13 immune-boosting recipes you should probably eat

Studies suggest that vitamin C can potentially reduce the length and severity of cold symptoms, and one cute, fuzzy kiwi packs more vitamin C than the popular orange. Get the recipe: Kiwi-Yogurt Cups 

You’re one simple sheet pan recipe away from all the immunity-boosting omega-3s. Salmon is a great fish for kids because it’s got a meaty texture and mild flavour. Get the recipe: Sheet Pan Sesame Salmon and Broccoli

These little fungi boost your body’s production of cells that are crucial to the fight against viruses and bacteria—and the effect seems to increase the more mushrooms you eat. Get the recipe: Mushroom Quesadilla

Your mom was right! Studies show that hot chicken soup can help you expel viruses and keep you hydrated. Get the recipe: Chicken Alphabet-Noodle Soup

The antibacterial properties of garlic might help you fight some colds and flus (and vampires, of course). Get the recipe: Roasted-Garlic Rosé Sauce

It’s an excellent source of zinc, which studies suggest can protect kids from getting a cold and possibly reduce the severity of symptoms or length of an illness in adults. Get the recipe: Salisbury Steak with Roasted-Garlic Mash

Fight off sickness with this refreshing yet hearty meal, which is full of incredible carotenoid-rich kale and the vitamin-C-kick of carrots. Get the recipe: Kale, Carrot and Feta Super Toss

This delicious salsa makes an excellent snack alongside crackers. Bonus: Both fruits are major sources of vitamin E. Get the recipe: Peach and Tomato Salsa

When your gut is in good shape, your immune system is better able to fight off viruses. Look for yogurt that provides at least a billion active bacteria per serving to get the full benefit of probiotics. Blitz it with your favourite fruit, or take this classic banana-strawberry smoothie for a whirl. Get the recipe: Tutti-Frutti Smoothie

This simple, not-too-sweet recipe serves up pumpkin seeds (aka pepitas)—a fantastic source of vitamin E, zinc and omega-3s, all of which keep that immune system nice and strong. Get the recipe: Blueberry-Cinnamon Granola Bars

Packed with more antioxidants than any other fruit or veggies, blueberries are where it’s at. Studded with a healthy dose of blueberries and a double whammy of warming ginger, these are marvellous muffins. Get the recipe: Blueberry-Ginger Muffins

Here’s a little-known fact: Peppers contain more vitamin C than oranges. You won’t have to choose though, because this sweet and saucy stir-fry has both! Get the recipe: Orange Stir-Fried Pork

Turmeric is unthreatening and pops up in most curry recipes, but the mild spice has been used for years as an anti-inflammatory. Drinking it in a nut-based milk is a good immunity-boosting practice, but it gives tofu an egg-like appearance and is pretty tasty in these breakfast wraps, too. Get the recipe: Vegan Tofu Scramble

Read more: 9 comforting chicken soup recipes 15 high-fibre recipes kids will love 4 super seeds to add to your diet