Whole Food-Plant Based diets have been known to promote a healthy immune system. While diet can’t prevent a novel viral infection, it is important when your body is fighting off a bacterial or viral infection.
Find your way around:
What foods should we focus on?
Eating the rainbow is a great way to start. For instance, different colors (pigments) of fruits and vegetables indicates different nutrient components.
Example Foods and the Nutrients they contain
Carrots and sweet potatoes:
- 1 full size carrot and/or 1 sweet potato (per day)
- Beta-Carotene is broken down into Vitamin A, then utilized by the body for immune cell differentiation. Vitamin A is important for vision. In addition, it also increases the formation of immune cells (specifically B-cells). As a result, immune cells create antibodies that recognize previous foreign invaders (such as viruses and bacteria). If the pathogen re-infects the body, the regulatory B cell can recognize this. It quickly mounts an immune response, drastically reducing the time to recovery and severity of symptoms.
- PubMed Source: Beta-Carotene
- Beta-Carotene is broken down into Vitamin A, then utilized by the body for immune cell differentiation. Vitamin A is important for vision. In addition, it also increases the formation of immune cells (specifically B-cells). As a result, immune cells create antibodies that recognize previous foreign invaders (such as viruses and bacteria). If the pathogen re-infects the body, the regulatory B cell can recognize this. It quickly mounts an immune response, drastically reducing the time to recovery and severity of symptoms.
Almonds, walnuts, or sunflower seeds:
- 1 oz (per day)
- Vitamin E is an antioxidant that neutralizes free radicals that cause DNA damage. Vitamin E works in compartments of cells that contain fats. For instance, this includes cell membranes, fat stores (adipose tissue) and the coating of neurons in the brain. It can increase the bodies ability to produce antibodies that recognize foreign invaders. As a result, this improves the efficiency of the cells that destroy them (natural killer cells).
- PubMed Source: Vitamin E
- Vitamin E is an antioxidant that neutralizes free radicals that cause DNA damage. Vitamin E works in compartments of cells that contain fats. For instance, this includes cell membranes, fat stores (adipose tissue) and the coating of neurons in the brain. It can increase the bodies ability to produce antibodies that recognize foreign invaders. As a result, this improves the efficiency of the cells that destroy them (natural killer cells).
Blueberries and Kale:
- 1 cup of fresh or frozen berries, 1 cup steamed kale (per day)
- Vitamin C is an antioxidant that neutralizes free radicals that cause structural damage. It works in compartments of cells that are mostly fluid (water soluble). Vitamin C is important in reducing inflammation. For instance, this includes aching bones and joints. Vitamin C is required in wound healing, and can help amplify the bodies anti-viral response.
- PubMed Source: Vitamin C
- Vitamin C is an antioxidant that neutralizes free radicals that cause structural damage. It works in compartments of cells that are mostly fluid (water soluble). Vitamin C is important in reducing inflammation. For instance, this includes aching bones and joints. Vitamin C is required in wound healing, and can help amplify the bodies anti-viral response.
Broccoli and Collard Greens:
- 1 cup broccoli or raw broccoli sprouts, 1 cup collard greens (per day)
- Sulforaphane produced during the action of chewing (enzymatic reaction). These compounds are classified as “defense enzymes that increase the activity of antioxidants.” Broccoli is also high in Vitamin C. Therefore, helping to boost the effect of the Vitamin C already present in the food itself.
- PubMed Source: Sulforaphane
- Sulforaphane produced during the action of chewing (enzymatic reaction). These compounds are classified as “defense enzymes that increase the activity of antioxidants.” Broccoli is also high in Vitamin C. Therefore, helping to boost the effect of the Vitamin C already present in the food itself.
Garlic and Onion:
- 2-4 cloves of garlic, half an onion (per day)
- Allicin is an organosulfur produced after chopping the vegetable and allowing it to sit for 30 min before cooking (enzymatic reaction). These compounds help to keep your immune system in balance. Therefore, they reduce excess inflammation (including reduction in NF-KB activity) which can be elevated in a response to viral infections.
- PubMed Source: Allicin
- Allicin is an organosulfur produced after chopping the vegetable and allowing it to sit for 30 min before cooking (enzymatic reaction). These compounds help to keep your immune system in balance. Therefore, they reduce excess inflammation (including reduction in NF-KB activity) which can be elevated in a response to viral infections.
Fresh Ginger root:
- 1 inch chopped (per day)
- Gingerol and Shogaol are phenolic compounds that have been shown to reduce the amount of virus (specifically with Hepatitis C). They act by inhibiting the viruses ability to attach to and enter new cells. As a result, the virus won’t be able to make copies of itself. Immune cells interfere with the viruses ability to function through the release of proteins called interferons: IFN-B. This is a part of the bodies automatic response to a new virus (innate immunity).
- PubMed Source: Ginger
- Gingerol and Shogaol are phenolic compounds that have been shown to reduce the amount of virus (specifically with Hepatitis C). They act by inhibiting the viruses ability to attach to and enter new cells. As a result, the virus won’t be able to make copies of itself. Immune cells interfere with the viruses ability to function through the release of proteins called interferons: IFN-B. This is a part of the bodies automatic response to a new virus (innate immunity).
Ground Flaxseeds:
- 1 tbsp (per day)
- Omega-3 a polyunsaturated fatty acid that helps to reduce inflammation by preventing an excessive amount of communication between immune cells. It does this by limiting the release of cytokines including interleukins and TNF-α. Omega-3’s can also increase the ability of immune cells to breakdown damaged and infected cells (phagocytic capacity of macrophages).
- PubMed Source: Omega-3
- Omega-3 a polyunsaturated fatty acid that helps to reduce inflammation by preventing an excessive amount of communication between immune cells. It does this by limiting the release of cytokines including interleukins and TNF-α. Omega-3’s can also increase the ability of immune cells to breakdown damaged and infected cells (phagocytic capacity of macrophages).
Is there anything else we should have on a daily basis?
Yes, there are plenty of other amazing foods with phytochemicals and micronutrients that are of great use to our bodies. We will continue to write about these in future posts. Take this as a starting point that you can add these items to your next grocery pickup. Remember that you have at least three times a day that you can choose to help promote your immune system, and food is the foundation.
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Resources:
Check out our friends over at Physicians Committee for Responsible Medicine (PCRM)! They have been a big inspiration to us for all of the wonderful work they do: Foods that boost Immune function
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