Colette's Blog

11 Immune-Boosting Foods and Low Carb Recipes

October 2, 2020

With the weather getting cooler and people beginning to spend more time indoors, we could be facing a double or triple whammy of cold, flu and other viruses this season. We have learned that obesity and associated underlying health conditions may put added stress on your immune system, making it harder to fight off everything from the common cold or flu to a virus like COVID-19, but you can set yourself up for success with healthy eating habits, regular exercise, healthy sleep habits and reducing stress.

 A low carb diet features a variety of immune-system-boosting foods that you can incorporate into your meals and snacks:

  1.  Almonds contain high amounts of vitamin E, which help boost the immune system and stave off infection. Grab a handful for a snack or top a portion of Greek yogurt with slivered almonds and a sprinkling of blueberries.
  2. Beef is high in zinc and may help increase your body’s production of infection-fighting white blood cells.
  3. Broccoli boosts your immune system thanks to vitamins A and C and the antioxidant glutathione. Mom was right when she said eat your broccoli!
  4. Cabbage has nutrients that kill bacteria and improve digestion.
  5. Chicken soup has the reputation of being a traditional cold remedy, but it actually can help ease your symptoms, plus carnosine, a compound found in the soup, can help protect your body from the flu virus.
  6. Garlic has antioxidant properties that helps fight bacteria, viruses and fungi.
  7. Ginger can help ease nausea and vomiting, plus it’s a good source of antioxidants.
  8. Mushrooms feature selenium and the B vitamins riboflavin and niacin, which give a boost to your immune system
  9. Salmon and herring are high in omega-3 fats and may help reduce inflammation
  10. Tea features disease-fighting antioxidants such as polyphenols and flavonoids, which love to seek and destroy cell-damaging free radicals. Sip on a cup or two of tea to start your day or choose a non-caffeinated version for a soothing nightcap before bed.
  11. Turmeric has anti-inflammatory properties. You can use turmeric in curry powder and it’s also a powerful addition to tea, smoothies and many other recipes.

 The following low carb recipes are not only comforting and delicious, but they have a variety of international flavors and feature valuable immune-boosting ingredients:

 Antioxidant Berry Smoothie

 Baked Salmon with Chermoula Over Broccoli

 Burgundy Beef Stew (AKA Boeuf Bourguignonne)

 Chicken Shitake and Bok Choy Soup

 Creamy Coconut Curried Chicken  

 Easy Low Carb Turkey Cabbage Chili

 Ginger-Almond-Garlic Broccoli

 Mushroom Scramble

 Stir-Fried Shrimp with Ginger and Mushrooms

  

Feel free to check out additional immune-boosting low carb recipes here.

 

More From Colette

12 Stress-Free Thanksgiving Dinner Prep Tips for a Low Carb Holiday Feast

Plus, new recipes for comforting low carb side dishes and dessert. It’s time to talk turkey and all the trimmings. Let’s start with some tips for stress-free Thanksgiving prep, followed by some delicious new recipes for comforting side dishes that will have you giving thanks because they are low in carbs. From creamy spinach gratin

Read More »

On-the-Go: Low Carb Travel Hacks

If you’re hitting the friendly skies or taking a road trip during the busy holiday travel season, sticking with your low carb lifestyle might seem challenging. Still, with the right hacks, you can navigate holiday travels effortlessly without returning home with a few extra pounds. 11 Low Carb Travel Hacks Remember, preparation is key. By

Read More »

Breaking Barriers: Reignite Your Low Carb Weight Loss Journey Beyond the Plateau

11 tips to jumpstart your weight loss. When you think your weight loss is cruising, the scale sometimes plays hard to get. While plateaus are a natural part of any weight-loss journey, they can be frustrating, but they are also opportunities to re-evaluate, adjust and come back even stronger. What Is a Low Carb Weight

Read More »