As the weather starts to turn colder, the number of people getting headcolds and the flu virus starts to rise. Last winter was the worst flu season on record and it’s estimated that up to 20% of Americans will get the flu this year. To keep yourself healthy, stack the odds in your favor with this immune boosting soup that includes some of nature’s most powerful foods.
Eating nutritious, immune system supporting foods is an easy and delicious way to help your body stay healthy throughout the fall and winter months. Soup is warming, soothing, and nourishing. When it’s created with the proper ingredients, soup can be a targeted weapon in the war against bacteria and viruses.
Immune Boosting Soup
This soup is a staff favorite and is always being eaten at someone’s house starting around this time each year. Check out the ingredients that work together to make this the best immune boosting soup around!
Coconut Oil: Its naturally anti-viral, anti-fungal, and anti-bacterial properties support your immune system while providing a clean source of brain and body fuel.
Garlic: Allicin, the active component in garlic, has been shown to reduce the number of colds contracted by 63% compared to a placebo. In addition, it reduces the average length of cold symptoms by 70%. (1)
Onion: The World Health Organization has recognized onion for its ability to relieve and prevent flu symptoms like coughs, congestion, respiratory infections, and bronchitis.
Carrots: Our body converts the beta-carotene in carrots to Vitamin A – a potent vitamin for immune system health.
Celery: An excellent source of beneficial enzymes and antioxidants, celery is loaded with essential minerals and vitamins that support the immune system including potassium, folate, vitamin B6, and vitamin C.
Shiitake Mushrooms: Contain lentinan, a nutrient that has immune system benefits that start at the cellular level, keeping our body in tip-top shape.
Kale: Filled with vitamin C, kale is high in antioxidants and folate to keep your immune system and digestive system strong.
Zucchini: High in vitamin C, zucchini adds bulk to the recipe along with potassium, which is helpful for proper functioning of your cardiovascular system.
Ginger: Contains gingerol, a powerful antioxidant that fights against colds and flus. (2) Its anti-inflammatory properties are well-documented and it has been used throughout history in the treatment many diseases.
Turmeric: Working hard against viruses to keep your cells healthy and strong, turmeric is a time-tested anti-inflammatory and medicinal-grade antioxidant. (3)
Thyme: Offering up vitamin C and vitamin A, thyme adds flavor plus an immune system boost.
Marjoram: Contains compounds that deliver effective antibacterial, antiviral, and antifungal properties.
Rosemary: Providing antioxidants and anti-inflammatory compounds, rosemary is fragrant and potent.
Bay Leaves: Infusing vitamins and minerals to the soup, bay leaves also offer antibacterial and anti-fungal properties.
Parsley: Helping to modulate the immune system while battling inflammation, the myricetin in parsley is being studied for multiple positive health benefits.
Immune Boosting Soup
2 teaspoons Coconut Oil
2 cloves chopped Garlic
1 chopped Onions
3 chopped Carrots
2 chopped Celery Stalks
1 cup thinly sliced Shiitake Mushrooms
1 chunk dried Chaga Mushroom
1 cup chopped Kale
1 cup chopped Zucchini
4 cups Vegetable Broth
2 Bay Leaves
1 1/2 teaspoon freshly chopped or ground Ginger
1/2 teaspoon freshly chopped or ground Turmeric
1/2 teaspoon Thyme
1/2 teaspoon Marjoram
1/2 tsp Rosemary
1/4 teaspoon Black Pepper
1 teaspoon Himalayan Salt
2-3 tbsp Parsley – sprinkle on the top of each soup bowl when serving
Optional Add-Ins: 1- Chickpea Miso – stir into each soup bowl when serving for beneficial probiotics. 2 – Longevity Immunity Drops – add a dropperful to each bowl for added immune system boosting benefits.
Melt the coconut oil in a large saucepan. Saute the garlic and onions until fragrant. Add the rest of the ingredients, including vegetable broth, to the pot and let simmer until the vegetables are just slightly soft. Make sure you pull out the chunk of chaga before serving because you don’t want anyone to crunch down on that accidentally! Sprinkle parsley on top of each bowl before digging in. Put a jar of chickpea miso on the table for anyone who would like an added dose of probiotics with their meal.
Let us know in the comments below if you’ve already started incorporating more immune system supporting recipes into your daily diet!