​Looking to improve your immunity? Try adding these ingredients to your soups or other cooking.

Zinc deficiency is associated with lowered immunity. Here are some zinc rich foods: chickpeas, mushrooms, wheat germ, spinach, pumpkin seeds, squash seeds, cashews, pine nuts, pecans, almonds, walnuts, cocoa, cooked oyster, crab, lobster, beef, lamb, pork, and chicken.

Vitamin C paired with zinc has synergetic effect on combating cold and flu symptoms. Add dark leafy vegetables to your soups such as Kale, broccoli, brussels sprouts, papaya, chili pepper, green or red bell pepper. A reminder for kale and other cruciferous vegetables. It is a goitrogenic vegetable. When eaten raw in small quantities, this vegetable can inhibit the uptake of iodine by the thyroid gland. If it's eaten in excess, these chemicals can inhibit the incorporation of iodine into thyroid hormone. More reason to cook them in soups.

Garlic: These bulbs contain allicin. A 2014 study found that people who eat garlic every day are nearly two-thirds less likely to catch a cold than non– garlic eaters.

Hot broths: Steaming stock makes your nose run, which helps flush out congestion. Broth-based soups also keep you hydrated.

Crushed red peppers: Capsaicin, which adds heat, can clear sinuses for non-allergic rhinitis.

Vitamin D rich food: A deficiency in vitamin D3 has been linked to an increased risk of infection. The highest sources are fish. 3 oz of cooked salmon provides, 447 IU, and swordfish, 566 IU. Be aware that vitamin D in mushrooms is in the form of vitamin D2 (ergocalciferol) which is different from vitamin D3 (cholecalciferol). They are not absorbed the same way in human body. Mushrooms are rich in vitamin B2, B3, B5, copper, selenium, potassium and phosphorus, which are great for the immune system.

Here is an example of immune boosting soup. Very simple and easy to make. 

Ingredients

• 2 tablespoons olive oil
• 1 1/2 cups chopped onion
• 3 celery stalks, thinly sliced
• 2 large carrots, thinly sliced
• 1 pound presliced vitamin D-enhanced mushrooms (such as Monterey Mushrooms)
• 10 medium garlic cloves, minced
• 8 cups unsalted chicken stock (such as Swanson)
• 4 thyme sprigs
• 2 bay leaves
• 1 (15-oz.) can unsalted chickpeas, drained
• 2 pounds skinless, bone-in chicken breasts
• 1 1/2 teaspoons kosher salt
• 1/2 teaspoon crushed red pepper
• 12 ounces curly kale, stems removed, leaves torn

Instructions:
Step 11. Heat oil in a large Dutch oven over medium. Add onion, celery, and carrots; cook, stirring occasionally, 5 minutes.
2. Add mushrooms and garlic; cook, stirring often, 3 minutes.
3. Stir in stock, thyme, bay leaves, and chickpeas; bring to a simmer.
4. Add chicken, salt, and red pepper; cover and simmer until chicken is done, about 25 minutes.
Step 25. Remove chicken from Dutch oven; cool slightly.
6. Shred meat with 2 forks; discard bones.
7. Stir chicken and kale into soup; cover and simmer until kale is just tender, about 5 minutes.
8. Discard thyme sprigs and bay leaves.

original source www.cookinglight.com/recipes/immunity-soup