5 Surprising Foods that Can Boost Your Immune System

Our immune system is what helps our body fight off infections and diseases. It is always a good idea to help your immune system function at its best, especially during stress, cold, flu season, or traveling. Consuming foods with immune-boosting properties can help to enhance the immune system’s response to pathogens in the body. Below are five surprising foods that can boost your immune system.

1. Blackcurrants:

While it may be more common to consume citrus fruits for vitamin C, blackcurrants contain four times the amount of vitamin C than oranges. One hundred grams of blackcurrants provide almost 200% of the recommended daily intake of vitamin C. Vitamin C is a powerful antioxidant that protects the immune system by neutralizing harmful free radicals. There are some foods recipes are given for you.

• Blackcurrant Smoothie:Smoothie is the best and most healthy way to enjoy blackcurrants. Add milk, yogurt, mint leaves, honey, a pinch of black salt, and blackcurrants and blend until smooth. Pour mixture into glasses and add ice cubes in a smoothie, and serve.
• Blackcurrant Jam:In this way, you can enjoy blackcurrants longer. Turn the stove on medium-high flame and put a non-stick saucepan on it. Add sugar, lemon juice, and blackcurrants in a saucepan and cook until thickened. Turn the stove off and leave the saucepan. When the jam is cool down, pour them into sterilized jars and seal them.
• Blackcurrant Sorbet: It’s perfect for summer due to its refreshing and fruitiness. Add blackcurrants, sugar, and water in a blender, then blend until smooth. Pour this sorbet into the container, put it in the freezer until it is firm, and then serve it.

2. Garlic:

Garlic contains an active compound called allicin, which has antibacterial, antifungal, and antiviral properties. Garlic has been shown to enhance the production of white blood cells, key immune system components. There are some foods recipes are given for you. Garlic is used in every foods. Foods are incomplete without garlic.

1. Roasted Garlic

Required Ingredients:

• 1 head of garlic
• 15 grams of olive oil
• Salt and pepper to taste

Procedure:

• Preheat the oven to 400°F (200°C).
• Cut the top off the head of garlic to expose the cloves.
• Drizzle olive oil over the garlic, then sprinkle with salt and pepper.
• Wrap the garlic in foil and place it on a baking sheet.
• Roast in the oven for 40-45 minutes, or until the garlic is soft and golden.
• Let cool slightly, then squeeze the roasted garlic cloves out of their skins.

Note: Use the roasted garlic as a spread on bread, mix it into mashed potatoes, or use it as a flavor booster in soups and sauces.

3. Mushrooms:

Mushrooms are rich in beta-glucans, complex sugars that enhance immune function by stimulating white blood cells. Shiitake, reishi, and maitake mushrooms have been studied for their immune-boosting properties. There are some foods recipes are given for you.

1. Mushroom Risotto

Required Ingredients:

• 453.59 grams of mushrooms in sliced (cremini or wild mushrooms)
• 125 grams of finely chopped onion
• 6 grams of minced garlic
• 360 grams of Arborio rice
• 118.29 grams of dry white wine
• 6 cups of vegetable or chicken broth
• 50 grams of grated Parmesan cheese
• Salt and pepper to taste
• 28.35 grams of butter

Procedure:

• Turn the stove on a medium-high flame, put a non-stick saucepan on it, and then add olive oil and heat it. Add the onion and garlic and sauté until soft, about 5 minutes.
• After that, add the mushrooms and sauté until they release their liquid. It takes about 5-7 minutes.
• Then, add the Arborio rice and stir to coat it in the mushroom mixture.
• Add the white wine and stir until it’s absorbed. Then, add the broth stirring constantly.
• Continue cooking and stirring until the rice is tender but still slightly firm to the bite.
• In the end, add the Parmesan cheese and butter and stir until they’re melted and incorporated.
• Season with salt and pepper to taste. Serve hot.

2. Stuffed Mushrooms

Required Ingredients:

• 20-24 large mushrooms (cremini or white)
• 57 grams of breadcrumbs
• 50 grams of grated Parmesan cheese
• 15 grams of chopped fresh parsley
• 6 grams of minced garlic
• Salt and pepper to taste
• 28.35 grams of olive oil

Procedure:

• Preheat the oven to 375°F (190°C) and place baking sheets in a baking tray. Then, wash and remove the stems from the mushrooms.
• Add the breadcrumbs, Parmesan cheese, parsley, garlic, salt, and pepper in a large bowl.
• Stuff each mushroom cap with the breadcrumb mixture.
• Sprinkle olive oil over the stuffed mushrooms.
• Place the mushrooms on a baking sheet and bake for 20-25 minutes or until the mushrooms are tender and the breadcrumbs are golden brown.
• Serve hot.

3. Mushroom Gravy

Required Ingredients:

• 453.59 grams of mushrooms (cremini or wild mushrooms)
• 56.7 grams of butter
• 30 grams of all-purpose flour
• 4 cups of vegetable or chicken broth
• 59.15 grams of heavy cream
• Salt and pepper to taste

Procedure:

• Wash and slice the mushrooms.
• Turn the stove on a medium-high flame, put a non-stick saucepan on it, and then add butter and melt it. Then, add the mushrooms and sauté until they release their liquid. It takes about 5-7 minutes.
• After that, add the flour and stir to until evenly coat to the mushrooms. Then, gradually add the broth, whisking constantly to prevent lumps.
• Stirring frequently, until the gravy thickens. It takes 12-15 minutes. In the end, add the heavy cream and stir to combine.
• Season with salt and pepper to taste. Serve hot with your favorite main dish.

4. Oysters:

Oysters are an excellent source of zinc, which is needed for the development and function of immune cells. Zinc also acts as an antioxidant and anti-inflammatory agent, protecting the immune system from damage. There are some foods recipes are given for you.

Oysters Rockefeller:

Required Ingredients:

• 24 oysters
• 114 grams of unsalted butter
• 50 grams of bread crumbs
• 23 grams of grated Parmesan cheese
• 15 grams of finely chopped parsley
• 25 grams of finely chopped green onions
• 20 grams of finely chopped celery
• 1/4 cup Pernod or other anise-flavored liqueur
• 6 grams of minced garlic
• Salt and pepper to taste

Procedure:

• Preheat oven to 450°F (230°C).
• Shuck the oysters and reserve their juices. Discard the top shells and arrange the oysters in a baking dish.
• Melt the butter in a large skillet over medium heat. Add the bread crumbs, Parmesan cheese, parsley, green onions, celery, Pernod, garlic, and salt and pepper to taste. Cook, stirring frequently, until the mixture is heated through and the bread crumbs are lightly toasted.
• Spoon the mixture evenly over the oysters in the baking dish.
• Bake the oysters for 10-12 minutes, or until the topping is golden brown and bubbly.
• Serve hot with lemon wedges and crusty bread, if desired.

5. Turmeric:

Turmeric contains a compound called curcumin, which has been shown to have potent anti-inflammatory and antioxidant effects. Curcumin has been found to enhance the immune response by improving the activity of immune cells. Turmeric is used in many foods. It’s consider an essential ingredients in mostly Pakistani and Indian foods recipes.

Conclusion

In conclusion, incorporating these five surprising foods into your diet can help to boost your immune system and support overall health. These foods are really healthy for you. Related to these foods recipes are also given for you to make ta home. Eating a healthy and balanced diet, getting adequate sleep, and reducing stress can also help to enhance immune function.