Top 10 Foods to Boost Your Immune System - First Five

Aaah...choo! Well hi there. Good to see you today. Help yourself to the coffeepot and a virtual treat, why don't'cha? Had your flu shot yet? Here in Canada, flu shots are free and I expect to get mine as soon as I see them advertised. I got them the last two years and they really seemed to help me get through two long, miserable winters without catching much of anything...so, I'll do it again. Speaking of flu...

Cold and flu season are here, and it’s always tough to shield yourself from someone’s coughs, sneezes and sniffles. It’s so easy to get sick at this time because the germs are airborne and without a strong immune system, it’s almost impossible not to catch something. So whether you’re trying to avoid the common cold or simply trying to recover quickly, here are five surprising foods that will give your immune system the extra boost it needs...and I'll give you another five tomorrow. So, get eating!

Shiitake Mushrooms

Mushrooms in general have amazing healing qualities for the body and shiitake mushrooms are no exception. These unique-looking ‘shrooms are known as the “medicinal mushroom” and have been used in Chinese medicine for over 6000 years. Shiitakes have the incredible ability to boost the immune system when it desperately needs it. They activate macrophage cells (white blood cells) that “digest” foreign invaders, including cancer cells. This fungus has been shown not only to fight cancer but also lower cholesterol, combat viruses and reduce arthritic inflammation. These are true immune system superheroes.

Not sure what to do with shitake mushrooms? Make this amazing Shitake Mushroom and Bok Choy Stir-Fry.

Cod

Cod is a mild, delicate white fish that is an excellent source of protein. The immune system needs protein to build antibodies and to repair and grow tissues, cells and hormones. Research suggests that low levels of vitamin D can actually increase your susceptibility of illness and disease. Luckily, cod is rich in vitamin D and can help prevent the common cold.

Try Roasted Cod with Mushrooms for a quick immune boost.

Sauerkraut

Sauerkraut, otherwise known as, sour cabbage, is an Eastern European delicacy. Cabbage is sliced and fermented by acid, prolonging its shelf life and essentially turning it into a delicious probiotic. The key to a good immune system is a healthy gut. The colon is populated with tons of microorganisms, both good and bad. It is essential that the good overpowers the bad, and sauerkraut does just that. It helps repopulate the gut with all of the good bacteria that is needed to ward off illness.

Buy some sauerkraut at the store or make your own at home with this recipe.

Bell Peppers

We all know that when we’re trying to prevent a cold or recovering from sickness, we need to mega-dose of vitamin C. Luckily, bell peppers are chock full of it; they actually contain even more than an orange! Vitamin C improves the function of white blood cells and anti-microbial cells. Research has also suggested that vitamin C has the power to shorten the duration of a cold and reduce symptoms.

Try Anna Olson’s Braised Chicken in Bell Pepper Sauceto boost that immunity.

Wild Salmon

Wild Atlantic salmon is a great source of omega-3 fatty acids, which are known for their potential mental and cardiovascular benefits. It's also a good source of magnesium, with about 25mg in a three-ounce serving. One more reason to eat fish regularly!

Try this recipe: Wild Salmon in Citrus Nage.

They all look good. We already eat all of the above foods...well, sauerkraut not so much but I am going to make it a point to go through these five recipes. Don't forget to come back tomorrow for the other five.

See ya, eh!

Bob