Now, more than ever before, it is important to bolster our immune systems. Proper nutrition is key to boosting your immunity, and this recipe packs all the necessary nutrients to help your body fight off harmful infections.

This delicious and easy-to-prepare meal takes less than an hour and is perfect for any meal of the day.

What Is an Immune System?

The immune system is a group of cells, tissues, and organs in our bodies that work together to defend us against harmful foreign invaders such as viruses, bacteria, and other pathogens.

It is responsible for keeping us healthy and preventing illnesses and diseases. A weak immune system means that your body does not have the necessary tools to do its job effectively. Maintaining a healthy immune system is essential for optimum health.

How Does Nutrition Help Boost our Immunity?

Nutrition plays a critical role in maintaining a healthy immune system. A diet rich in vitamins, minerals, and antioxidants can help strengthen our immune response by providing the essential nutrients necessary for cell growth and maintenance.

Research shows that certain nutrients, including vitamins A, C, D, and E, zinc, and omega-3 fatty acids, have a significant impact on immune function. Incorporating foods rich in these nutrients into our diets can help keep our immune systems functioning optimally.

Recipe to Boost Your Immune System

This recipe is an easy and delicious way to incorporate immune-boosting foods into your diet. The key ingredients in this recipe are garlic, ginger, chicken broth, and kale.

Ingredients

2 tablespoons extra-virgin olive oil
1 onion, chopped
2 garlic cloves, minced
1 cup chopped ginger
8 cups low-sodium chicken broth
1 cup whole-wheat penne pasta
2 cups chopped kale
1 can chickpeas, drained and rinsed
1/4 teaspoon kosher salt
1/4 teaspoon black pepper

Directions

Heat olive oil in a large pot. Add the onion and stir until translucent.
Add the garlic and ginger and sauté for two minutes.
Add the chicken broth, penne pasta, and salt. Bring to a boil, then reduce heat and cook for about 15 minutes.
Add the kale and cook for another ten minutes or until the kale is wilted and tender.
Add the chickpeas and black pepper, and cook for an additional five minutes.
Remove from heat and let cool for a few minutes before serving.

Why These Ingredients Boost Our Immune System

Garlic and Ginger

Garlic and ginger are known for their anti-inflammatory properties. They also contain compounds that can help fight off viruses and bacteria. Garlic is a rich source of a compound called allicin, which has antimicrobial properties.

Ginger contains gingerol, which has potent antioxidant and anti-inflammatory properties.

Chicken Broth

Chicken broth is rich in immune-boosting nutrients such as zinc and vitamin D. It also contains the amino acid cysteine, which has been shown to thin mucus in the lungs, making it easier to breathe during respiratory infections.

Kale

Kale is a nutrient-dense superfood that is packed with vitamins A, C, and K, as well as folate and iron. It also contains antioxidants and anti-inflammatory compounds that have immune-boosting benefits.

Chickpeas

Chickpeas are a good source of protein, fiber, folate, and zinc. They also contain the antioxidant selenium, which has been shown to help boost the immune system.

Conclusion

Eating right and incorporating immune-boosting foods into your diet is an effective way to strengthen your immune system. This recipe is a perfect way to fuel your body with the essential nutrients it needs to promote good health.

Remember to eat a variety of foods to support your overall health and immune system.