With every conceivable new strain of animal-derived flu threatening and the cold winter months ahead, there is a real concern for people to pump up their immune systems. For the purposes of this article, we’re going to examine natural means of strengthening your body’s defense system via minerals and vitamins found in food.

You can look anywhere and get an exhaustive list of foods that are ‘immune system boosters’ or ‘cold kickers’ and the emphasis is on increasing immunity or dealing with a cold. What’s more important is incorporating these foods and their nutrients into your diet year-round to improve body function rather than mere flu preparation and recovery. So, in typical fashion I’m going to provide a list of foods with their sources of nutrition and immune system boosting properties. However, in not-so-typical fashion, I’m going to give you a recipe that combines all these foods into one delicious meal under 450 calories. Trump!

I. Top Immune System Booster Foods

1. Garlic -  full of ajoene, allicin and thiosulfinates, these compounds, high in sulfur, help prevent diseases and fight infections
2. Mushrooms – rich in beta glucans, they boost production of natural killer and thymus cells (NK & T cells) which prevent infections and eliminate some tumor cells
3. Bell Peppers -  loaded with vitamin C which triggers your body’s production of interferon, an antibody that covers the surface of cells and protects against viruses
4. Salmon - contains omega-3 fatty acids which activate the body’s phagocytes (white blood cells) to combat bacteria. it also has selenium which combines with protein molecules to form antioxidant enzymes that prevent cellular damage caused by free radicals in the body
5. Broccoli - substantial levels of vitamins A, C, E and beta carotene. It also has glucosinolates and sulforaphanes which stimulate antioxidant systems and prevents cancer cell growth.
6. Green Tea - great source of L-theanine, an amino acid that triggers the release of germ-fighting compounds, one of which, epigllocatechin gallate (EGCG) is said to be offensive in that it acts directly on invading microbes like cold or flu viruses.
7. Yogurt - live cultures are rich in lactobacillus acidophilus and bifidobacterium (good bacteria) which fight disease causing bacteria and raise white blood cell counts.

Now that you know what to eat and why to eat it, here’s one way how….

II. Salmon and Steamed Veggies with Lemon Garlic Yogurt Sauce

1. 1. Ingredients
      1. -5oz Salmon Fillet
      2. -Broccoli
      3. -Bell pepper
      4. -Mushrooms (shiitake)
      5. -Carrots
      6. -Olive Oil
      7. -Bio-yogurt
      8. -Garlic
      9. -Lemon
      10. -Lettuce
   2. Cook salmon until tender in a fry pan with 1 tbs of olive oil
   3. Steam broccoli, bell pepper, mushrooms & carrots
   4. Crush one clove of garlic and mix with 3oz of yogurt, lemon juice & lemon zest
   5. Serve salmon fillet and veggies on a bed of Romaine lettuce, drizzle dressing, enjoy!

Ok smart guys, drink the  green tea with the meal rather than cooking the leaves in with the fish. Buen provecho!

keywords: nutrition