Eat Your Way to a Healthy Immune System

The Coronavirus pandemic brought panic and anxiety even among those who are healthy. Since this is a “novel” or new virus, there are very little details known, much less the cure for it. The only weapon that we have is to boost our immune system by consuming healthy foods. Read on to find out how to have a healthy immune system…

Veer Away, Virus! Foods for a Healthy Immune System

I did some research for foods that helped boost the immune system. Coupled with some vitamin C and exercise, I made sure to include these in my daily menu. Yes, I admit I was one of those people who got caught up in panic-buying. Well, with four boys at home, I would definitely panic if they get hungry! LOL!

So, I found a list of these 15 foods (from Healthline.com) that help boost the immune system:

1.  Citrus fruits – oranges, lemon, and grapefruit are some of the fruits that give you a healthy dose of vitamin C.
2.  Red bell peppers – not only do they contain more vitamin C than citrus fruits but they also contain beta carotene.
3.  Broccoli – one of the healthiest veggies that is rich in vitamins A, C, and E. This is also a versatile veggie as it goes well with poultry, meat or fish.
4.  Garlic- using garlic in all dishes (sauteing) helps boost the immune system and also lowers blood pressure and slows down hardening of the arteries.
5.  Ginger – another food that helps lower blood pressure. Plus, it decreases inflammation and is a great cure for sore throat and cough.
6.  Spinach – packed with Vitamin C, beta carotene and antioxidants that is effective in fighting off bacteria.
7. “Live and active culture” Yogurt – go for the plain ones that stimulates your immune system in fighting off diseases. It is also rich in Vitamin D that helps boost our body’s natural defense.
8.  Almonds – a rich source of Vitamin E that is also beneficial to our immune system.
9.  Turmeric – an anti-inflammatory spice that helps decrease muscle damage brought about by exercise.
10.  Green Tea – a healthy source of the powerful antioxidant EGCG and L-theanine which aids in producing germ-fighting compounds.
11.  Papaya – rich in vitamin C, potassium and B-vitamins.
12.  Kiwis – rich in folate, potassium, Vitamin C, and Vitamin K that boosts white blood cells that are essential in fighting infection.
13.  Poultry – this is why chicken soup is the best ever homemade cure for anything. Not only does it make you feel good but it is also a rich source of Vitamin B6.
14.  Sunflower seeds – rich in antioxidants and minerals such as phosphorus, magnesium and Vitamins E and B-6.
15. Shellfish – crab, clams, lobster and mussels are rich in zinc.

Cook Your Way to a Healthy Immune System

Here’s one of my favorite recipes to make for my family. This Stuffed Chicken Breast with Spinach is not only nutritious but easy to make, too! You can also try this Heart-Healthy Salmon recipe.

Don’t forget to share this recipe with your friends and family! Stay healthy, eat healthy!

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5 from 1 vote

Stuffed Chicken Breast with Spinach and Cheese

A healthy immune system is what we need nowadays. Here are some tips and foods to aid your body naturally and prevent sickness.

Course Main Course

Cuisine American

Keyword chicken recipes, healthy immune system, healthy recipes

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Servings 4

Ingredients

• 4 pieces skinless chicken breasts about 1.5 lbs
• 1 tsp Kosher salt divided
• 4 oz cream cheese at room temperature
• 1/2 cup shredded mozzarella cheese
• 1 box (10 oz) box frozen spinach thawed and squeezed to remove excess moisture
• 1/2 mall sweet onion grated
• 1 clove garlic minced
• 2 tbsp olive oil
• 1 tbsp unsalted butter

Instructions

• Wash the chicken breasts. Create a pocket on the chicken breasts, just large enough to put your filling. Thoroughly dry the chicken breasts and season it inside and out with 1/2 teaspoon of the salt.
• In a mixing bowl, mix the cream cheese, mozzarella, spinach, onion, garlic and 1/2 teaspoon salt.
• Stuff the chicken breasts with the cheese mixture.
• In a large skillet over medium high-heat, heat the oil for about 3 minutes until it is shimmering.
• Cook one side of the chicken for about 5 to 7 minutes without moving or touching it. The chicken is ready when it does not stick when you try to flip it.
• Flip and cook the other side for about 5 to 7 minutes more or until the internal temperature reaches 165°F. Swirl the pan to evenly distribute the oil.
• Remove from heat and let it rest for 3 minutes before slicing.

Option 2: Oven-Baked

• Preheat oven to 425 F.
• When the you're done stuffing the chicken, cook it in the oven for 30 minutes or until the outside is golden brown.

Notes

You can store this in the fridge up to 4 days in a sealed container. I wrap it in parchment paper first then store in containers before placing in the fridge. To reheat, I just pop them in the oven or microwave, still wrapped in parchment paper.