Post updated 1/13/2025
Kitchen table wisdom and savvy nutritionists tell us to enhance health by eating at least 5-9 servings of fresh fruits, vegetables, whole grains, legumes, beans, and a portion of nuts and seeds each day.
Science confirms that eating whole food plant-based is an effective way to increase the quality of nutrients in our diet.
This post shows you how to be more mindful of what you're selecting to eat to maintain your stamina and ward off illness.
Learn how to update ideas about good nutrition so you'll be better prepared to feed your hunger and prevent or reduce the severity of illness, if you should contract one.
A recent study conducted by the University of
Illinois backs this up. It shows those who eat foods high in fiber improve digestive system regularity, and strengthen the
immune system.
An additional study published online by the
NIH indicates that foods containing zinc boosts
immunity by functioning as an
anti-oxidant. Zinc has a role in the prevention of free radical-induced injury
during inflammatory processes. Plant-based sources of zinc are provided
below.
Tips to Boost Immunity and Wellness
Eat the
rainbow, especially since a variety of dark green, purple, blue, red, orange,
and red assures you get adequate amounts of whole food plant-based protein, whole food plant-based carbohydrates,
and whole food sources of fat including
avocado, nuts and nut butter, and seeds.
Colorful fruits and veggies help heal us. Read How to Create Flavorful Filling User Friendly Vegan Salads for recipe ideas.
Colorful fruits and veggies help heal us. Read How to Create Flavorful Filling User Friendly Vegan Salads for recipe ideas.
Health promoting foods contain many different nutrients and fiber, and work
together to fuel your body. Vitamin pills don't have
that same mix.
When you amp up fresh fruits and vegetables
in meals, you are being proactive. Produce contains naturally occurring
digestion enzymes, phytochemicals, and antioxidants that are especially
important during stressful times for boosting the immune system.
Key Ingredients
that Strengthen
Immunity
Vitamin A
A 2018 study published online by the NIH
illustrates the role of Vitamin A
in the immune system. Results show Vitamin
A helps promote and regulate both the innate immune system and adaptive
immunity. This substance provides an enhanced defense against multiple
infectious diseases.
As increasing evidence
appears with time, Vitamin A will likely play a more critical role in modern
therapeutics.
Your body can produce vitamin A from
carotenoids found in plants. These carotenoids include beta-carotene and
alpha-carotene.
Plant foods rich in these substances are sweet potato, winter squash, cooked kale, turnip greens, carrots, mango, cantaloupe, and pink or red grapefruit.
For additional tips read Why We Need to Eat Orange and Yellow Fruit and Veggies Daily
Vitamin C and E
Fruits and
vegetables especially rich in
Vitamin C and E are those that contain flavonoids. It's found in the soft white skin of citrus fruits including
grapefruit, oranges, lemons, tangerines, and limes.
Citrus fruits have antioxidant and anti-inflammatory properties, increase saliva production, and boost your immune system.
Vitamin C is also in the skin and close to the skin in many other fruits. My advice is to buy organic and eat the skin as well as the flesh of fruits. Don't eat conventionally grown apples, grapes, blueberries, tomatoes, pears, and nectarines as all contain pesticides. Eat organic ones instead.
Vitamin C is also in the skin and close to the skin in many other fruits. My advice is to buy organic and eat the skin as well as the flesh of fruits. Don't eat conventionally grown apples, grapes, blueberries, tomatoes, pears, and nectarines as all contain pesticides. Eat organic ones instead.
Other sources of vitamin C include red
peppers, beets, sweet potatoes, broccoli, spinach, and mangoes.
Vitamins C and E contain antioxidants to help
destroy free radicals and support the body’s natural immune response.
Certain nuts and seeds are good sources of Vitamin E. They include sunflower seeds, almonds, hazelnuts, and peanuts.
You'll get a good amount of vitamin E from beet greens, broccoli, avocado, spinach, and Swiss chard as well.
Certain nuts and seeds are good sources of Vitamin E. They include sunflower seeds, almonds, hazelnuts, and peanuts.
You'll get a good amount of vitamin E from beet greens, broccoli, avocado, spinach, and Swiss chard as well.
Zinc
Zinc is a mineral that boosts immunity and functions as an anti-oxidant, stabilizes membranes,
and has a role in the prevention of free radical-induced injury during
inflammatory processes.
Whole grains are packed with
fiber, vitamins and minerals including zinc. Just ½ cup of cooked
steel-cut oats has 6 percent of the daily value for zinc. The
same amount of cooked brown rice has 4 percent, and a slice of whole wheat
bread contains 3 percent.
Chickpeas,
soy products, beans, and lentils all contain substantial amounts of zinc.
Here's an awesome recipe for
Chickpea Salad that's healthy and delicious.
Beans and legumes are excellent sources of protein, and protein plays an important role in building cells, including those of your immune system.
In fact,
lentils have the second highest level of antioxidants (behind black beans) among all tested legumes and
offer significant levels of protein, iron, zinc, and folate.
Heating, sprouting, soaking or fermenting plant sources of zinc like legumes can increase this mineral’s bioavailability. For more see vegan sources of zinc.
Cruciferous
Vegetables
Cruciferous vegetables including broccoli,
cauliflower, Brussels sprouts, kale, bok choy, red
and green cabbage, arugula,
radish, and Cres contain sulforaphane, an
amazing liver-enzyme detox-boosting compound not found in appreciable amounts
in other vegetables.
Another benefit of a diet rich in cruciferous vegetables is they contain indole-3-carbinol (I3C), a common phytochemical.
Epidemiological
and dietary studies suggest eating indole-rich cruciferous veggies
increases the capacity for the human body to detoxify and inhibit carcinogens
that cause prostate cancer.
Cruciferous vegetables are a
good source of vitamin A, C, and E. These powerful veggies support the work of antioxidants and fiber.
Mushrooms
Mushrooms come in many colors, shapes, and
sizes but most are high in selenium and B
vitamins, including riboflavin and niacin.
Mushrooms also contain selenium, an antioxidant that helps lessen oxidative stress, reduces inflammation and enhances immunity.
Many mushrooms contain
Vitamin B6 to
support important biochemical reactions in the immune system.
Do you know how to include more mushrooms in your eating plan? Read Hearty Healthy Vegan Mushroom Roundup for easy menu planning ideas.
Ginger
Ginger possesses
antioxidant, antimicrobial, and anti-inflammatory properties, as well as adding
a spicy kick to many recipes.
It has earned a reputation
for curing motion sickness, diarrhea, nausea, and indigestion. It helps calm
colic, irritable bowel, poor circulation, menstrual cramps, colds, and flu.
Ginger helps stimulate your
appetite. If you need to settle your stomach and nourish your mind, body, and
spirit, this spice may be just the thing for you. Brew a cup of ginger tea, and read How to Use Ginger in Recipes for Healing and Flavor.
Cocoa/Dark Chocolate
Cocoa, the main ingredient in dark chocolate, can be made into a
delicious drink that’s packed with flavonoids. Just use one teaspoon or
cocoa powder and I packet of stevia (a plant based sweetener that’s healthier
than refined sugar). Mix into a cup of boiling water and away you go.
Dark chocolate (at least 70%) has been shown to boost heart health, seems
to play a role in lowering cholesterol and blood pressure, and helps keep your
coronary arteries healthy.
Chocolate is loaded with
antioxidants, can elevate mood, is tasty, and so good for your health. 💓
Watch for upcoming posts with information and research about additional vegetables, fruits,
grains, legumes, spices, and herbs that are powerful immune boosters as well.
“Let food
be thy medicine and medicine be thy food.” ― Hippocrates
Before you go, please comment. Do not put a link in your comment, as it can't be published that way. Thanks for understanding.
How many of these plant-based foods do you eat on a regular basis?
What new things are you willing to try to help your immune system perform at its peak?
Your support and kind words mean the world to me. 💓
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