<p>Cod is a mild, delicate white fish that is an excellent source of protein. The immune system needs protein to build antibodies and to repair and grow tissues, cells and hormones. Research suggests that low levels of vitamin D can actually increase your susceptibility of illness and disease. Luckily, cod is rich in vitamin D and can help prevent the common cold.</p> <p>Try <a target="_self" href="http://www.foodnetwork.ca/recipe/roasted-cod-with-mushrooms/13299/"><strong>Roasted Cod with Mushrooms</strong></a>for a quick immune boost.</p>

<p>Sauerkraut, otherwise known as, sour cabbage, is an Eastern European delicacy. Cabbage is sliced and fermented by acid, prolonging its shelf life and essentially turning it into a delicious probiotic. The key to a good immune system is a healthy gut. The colon is populated with tons of microorganisms, both good and bad. It is essential that the good overpowers the bad, and sauerkraut does just that. It helps repopulate the gut with all of the good bacteria that is needed to ward off illness. </p> <p> Buy some sauerkraut at the store or make your own at home with <a target="_self" href="http://www.foodnetwork.ca/recipe/sauerkraut/14469/"><strong>this recipe</strong></a>.</p>

<p>We all know that when we’re trying to prevent a cold or recovering from sickness, we need to mega-dose of vitamin C. Luckily, bell peppers are chock full of it; they actually contain even more than an orange! Vitamin C improves the function of white blood cells and anti-microbial cells. Research has also suggested that vitamin C has the power to shorten the duration of a cold and reduce symptoms. </p> <p>Try Anna Olson’s <a target="_self" href="http://www.foodnetwork.ca/recipe/annas-braised-chicken-in-bell-pepper-sauce/10973/"><strong>Braised Chicken in Bell Pepper Sauce</strong></a>to boost that immunity.</p>

<p>Wild Atlantic <a href="http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4259/2" target="_blank">salmon</a> is a great source of omega-3 fatty acids, which are known for their potential <a href="target=_blank">mental</a> and <a href="http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids" target="_blank">cardiovascular benefits</a>. It's also a good source of magnesium, with about 25mg in a three-ounce serving. One more reason to eat fish regularly!</p> <p>Try this recipe: <a target="_blank" href="http://www.foodnetwork.ca/recipe/wild-salmon-in-citrus-nage/6275/"><strong>Wild Salmon in Citrus Nage</strong></a>.</p>

<p>Sesame seeds are rich in minerals like copper, calcium, magnesium, zinc and iron. All of these minerals are needed for healthy immune function. Low copper levels are associated with an increase in illness and infections. This deficiency can actually reduce immune cell development. Zinc is an immunity superstar because it is a natural immunostimulant, meaning it stimulates the immune system. Sesame seeds also contain a good amount of fibre, which helps to create good gut ecology. </p> <p> Check out this recipe for <a target="_self" href="http://www.foodnetwork.ca/recipe/dry-roasted-edamame-with-black-sesame-seeds/13453/"><strong>Dry Roasted Edamame with Black Sesame Seeds</strong></a>.</p>

<p>Avocados are creamy, delicious, and are best enjoyed in salads, smoothies, or mashed into guacamole. Avocados are full of good fats, which are actually needed to help absorb other nutrients, such as carotenoids. They are rich in soluble fibre which acts like a soft sponge cleaning out the digestive system. A healthy digestive system is the foundation of the immune system, so fibre is very important. </p> <p>Make this <a target="_self" href="http://www.foodnetwork.ca/recipe/sesame-soy-avocado/8289/"><strong>Sesame Soy Avocado recipe</strong></a>tonight.</p>

<p>Bone broth is a big trend right now, but you might not need a huge batch all at once. Freeze what you don't use when you make it at home in ice cube trays, then simply take out as many cubes as you need for the recipe.</p> <p>Get the recipe <a target="_blank" href="http://www.foodnetwork.ca/recipe/homemade-beef-stock/9166/"><strong>here</strong></a>.</p>

<p>Beets contain tons of valuable nutrients like copper, vitamin C and fibre. Copper is needed to ward off infections and vitamin C is needed to promote white blood cell function. Beets contain an unusual mix of antioxidants that help the body fight off oxidative stress. Beet fibre also helps to eliminate toxins from the body, which supports a healthy gut. </p> <p>Try this <a target="_self" href="http://www.foodnetwork.ca/recipe/hearty-beet-and-fennel-salad/10154/"><strong>Hearty Beet and Fennel Salad</strong></a>.</p>

<p>Black beans are an excellent source of fibre. Their unique blend actually allows bacteria into the gut to create butyric acid, which helps protect the digestive tract from foreign bacteria. Black beans also help maintain the integrity of the colon, which is where much of the immune system lies. If your digestive tract is healthy and functioning properly, your chances of beating that cold are very, very high. </p> <p>Make this <a target="_self" href="http://www.foodnetwork.ca/recipe/corn-and-black-bean-salad/13573/"><strong>Corn and Black Bean Salad </strong></a>tonight.</p> <p>Want more immune-boosting tips? Check out: <a href="http://www.foodnetwork.ca/recipe/strawberry-oatmeal-smoothie/17324/" target="_blank"><strong>9 Immune-Boosting Tricks That Will Keep You Healthy Through the Holidays</strong></a>.</p> <p><em>Tamara Green is&nbsp;co-founder of&nbsp;<a target="_blank" href="http://livingkitchenwellness.com/">The Living&nbsp;Kitchen</a>,&nbsp;a Holistic Nutritionist and Natural Cook.&nbsp;</em></p><p><a target="_self" href="http://www.foodnetwork.ca/blog/author/tamaragreen/">More posts</a>&nbsp;from Tamara.</p>