Autumn is almost around the corner, so if you want to learn how to stay healthy and boost your immune system – stay with us and keep on reading. Here are five DIY immunity-boosting foods you should prepare this rainy season, so check them out and enjoy!
1. A bowl of warming carrot, ginger, and turmeric soup to fight inflammation
You will agree with me that there isn’t anything better than a bowl of warm, enticing soup on a cold autumn day? If you don’t agree, we don’t think you are right. Well, that’s precisely why this dish found its place on our list today – first of all, it contains turmeric. Turmeric has a lot of health benefits. Turmeric is known for its antioxidant properties that improve the functioning of your immune system, whereas ginger has amazing anti-inflammatory properties that mustn’t be neglected either. So, the first thing to do is to dice one onion and three carrots into small chunks, and finely grate the 1-inch piece of fresh ginger and 2-inch piece of turmeric. Then heat a small amount of olive oil in a large pot, sauté the onion of 3 minutes, then add three minced cloves of garlic, turmeric, and ginger, and sauté for another 1 minute. Then add the diced carrot and sauté for 2 minutes, pour four cups of vegetable stock, bring it to simmer, and leave it like that for 20-25 minutes. Use a stick blender to blend all the ingredients until the soup is smooth, then serve with some black sesame seeds on top and eat it while it’s still hot.
2. A green smoothie that features kale, broccoli, and spinach to help you beat the cold
Just one cup of green smoothie a day will be more than enough for you to intake a healthy dose of veggies and vitamins which will keep your immune system strong, so don’t skip them under any circumstances. Like the majority of vegetables, broccoli is the best when eaten raw, as it loses some of its beneficial properties when it’s cooked. So, for the healthiest smoothie that can help you beat the cold you’ll need the following ingredients: one handful of raw broccoli, one handful of fresh parsley, two cups of fresh spinach, one large green apple, one lemon, one small cucumber, one handful of fresh kale, and 1-inch piece of fresh ginger. All you have to do is to place all ingredients in a blender, add some water if necessary, blend them all, and enjoy your healthy drink!
3. A powerful protein shake enriched with probiotics to improve your gut health
When you start to feel that your immunity, energy levels, and your overall well-being aren’t at their best, it can sometimes mean that your gut health needs to be improved. Of course, establishing healthy eating habits is the best way to make that happen, and the first thing you should do is to introduce more probiotics into your diet. These are often referred to as ‘good bacteria’ as they keep our immune system and digestion under control, and these are found in foods like yoghurt, kombucha, sauerkraut, kimchi, and similar. So, if you’re passionate about working out and you love drinking protein shakes before and after your training sessions, you can always opt for a protein powder with probiotics that basically kills two birds with one stone. Besides that, you can also add about 5g of glutamine powder to your protein shakes, too, as it will assist your vital body functions, maintain healthy immune function, and help you complete intense workouts with more ease.
4. Nothing better than plain homemade yoghurt that bursts with flavour
Speaking of probiotics, we’ve already mentioned yoghurt which has the most beneficial properties when it comes to improving your gut health and boosting your immune system. Of course, this is true for plain yoghurt only – not for those variations that include different fruits. Did you know that you can actually make your homemade yoghurt in the comfort of your own home? We bet you didn’t, so here’s a good recipe for you. The only two ingredients you’ll need are four cups of low-fat milk and ¼ cup of low-fat plain yoghurt. As simple as that! Just heat milk in a large saucepan and frequently stir until it’s steaming and barely bubbling (180°F). Then pour the milk into a clean container, and stir until cooled to 110°F. Combine yoghurt with ½ cup of the 110°F milk in a smaller bowl, and then stir the mixture back into the warm milk. Cover the container and wrap it in a clean kitchen towel to keep it warm, and leave it in a warm place to stand undisturbed for at least 8 and up to 12 hours. Refrigerate it until cold for about 2 hours, until it thickens, and voila – your homemade yoghurt is all done!
5. Supercharge your smoothies with seeds and nuts that will give you more energy
When it comes to boosting your immune system, we can say that nuts and seeds are your best friends. These are rich in protein, fibre, vitamins, and omega-3 fatty acids, which will nourish your entire body and provide it with enough nutrients on cold autumn days. For example, chia seeds have gained a lot of popularity recently for a good reason. Just be sure to soak them in water before consuming them, as these can soak up nearly 10 times their weight in water and therefore keep you full and hydrated for a long time. Almonds and sunflower seeds are also a fantastic choice since they’re rich in magnesium and antioxidants. Just add these to your regular smoothies (even the above mentioned green one), and you’ll do something good for your health this autumn!
As you can see, there are a lot of fantastic ways to boost your immune system and stay healthy this season, so stick to our tips if you want to make that happen. You and your family can stay healthy of you consume these immune boosting foods for the rainy season. Just be sure to give at least one of these recipes a try, and we’re sure that you won’t regret it!
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