shredded chicken simmered in broth and served alongside cheesy parmesan toast is all you need to feel lively.
Read the complete recipe here.
A stronger immune system not only protects you from illnesses but also boosts energy. When one feels fitter and faster, one tends to be happier. So, plan out a few dishes each week and ensure they are of the kind that boosts health. This way, you live better, work harder and stay happier.
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