As fall dips into winter and we are finding ourselves indoors more, we may become exposed to the common cold or maybe the flu. To help support our immune system during the cooler months make an immune boosting broth at home to sip. Bone broth is an ancient nutrient dense food that has been used for centuries. It contains minerals in forms that you body can easily absorb.
Research from the University of Nebraska Medical Center study that found chicken soup not the kind that comes in a red and white can. But the old fashion kind you can make at home or find on grocery stores shelves. (brands such at Kettle & Fire, Epic, Trader Joe's and Nona Lim just to name a few) This kind of chicken soup produces amino acids that reduce inflammation in the respiratory system and improved digestion. The research also discovered it can boost the immune system and heal disorders like allergies, asthma and arthritis.
Make this souper food, (whoops) super food at home with the following recipe and add in a few medicinal herbs and foods, such as astragalus root and mushrooms. Both of these items can be found locally here in Greensboro at Deep Roots Market or from Haw River Mushrooms, which can be found at the Greensboro Curb Farmers Market.
Astragalus root is safe for both children and elders. This root has become especially popular as a daily immune tonic to build immune strength. Scientific studies have demonstrated that astragalus regulates white blood cell division and activity. Specifically, it has repeatedly demonstrated the stimulation of natural killer cells (NK cells), and can induce interferon production (an anti-viral agent produced by the body). Additionally, astragalus balances helper T-cell activity (Yance, 2013). Its immune effects are slow and sustained, with full benefits reached after weeks of daily ingestion. Because astragalus is a food herb, it is safe to take in relatively large amounts regularly.
IMMUNE-ENHANCING BROTH INGREDIENTS
• 3 cups bone or veggie broth
• 1 ounce astragalus root slices
• 5–10 cloves fresh garlic
• salt and pepper
• a handful of medicinal mushrooms (turkey tail, reishi, shiitake, chaga, or other medicinal mushrooms)
• nettle leaf
DIRECTIONS Combine all ingredients and simmer 4–6 hours. Strain the broth and season with salt and pepper to taste. You can make this broth ahead of time and freeze in ice trays for use when you feel an infection coming on, or you can drink several times per week for an enhanced immune boost. Bonus tip: If you are eating rice, you can add astragalus root slices (4–6) to your rice cook water to give the rice some immune-boosting properties.
Sip daily to reap the healing benefits and immune supporting properties. Drink in the morning, at lunch time or as an afternoon pick me up.
Tag me on Instagram with your home bone broth or your favorite brand.
Mary is a life long advocate for helping others take control of their own health. She enjoys running, yoga, crew, SUP boarding, and hiking. She enjoys reading, and creating.