Support Your Immune System With A Plant-Based Diet
Kelly Hollins and Lisa Cohen, Co-Founders of Tuesday Foods
At Tuesday Foods we believe that nutrition heals, and it is our mission to support you in living your healthiest, most vibrant life. Now more than ever, it is really important to boost your immune system through healthy eating, medicinal herbs, supplements and good clean living. So, to ensure that your immunity is in tip-top-shape, and to help you feel more energy and vitality each and every day, we have gathered some of our favorite immune boosting tips to help fortify your body’s natural defenses.
Cheers to staying healthy, happy and strong this season!
7 Ways To Boost Your Immune System With A Plant-Based Diet
1. Eat a plant-based diet.
Fresh fruits, vegetables, grains, legumes, nuts + seeds contain many phytochemicals, vitamins, and minerals + fiber- that are essential for a healthy immunity. The more diverse our plant food intake, the more we create immune resilience, especially by supporting the gut microbiome. (more on gut healing below)
Here are some plant-based foods which specifically target your immune system:
Elderberries: High in flavonoids and anti-inflammatory properties
Broccoli: Vitamins A,E and C and many other antioxidants
Blueberries: Rich in anthocyanin along with vitamin C and E
Almonds: Rich in vitamin E
Spinach: Rich in vitamin C, antioxidants and beta carotene
Red bell peppers: Rich in vitamin C (2x more than oranges!)
Kiwis: Rich in potassium, vitamin K, folate and vitamin C
Mushrooms: High in selenium and B vitamins
Sunflower seeds: Rich in vitamin E
Green tea: Contains Epigallocatechin gallate (EGCG)
Oregano oil: Loaded with carvacrol
Seamoss: Rich in amino acids, vitamin C, antioxidants and a host of other antiviral and antimicrobial agents
Also important - refined sugars from processed foods are best avoided when looking to strengthen your immune system. “Too much sugar curbs immune system cells that attack bacteria. Eat more fruits and vegetables, which are rich in nutrients.” -WebMd
Our Tips: Eat a minimum of 2 servings of fruit, and 8 servings of of brightly colored veggies every day, especially dark leafy greens, citrus fruits, berries, tomatoes, papaya, broccoli, and red peppers which are loaded with vitamin C - an immunity-boosting superstar.
2. Make it spicy!
Certain spices, herbs are well know for supporting the immune system, reducing inflammation and healing the body.
Garlic: Strengthens the functions of the immune system.
Ginger: Aids digestion, reduces nausea and may fight flu and cold.
Turmeric: Loaded with antioxidants and anti-inflammatory properties.
Our Tips: We use savory spices like turmeric and garlic in soups and vegetable dishes, as well as our dips and sauces. You can use fresh ginger and turmeric in your smoothies or tea, along with lemon juice or lemon zest.
Here are a few spicy recipes we love:
Recipe: Golden Milk with Turmeric
Serves 2
2 cup almond/cashew/coconut milk
1 1/2 tsp turmeric, ground
1/4 tsp cinnamon, ground
1/4 tsp ginger, ground
pinch of black pepper
1 tsp honey
Instructions:
Blend all ingredients together in a high speed blender until smooth. Warm over medium heat, whisking frequently. Heat until hot, but not boiling. Pour into a mug & enjoy!
More spicy, immune boosting recipes here:
Tea Time: Our Favorite Immune Boosting Teas, Tonics and Tinctures
3. Bump up your probiotic intake.
Did you know that up to 70% of your immune power resides in the gut? Simply put - A healthy GI tract is key to healthy immunity, and probiotics are essential to maintaining GI health.
Probiotics are live microorganisms that can be consumed through fermented foods or supplements. Some probiotics have been shown to promote the production of natural antibodies in the body. They may also boost immune cells like the IgA-producing cells, lymphocytes and natural killer cells.
It all sounds complicated and scientific - but essentially, probiotics are great for a happy microbiome.
Here are some probiotic-rich foods to include in your diet:
Kimchi
Sauerkraut
Kombucha
Sourdough bread
Miso
Kefir
Yogurt and coconut yogurt
Our Tip: If you are not eating these probiotic rich foods daily, consider taking a high-quality probiotic supplement.
4. Keep stress levels in check.
While some stress is normal, and can even motivate us in positive ways, chronic stress can exhaust your body and mind - leaving you feeling run down, and vulnerable to illness and infections.
Also - a plant-based diet can also help manage stress. Did you know that magnesium status is highly associated with our stress-levels? Magnesium rich, plant-based foods can assist in reducing stress levels and can play a key role in regulating the body’s stress-response system.
Here are some magnesium rich foods you might want to eat if you’re feeling stressed.
Green leafy vegetables
Avocado
Nuts and seeds
Legumes
Peas
Asparagus
Dark chocolate
Whole grains
Bananas
Our tips: Meditate, spend time with friends, pets, and loved ones, exercise, do yoga, and focus as much as you can on the things that bring you joy.
We like these herbal remedies for stressful times:
Ashwaganda- An adaptogen that resists physical and mental stress by calming the brain, reducing swelling, lowering blood pressure and altering immune responses.
5. Find exercise that you enjoy.
The benefits of exercise are seemingly endless and getting an hour of exercise each day is one of the most important things you can do for your health and energy. Exercise can reduce inflammation and lower stress hormones. Sweating stimulates the lymphatic system to which helps give toxins the boot. Even better, exercise outside and enjoy the benefits of fresh air and sunshine. (Vitamin D is key for strengthening your immune system.)
According to Harvard Medical School: “Exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.”
Our tips: We love walking (or hiking, jogging, biking skiing) outside. On days we can’t get outside - we love our Peloton bikes or favorite local yoga class. If you don’t get outside at least 3 times per week, consider a Vitamin D supplement to make sure you are getting enough.
6. Get your zzz’s.
When you’re short on sleep, your immune system will be hard-pressed to fight against colds, flu and other illness. Even if it means going to bed a little earlier, make sleep a priority and shoot for 7 – 8 hours a night, so that your body can fully rest and recharge.
According to sleepfoundation.org - “Without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Cytokines are both produced and released during sleep, causing a double whammy if you skimp on shut-eye. Chronic sleep loss even makes the flu vaccine less effective by reducing your body’s ability to respond.”
Bottom line - getting sufficient sleep helps you fight infections and inflammation!
Some top sleep-promoting agents are tryptophan, melatonin, serotonin and magnesium. You can get more of these agents from these delicious plant-based foods to help you regulate your sleep and get rest:
Bananas
Walnuts
Almonds
Pumpkin seeds
Leafy greens
Kiwis
Valerian root or camomile teas are also traditional sleep and relaxation aids!
Our tips: A cozy night time routine is so helpful to a great night’s sleep. Limit caffeine intake after noon. Put away all electronic devices and take an hour (at least) to wind down before bed. Enjoy a cup of herbal tea and a hot epsom salt bath - add a few drops of lavender essential oils for an extra soothing affect. If you have trouble falling asleep, consider a magnesium supplement or melatonin.
7. Take protective supplements.
We get asked quite frequently, “Do supplements work?” The answer is yes! When high quality supplements are used correctly and in combination with a clean diet and healthy lifestyle, they have the power to totally transform our health. They can work to help us address deficiencies that can arise from our modern life - as we are more sedentary, spend less time in the sun, more stressed and sleep deprived, and eat more processed foods than ever before.
Here are our top 5 recommended immune boosting supplements and how to take them:
1. Vitamin D3
Increases energy levels and immunity, boosts mood and balances hormones. When possible, get 20 minutes of direct sunlight on your bare skin daily. For maintenance take 2,000-5,000 IU a day of a quality Vitamin D3 supplement. For deficiencies, work with your doctor or nutritionist who may recommend dosages between 5,000-10,000 IU a day for a few weeks.
Daily use of vitamin C has been shown to lower the likelihood of colds and flu, reduce antibiotic use, and reduce school absences in children. People who take vitamin C regularly can expect shorter colds (by 8 percent in adults and 14 percent in children) with slightly less severe symptoms.
A 2018 study also supports the idea that vitamin C can shorten colds and lessen symptoms. The recommended dose is 500 to 1,000 mg per day for kids and 1000 to 2000 mg per day for adults.
A daily supplement with zinc reduces colds and flu. The dose depends on age. For adults it's 30 to 60 mg per day total.
4. Probiotics
Beneficial bacteria help break down food, absorb nutrients, and boost immunity. Take at least 15 billion live organisms a day. Choose a probiotic capsule that has the lactobacillus acidophilus strain along with other strains such as Bifidobacterium longum, lactobacillus rhamnosus, Bifidobacterium bifidum.
5. Magnesium
An important mineral directly involved in over 300 different bodily functions and often lacking in our diet. Supports healthy digestion, reduces stress and improves sleep. Look for magnesium citrate as it has been shown to absorb better.
The world of supplements can be confusing, so we always recommend working with a Nutritionist to test for nutrient deficiencies + evaluate your health history, current diet, and lifestyle so you can understand your individual needs.
If you’re interested in a private consultation, you can reach out to us here . We offer free nutrition consultations to all of our Tuesday Foodies!