We all can use some extra immune support for our immune system now and then, and the first thing that always comes to mind when we are feeling under the weather is chicken noodle soup. 

JUMP TO RECIPE

Well, guys, this recipe we have for you today is nothing like your average chicken noodle soup. It’s a supercharged, viral slayer, it’s not only super tasty and delicious but has everything that your immune system needs for extra support.

Before we get started talking all about how to support your immune system, I need to introduce someone to you.

Get ready for some knowledge bombs! 

For this post, I partnered up with a dear friend and nutritionist, Chelsie Moore, with Moore Integrative Health. Chelsie has a Master’s of Science degree in Clinical Nutrition and Integrative Health with an emphasis in Sports Nutrition, Nutritional Psychology, and Chronic Disease.

We collaborated with this post with Chelsie’s amazing knowledge of her education and my recipe development skills. 

THE #1 BEST THING YOU CAN DO FOR YOUR IMMUNE SYSTEM

I don’t know about you guys, but I’ve had immunity on my mind this past couple of weeks. My heart goes out to the families of those who have been affected by the recent events occurring globally. I have felt a nagging urge to share some of my knowledge on the topic of immune system health in the hopes of supporting anyone wanting to take some extra precautionary measures to strengthen their immune systems. So without further ado…

A working immune system vs. an impaired immune system

A working immune system does a good job of keeping viruses manageable, which is why the majority of the population can fight off most viruses. The impairment of the immune system, however, is an open invitation for a viral party.

How does the immune system get impaired?

Anti-biotics, corticosteroids, glucocorticoids, and other immunosuppressant medications can definitely trigger viral activity over time (1). General aging, stress, substance abuse, alcohol intake, poor diet, micronutrient deficiencies, and over-exercising plays a role. And unfortunately, autoimmunity and other chronic disease conditions can weaken the immune system.

But there is good news!

There are many surprisingly simple ways that you can support your immune system strength immediately and from the comfort of your own home.

A healthy REAL food diet helps your immune system thrive

For one, I cannot stress enough the importance of making vegetables, fruits, and REAL food the biggest part of your diet. This means avoiding foods that are processed and in packaging (i.e. pasta, crackers, snack foods, breads). By focusing on whole foods, you’re consuming foods that are the richest in anti-viral nutrients as well as healthy pre-biotic fibers to support a healthy microbiome (I’ll speak more to your microbiome’s role in supporting your immune system in a minute). My biggest tip here is to diversify your fruit and vegetable intake as they all have different nutrient content. Eat the rainbow; try to get different colors every time you shop. Just eating iceberg lettuce will not get the job done.

Manage your stress levels for your immune system

Two, MANAGE YOUR STRESS LEVELS. I know that you know the textbook definitely of relaxation, but I also know that you don’t know how to apply that into your life. Start trying harder. Yoga, meditation, reading, saying no to new work projects, taking every opportunity for a day off, all can make a difference in the strength of your immune system.

THE MAJORITY OF YOUR IMMUNE SYSTEM EXISTS RIGHT IN YOUR GUT

Three, create a healthy environment for your microbiome to flourish. The majority of your immune system is in your gut. Yes, that is what I said. THE MAJORITY OF YOUR IMMUNE SYSTEM EXISTS RIGHT IN YOUR GUT. By cutting sugar out, reducing alcohol intake, avoiding antibiotics when possible, consuming plenty of pre-biotic fiber, AND taking a quality probiotic with diverse strains of bacteria in it, you are giving your immune system a big hug. 

botanicals + nutraceuticals can come in handy for an extra boost for your immune system

And lastly, botanicals and nutraceuticals can come in handy for an extra boost. Here, quality and quantity can make or break their effectiveness. Below are my go-to’s in this category:

Nutraceuticals

• Vitamin A Drops (one drop a day, unless you are taking another supplement that has vitamin A in it, then you need to reduce your dose)
• Vitamin C 1000-4000mg daily
• Zinc
• Vitamin D3 (until your levels are ideal, here you’ll need to have lab work done)
• Zinc
• Selenium
• Omega-3 Fatty Acids

Botanicals

• Curcumin/Turmeric
• Oregano Oil
• Licorice (no not the candy, the raw licorice root in a tea. If you have high blood pressure, do not take this)
• Astragalus
• Nettles
• Garlic
• Rosemary
• Rose Hips
• Shiitake, Maitake, Reishi Mushrooms
• Echinacea
• Elderberry
• There are some great anti-viral botanical throat sprays on the market!

Another piece of great news is, Amy and I have created a recipe to knock your socks off (in a good way, I promise), that contains all of these nutrients and more. But before I share the recipe, let me explain what is in this beast and why:

Immune system supportive foods

• Red hot peppers (Marini et al., 2015): Capsaicin is the active component of red peppers and has been researched to inhibit the cellular invasion of viruses.
• Ginger (Chang et al., 2013): The active constituents in fresh ginger, gingerol, and zingerone, have been shown to inhibit viral replication and prevent viral invasion into cells.
• Raw Garlic (Aggarwal & Shishodia, 2004): Allicin found in raw garlic has been proven in studies to reduce the duration and severity of the common cold and flu. Cooking garlic deactivates allicin.
• Shiitake & Maitake Mushrooms (Lindequist et al., 2005): Studies have demonstrated anti-viral activity against HIV and influenza due to the triterpene acids in medicinal mushrooms. 
• Bone Broth: Natural collagen and other nutrients found in bone broth have been shown to help heal a weakened intestinal lining that becomes an opportunity for pathogens to enter.
• Lemon: Rich in Vitamin C and phytonutrients to boost the immune system.
• Carrots: Rich in Vitamin C and antioxidants to support the body in fighting viruses.
• Pumpkin Seeds: Rich in Zinc – an important nutrient used to build immune cells.

Immune system supportive herbs and spices

• Cilantro (Delaquis et al., 2002): Recent research has demonstrated this herb to have anti-microbial properties as well as chelating properties. Chelation means that it can bind to minerals and pull them from your body – which is particularly important for heavy metal toxicity. Heavy metal burden is not uncommon today, and heavy metals inhibit the immune system.
• Turmeric (Chattopadhyay et al., 2004): Helps to prevent viral replication, lower inflammation, and reduce oxidative stress.
• Astragalus (UMMC, 2017): Powerful antiviral herb with extracts that boost the immune system and fight viruses. Should not be used with an autoimmune disorder.
• Nettles (Uncini Manganelli et al., 2005): A well-established anti-inflammatory that contains protective chlorophyll and has documented research demonstrating its antiviral properties for herpes zoster and retroviruses.

The viral slayer, immune-boosting chicken noodle soup

So without further ado, I present to you THE VIRAL SLAYER. And yes, this recipe seems a bit discouraging, but it’s well worth the time and energy, trust me. 

Your immune system will be thanking you

The content of this post was written by Chelsie Moore of Moore Integrative. To check out Chelsie’s fantastic work, visit her website here. 

*Please note that this is NOT a cure, remedy, or a treatment for any specific virus, including COVID-19. These are recommendations for supporting you in building a healthy immune system, so that your body can better support and defend your cells from the invasion of viruses.

Want to do a soup and salad night? Here is a great salad recipe to accompany your immune-boosting chicken noodle soup. Check out the recipe here.

LET US KNOW IN THE COMMENTS IF YOU ENJOYED THIS RECIPE!