20 Immune Boosting Recipes to Stay Healthy - The Woks of Life (2024)

I hope this post finds you well. In times like these, I find the best way to deal with my worries about a seemingly out-of-control situation is to think about the ways we can control our own health and safety. Of course, one of the ways we know best is choosing what we’re going to eat, particularly the immune boosting recipes in our repertoire!

The Importance of a Nutritious Diet

Besides staying at home to keep ourselves and others safe, getting enough rest, and trying to reduce stress as much as possible, we should be thinking more about what we’re eating!

Now, I’m not a doctor or nutritionist, and I also know there’s no magic food guaranteed to boost your immune system or protect you against illness. But I do know that a diet rich in a variety of vegetables and fruits can give your body the nutrients it needs to function optimally.

Eating a nutritious diet is one of the best ways to stay healthy. While you’re stocking up on rice, beans, and other pantry staples, don’t forget about fresh vegetables, and the fact that you can freeze vegetables for use in cooked recipes.

Here are some recipes to get you started!

20 Healthy Immune Boosting Recipes

1. Japanese Sweet Potatoes

Japanese sweet potatoes are packed with vitamins, minerals and fiber, providing the nutrition your body needs to work optimally! They’re also delicious when roasted. Serve them as a side, or load them up with broccoli, a little bacon, green onion, and maybe a dollop of plain greek yogurt!

2. Stir-fried Yam Leaves

Yam leaves may not be the easiest produce to find, but if it’s available at your local Asian grocery store, snap it up! Yam leaves contain vitamin B, iron, zinc, antioxidants, and calcium, and they’ve become one of our favorite nutrient dense dark leafy greens.

3. Garlicky Broccoli

Broccoli is a cruciferous vegetable that offers 51 mg of Vitamin C per half cup serving (57% of the recommended daily value). It’s also generally widely available, and available frozen! This simple garlicky broccoli is one of our favorite ways to eat it, and it’s the perfect side dish for almost any meal!

4. Chicken & Broccoli

Chicken and Broccoli is another tasty broccoli recipe that’s also a full meal in and of itself! Serve with steamed brown rice, quinoa, or even cauliflower rice for an extra dose of Vitamin C and fiber!

5. Ginger Chicken

Ginger offers both anti-inflammatory and antioxidant properties. This ginger chicken uses a lot of it! If you’re in the mood for a chicken dinner, give this one a try. Don’t forget to serve it with a side dish of stir-fried leafy greens like bok choy for fiber, additional vitamins, and minerals!

6. Poached Chicken with Scallion Ginger Sauce

Poached chicken with scallion ginger sauce is another one of our favorite recipes featuring both chicken and ginger. It’s been a total hit ever since we published it, with many readers discovering the tasty combination of ginger and scallions!

7. Scallion Ginger Salmon

Our scallion ginger salmon packs the same ginger-y potency of the last two recipes, with the added benefit of the salmon, which is rich in Omega-3 fatty acids and Vitamin D, a key nutrient supporting immune health. With all of us going outside less, we need to get our Vitamin D from sources other than the sun!

8. Salmon Bibimbap

Salmon Bibimbap combines healthy salmon with loads of vegetables like watercress, carrots, and beansprouts, as well as kimchi (some say fermented foods support immune health!) and protein rich eggs.

9. Stir-fried Clams in Black Bean Sauce

Shellfish, like the clams in this dish of stir-fried clams in black bean sauce, are high in Vitamin B12, Iron, and Selenium. Clams also contain a surprising amount of Vitamin C. Vitamin B12 in particular plays a strong role in white blood cell production! Just make sure you’re buying fresh clams from a sustainable source!

10. Seafood Congee

Our seafood congee recipe contains both crab and shrimp. Crab offers Omega-3s, protein, zinc, Vitamin A, and Vitamin B12. Shrimp also contains Vitamin B12 (a 3 ounce serving contains 21% of your daily recommended intake). Just make sure you’re buying seafood from sustainable sources, and don’t overdo it!

11. Braised Chinese Mushrooms with Bok Choy

Braised Chinese Mushrooms with Bok Choy is a delicious side dish filled with umami, as well as fiber! Bok choy boasts vitamin C, vitamin E, and beta-carotene, nutrients with powerful antioxidant properties that protect cells against damage. Dried shiitake mushrooms also contain zinc, manganese, B-vitamins, and Vitamin D.

12. Enoki Mushrooms with Garlic Scallion Sauce

While you may be seeing staple vegetables disappearing from shelves in your local grocery stores, you may still find odd or unusual vegetables that aren’t as common or in high demand. Our local stores have begun stocking enoki mushrooms. Also called golden needle mushrooms, they contain antioxidants and other compounds that may support immune health. Our Enoki Mushrooms with Garlic Scallion Sauce are a delicious introduction to this tasty mushroom!

13. Chinese Chicken & Mushroom Soup

I originally posted my as a kind of Chinese “tonic,” with antioxidant-rich goji berries and red dates, ginger, and shiitake mushrooms.

14. Steamed Chicken & Mushrooms with Dried Lily Flowers

is a tasty, comforting dish to serve over rice. Dried mushrooms are a good source of Vitamin D, fiber, antioxidants, and prebiotics, which promote gut health and by extension enhance immune health.

15. Curried Squash Soup

Butternut squash is a good source of Vitamin A, potassium, and Vitamin C. This curried butternut squash soup is also super flavorful and comforting!

16. Roasted Root Vegetables with Miso Glaze

Our Miso-Glazed Roasted Root Vegetables can be made with whatever you have on hand, including carrots, beets, parsnips, sweet potatoes, turnips, radishes, and onions. These vegetables are rich in fiber and essential nutrients, like Vitamin C and Vitamin A.

17. Superfood Miso Soup

Our superfood miso soup contains spinach, rich in Vitamin C and Vitamin A-producing carotenoids. It also contains kelp, which is a nutrient powerhouse! Kelp contains Vitamin K, Vitamin A, calcium, iron, magnesium, and iodine.

18. Stir-fried Chinese Mustard Greens

Stir-fried Chinese Mustard Greens are packed with Vitamin C (1 cup of raw mustard greens contains 44% of DV) and Vitamin K. 1 cup cooked mustard greens contains 96% of your daily recommended intake of Vitamin A! You can find fresh mustard greens in Chinese grocery stores.

19. Asian Vegetable Stock

Sarah’s Asian Vegetable Stock is full of nutrient dense vegetables, including daikon radish, carrots, napa cabbage, ginger, dried mushrooms, dried kelp, scallions, and onions! It’s hydrating, nourishing, and can be used in your favorite soups or noodle soups.

20. Boiled Daikon Radish

My boiled daikon radish is incredibly simple to make, and one of our favorite ways to prepare it. Daikon is loaded with antioxidants, which decrease inflammation and immune cell damage. It also contains Vitamin C!

Bottom line, a diet rich in plant foods will give your body what it needs to function optimally. This can help keep your immune system strong!

In addition to cooking up some of these immune boosting recipes, don’t forget to drink enough water, get enough sleep, and try to reduce stress as much as possible. Stay safe and healthy, everyone!

20 Immune Boosting Recipes to Stay Healthy - The Woks of Life (2024)


20 Immune Boosting Recipes to Stay Healthy - The Woks of Life? ›

Some additional ways you can strengthen your immune system are eating well, being physically active, maintaining a healthy weight, getting enough sleep, not smoking, and avoiding excessive alcohol use.

How can I boost my immune system and stay healthy? ›

Some additional ways you can strengthen your immune system are eating well, being physically active, maintaining a healthy weight, getting enough sleep, not smoking, and avoiding excessive alcohol use.

What are the best immune system boosters? ›

The best ways to keep your immune system at peak performance are:
  • Eat well and follow a heart-healthy diet, such as the Mediterranean diet.
  • Exercise regularly and maintain a healthy weight.
  • Don't smoke or vape.
  • If you drink alcoholic beverages, drink only in moderation.
  • Get plenty of sleep.
  • Minimize stress.
Sep 11, 2023

How can I boost my immune system in 24 hours? ›

Top 7 Tips to Boost Your Immune System In 24 Hours...
  1. Hydrate! ...
  2. Drink Bone Broth. ...
  3. Up your vitamin C. ...
  4. Step outside. ...
  5. Stock up on zinc. ...
  6. Rest up. ...
  7. Fermented foods. ...
  8. Turmeric Latte Recipe.
Oct 9, 2023

What foods are good for fighting viruses? ›

Foods that help your immune system

Specific veggies and fruits that reduce inflammation are apples, berries, tomatoes, celery and onions. Add fermented foods. Fermented foods have “good bacteria,” a.k.a. probiotics that help your immune system. Eating more fermented foods also reduces gas, bloating and diarrhea.

What helps the body fight diseases? ›

Antibodies. Antibodies help the body to fight microbes or the toxins (poisons) they produce. They do this by recognising substances called antigens on the surface of the microbe, or in the chemicals they produce, which mark the microbe or toxin as being foreign. The antibodies then mark these antigens for destruction.

Can you reverse weak immune system? ›

Adequate Nutrition and Supplements: Nutritional deficiency is very common in the elderly. Providing adequate nutrition and vitamins can help boost the immune system as they are important for normal immune function.

What weakens the immune system? ›

Your immune system can also be weakened by smoking, alcohol, and poor nutrition. AIDS. HIV, which causes AIDS, is an acquired viral infection that destroys important white blood cells and weakens the immune system. People with HIV/AIDS become seriously ill with infections that most people can fight off.

How to avoid getting sick? ›

Practice good hygiene and other healthy habits.

Also, get plenty of sleep, be physically active, manage your stress, drink plenty of fluids, and eat nutritious food.

What is natural immune booster? ›

Nutritious foods/diet: Research indicates that brightly colored vegetables and fruits boost immunity better than most supplements. Eat plenty of fruits and vegetables—aim for 10 servings per week. Include fermented vegetables or other probiotic-containing foods.

What is the number one vitamin for immune system? ›

When it comes to health and immunity, one of the first vitamins most people think of is vitamin C. This water-soluble vitamin is known for its ability to ward off sickness and can help shorten the duration of colds once contracted.

What is signs of a weak immune system? ›

Signs and symptoms of primary immunodeficiency can include:
  • Frequent and recurrent pneumonia, bronchitis, sinus infections, ear infections, meningitis or skin infections.
  • Inflammation and infection of internal organs.
  • Blood disorders, such as low platelet count or anemia.

What is the fastest immune booster? ›

Increasing vitamin intake.

Vitamins B6, C and E are all known for their immune-boosting properties. You can get all of these vitamins from a well-balanced diet, so you don't need supplements. Some foods rich in these vitamins include eggs, bell peppers, spinach and almonds.

Why am I getting sick so often? ›

A Quick Review. Some people are simply more susceptible to getting sick than others. Lifestyle choices, environment, genetics, and age play key roles in determining immunity. Even if you cannot entirely control your immune system, fostering healthy habits might help protect you against infections.

What are signs that your immune system is fighting a virus? ›

Signs Your Body Is Fighting a Cold
  • Body aches.
  • Congestion.
  • Cough.
  • Decreased appetite.
  • Fatigue.
  • Feeling rundown or unwell.
  • Mild headache.
  • Low-grade fever (99 F to 100.3 F)
Jul 24, 2023

Does egg increase immunity? ›

Eggs. Adequate protein intake is important to support immune response, and eggs are a great way to do this since they also contain nutrients like vitamin D, zinc, selenium, and vitamin E that the body needs for proper immune functioning. If you can, opt for eggs from chickens that were fed a vegetarian diet.

What foods bring down the immune system? ›

A diet high in ultra-processed foods, added sugar, sodium and saturated fat may increase chronic inflammation and reduce your immune function. This, in turn, increases your risk of chronic health conditions such as type 2 diabetes and heart disease.

Is banana good for immune system? ›

Bananas are not only a prebiotic food – supporting gut health – they are high in vitamin B6. This vitamin is needed to keep the immune system functioning properly. Bananas are an excellent base for your next smoothie! Other foods high in vitamin B6 include cold-water fish, lean chicken breast, chickpeas and potatoes.


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