Boost the Immune System with a Healthy, Balanced Diet

It seems that our current health crisis may be turning a corner for the better, which is wonderful news. However, we still have a long road ahead of us for before it’s all in our rear view mirror, and so I wanted to focus on what simple things we can do with our diet to improve our immunity. While much still needs to be investigated regarding this particular virus that is with us now, we know that having a strong immune system is always a plus. There are studies that show that increasing our daily intake of things like Vitamin C, Vitamin D & Omega 3 have positive effects for fighting this particular virus and many others,  and so here I want to outline what everyday foods and drinks we can consume more of, that have clearly been shown to improve our immune system function. 

I like things to be simple, do-able, & accessible, so I am not going to focus on more obscure superfoods that we may not be as familiar with. I am also not going to single out any particular food item as being a miracle cure - because there are families of foods that have very healthy properties - and so we don’t need to go searching around for that ‘1 thing’. What I am hoping to show with this post, is that by eating a healthy, plant-centered diet of fresh, whole foods, we can improve not only our immunity, but our overall health & well-being.

Here’s the List!

1. Cruciferous vegetables: I have written about these before, and the MANY health benefits they offer, including reducing inflammation, and boosting immunity.
   Broccoli, Cauliflower, Spinach, Kale, Cabbage, Bok Choy, Arugula, Brussels Sprouts, Watercress, Collard & Mustard Greens, Gai Lan, Horseradish, Wasabi, Turnip, Kohlrabi, Rutabaga Rapini, Radish, Daikon - these are the most common.
   They are packed with Vitamin C, A, K, antioxidants, & fiber, (making us feel full sooner) AND they are low in calories.
   1 Simple Thing we can do is add spinach into soups, sauces, on pizzas, and in sandwiches. Find places that they can be snuck in without anyone noticing, for an extra immune system boost.

2. Foods high in Vitamin C: This vitamin has long been known to be good for our immune sytem, plus it is a powerful antioxidant: it stops cellular damage from free radicals that can be present in our environment as well as in in many unhealthy & processed foods. As an aside,Vitamin C has not only been shown to be good for our immune sytem, but also great for lowering blood pressure, reducing risk of heart disease, improving memory & skin quality.

   As mentioned above, Criciferous Veggies are high in C, but so are:

   Citrus Fruits

   Peppers

   Berries

   Fresh Herbs, such as thyme, parsley, dill, rosemary, sage, peppermint & bay leaves

   These are big categories of foods!

   1 Simple Thing we can do is add more fresh herbs into our cooking, or keep frozen berries on hand to top off desserts, or put in smoothies.

3. Fish: Wild fish is best: While oily fish have more omega 3, (salmon, trout, tuna, mackerel, herring, sardines, char), all fish have a good degree of omega 3 AND vitamins A & D. Cod Liver Oil, for example, is one of the best sources of Omega 3, and Vitamins A & D combined. All of these nutrients are recognised as great anti-inflammatories, and immune system boosters.
   1 Simple Thing we can do if fresh, wild fish is not easily accessible, is to take a cod liver oil supplement. I take mine in a capsule, and there is no yukky taste at all.

4. Nuts & Seeds: While hemp, chia & flax seeds, and nuts such as almonds are often touted for their great omega 3 sources, ALL nuts & seeds are great sources of omega 3, fiber, plus antioxidants, & prebiotics - essential for a healthy gut microbiome (more on that in a moment). They are great anti-inflammatories as well as immune system boosters, and are a great alternative if fish is not part of your diet.
   1 Simple Thing we can do is have unsalted nuts & seeds as a handy snack. They are very filling, have a low glycemic index, and can contribute to lowering cholesterol.

5. Foods that promote a healthy gut microbiome: 80% of our immune system lives in our gut microbiome. While fermented foods are great for gut health (yogurt, kimchi, miso, kefir, sauerkraut, pickles, sourdough bread), another great way to ensure that we have a wide variety of good bacteria in our gut microbiome is to eat as wide a variety of fresh fruit, vegetables, nuts, seeds & legumes as possible. Many of these foods also contain prebiotics, which the gut microbiome also loves. 
   1 Simple Thing we can do is use miso as a soup broth. It adds a very rich earthy flavour. Also, we can make a challenge to ourselves to increase the variety of foods we eat - trying 1 new fruit, vegetable, nut, seed, or legume each week. Broadening our food palate not only makes life more interesting, but more healthy.

6. Water & Tea: Pure water helps to flush out toxins and also improves the production of lymph - which is a key part of our immune system. Also, many teas, such as ginger, licorice, peppermint, hibiscus, lemongrass, ginseng, & green tea, are full of antioxidants that have antimicrobial & antiviral properties. 
   1 Simple Thing we can do is replace 1 caffienated or sugary beverage a day with either hot or iced tea. For example, adding a slice of ginger into hot water makes for very yummy, spicy tea, and if you want it iced, simply let it cool in the fridge.

I hope this makes clear that we have so much power over our own health, and that by making small changes in our diet, we can reap many rewards.

Bon apetit!

I will regularly be posting healthy, yummy recipes, and sharing them through my social media channels.