Family Guide: Tips on Boosting Immunity During Flu Season

The long-awaited rainy season is here! Rain is the reason why Earth dreams of good days! While rainy weather gives new life to living souls, you cannot run away from the fact that this season is also famously known as the flu season, where even the strongest soldiers accept defeat! In this blog, we’ll explore some of the most effective tips on boosting immunity to stay fit during the monsoon period. We have also included quick, healthy recipes that will help in maintaining immune health!

1. Tips On Boosting Immunity

As the monsoons have just started with their customary tradition of knocking down children as well as adults, it becomes absolutely necessary to take ample precautions. Here are some tips on boosting immunity and staying healthy during cold and flu season.

1.1. Balanced Diet

Some people skip meals because they are swamped with work. Let me tell you that your body will not have enough energy and strength to fight disease-causing bacterias if you do not properly fuel it. Add fruits and vegetables rich in vitamins, minerals, and antioxidants in your diet that will help in boosting immunity.

Nutrients To Boost Immunity

Here are some nutritious foods that play a major role in boosting Immunity:

Vitamin C

You can obtain Vitamin C from broccoli, citrus fruits, melons, berries, tomatoes, avocado, and bell peppers. Leafy greens are full of vitamins, antioxidants, and even have antibacterial properties. Citrus fruits and green vegetables help a lot in boosting immunity.

Vitamin D

Fish, milk, and eggs are a great source of vitamin D.

Protein

Milk, yogurt, eggs, beef, chicken, salmon, seafood, nuts, seeds, beans, and lentils are protein-rich foods. Salmon is also rich in omega-3 fats, which have strong anti-inflammatory properties.

Zinc

Wheat germ, beans, nuts, and tofu provide zinc to your body. Seafood is also a good source of zinc.

Beta carotene

Beta carotene-rich foods are sweet potatoes, spinach, carrots, mangoes, broccoli, and tomatoes. These fruits and vegetables help your body in boosting immunity.

Probiotics

Fermented foods such as kefir and kimchi, and dairy products like yogurt are a great source of probiotics.

What to eat during a cold?

Here are some easy-to-follow healthy recipes. They can also be prepared when you are sick as they help in boosting immunity.

A. Chicken Soup

Chicken soup has countless health benefits, according to the National Institutes of Health. Chicken soup is known to enhance hydration, reduce inflammation, and also helps with mucus flow. Chicken soup also helps in boosting immunity. Here is a quick recipe for delicious, creamy chicken soup to help fight those germs!

Ingredients

• Chicken broth
• Chicken boneless
• Half cream
• Veggies (carrots, celery, and onion)
• Garlic powder
• Cornstarch
• Seasonings (salt, pepper, thyme, and parsley)

How to Make

• Heat oil in a casserole dish and add carrots, celery, and onion. Stir until the onion becomes translucent.
• Now add in salt, garlic, parsley, thyme, and pepper.
• Add chicken broth, stir, and add chicken breasts.
• Allow everything to a simmer, then set the heat to medium. Cook until the chicken is fully cooked.
• Now shred the chicken with a fork.
• Whisk cream and cornstarch together.
• Add it to the soup with the shredded chicken and cook until thickened. Serve hot and enjoy!

B. Turmeric Milk

Turmeric Milk is a traditional go-to remedy for sickness. It’s fulfilling and doesn’t require any fancy ingredients. Simply boil one cup of milk along with one tablespoon of turmeric powder. Stir it until well combined. Let it sit for a few minutes.

C. Miso Soup with Tofu

Miso soup is a quick and fulfilling dish, perfect for when you are feeling under the weather.

Ingredients

• 3 tablespoons of miso paste
• 1/2 cup cubed tofu
• 1/4 cup sliced green onions
• Dry seaweed
• Veggies of your choice (mushrooms, spinach, or bok choy)

How to make

• Boil 4 cups of water in a pot.
• Add the miso paste and stir until dissolved.
• Add the tofu, seaweed, and green onions.
• Add other vegetables (optional). Simmer for 5-7 minutes. Serve hot.

D. Vegetable Soup

Ingredients

• 1 cup vegetable broth, low sodium
• zucchini
• 1/2 yellow onion, diced
• 1 cup baby carrots, chopped
• Tofu
• 1/2 cup celery, diced
• 2 tbsp Parmesan cheese, grated
• Dashes: basil, oregano, and red pepper flakes

How to make

• Cut tofu into bite-size pieces.
• Spray a pan with olive oil. Cook tofu for about 7 minutes and stir occasionally. Keep it aside.
• Spray the bottom of a pot with an oil spray.
• Add in celery, carrot, onion, and spices into the pot and cook for 6-7 minutes. Your body will thank you after this nutritious soup as these veggies help in boosting immunity.
• Add in broth, diced tomatoes, zucchini, and tofu and cook on low heat for about 10 minutes.
• Pour into a bowl and top with Parmesan cheese.

E. Berry Smoothie

Ingredients

• 1 orange, peeled
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 banana
• 1/2 cup Greek yogurt
• 1/2 cup orange juice or water
• 1 tablespoon honey (optional)

Blend all the ingredients until a smooth paste is formed. Serve in a glass and enjoy this delicious treat. This berry smoothie doesn’t just taste good, but it also significantly helps in boosting immunity.

1.2. Stay Hydrated

We often forget to drink water, but hydration is extremely crucial for the human body as it continuously flushes out toxins. Drink at least 7-8 glasses of water throughout the day to maintain physical health. Just don’t chug the water, as your body will not absorb nutrients if you drink water too fast. If you can’t drink normal water, put some water in the microwave to make it warm. It is easier to drink warm water sometimes.

1.3. Proper Sleep

We all underestimate the power of sleep, but getting sound sleep every day can be extremely beneficial in boosting immunity. Sleep not only helps with exhaustion but also helps the body to repair and regenerate. 7-8 hours of sleep is recommended for both adults and children.

We understand you have a tight schedule with no time to even eat your meals properly, but nothing comes before your health and mental peace. Therefore, try to fix your sleeping schedule for a week and watch how your life improves!1.4. Hygiene Instill good habits in your family like washing hands, face, and feet regularly. Tell them to avoid touching their face, eyes, mouth, and nose. Encourage them to floss and brush regularly to maintain oral hygiene.

1.5. Exercise

Organize a yoga or home workout session at home to make the exercise interesting. Encourage your family members to take a walk outside instead of being cooped up inside the home. Instill critical thinking skills in your children and allow them to ponder over nature whenever they find time. This will allow them to be more present and appreciate the things around them.

2. Final Words

We hope these tips and quick healthy recipes have contributed to your family’s immune health. These practical tips on boosting immunity are extremely effective. If you have any doubts, questions, or want to share anything about the topic, please don’t hesitate to contact me here.