Our Favorite Immune-Supportive Foods

Research shows that the best route to a well-functioning immune system is through good hygiene practices, adequate sleep, stress management, avoidance of smoking, and last (but certainly not least)- a healthy diet. A healthy diet emphasizes fruits, vegetables, lean protein, and healthy starches while low in processed food, added sugars, artificial additives, and preservatives. Here are some of our favorite immune-supportive foods:

Spices: ginger, turmeric, cayenne pepper. 

These spices have anti-inflammatory effects that can help fight damage to the immune system. Cayenne pepper also contains a compound called capsaicin, which helps maintain strong mucous membranes (our body’s initial line of defense against infectious bacteria and viruses) 

Citrus fruits (such as oranges, grapefruit, lemons, & limes) 

These fruits are loaded with the antioxidant vitamin C, which is found in immune cells and essential for keeping our body tissues healthy.

Orange vegetables (such as sweet potatoes, carrots, & butternut squash)

The orange/yellow color of these vegetables represents the antioxidant beta-carotene, which is converted to vitamin A in our bodies and can help protect harmful bacteria and viruses from entering our organs. 

Leafy green vegetables (such as broccoli, kale, & spinach)

These vegetables are great sources of both vitamin A and vitamin C, which are considered two of the biggest immune-supportive vitamins.

Fermented foods (such as yogurt, keifer, miso, sauerkraut, kombucha, & kimchi)

While these foods are mainly seen as gut healthy, did you know that around 70% of our immune system is found in the gut? Fermented foods are rich in probiotics, or “good” bacteria. More good bacteria helps to flush out the bad guys that can make us sick. 

 Nuts: almonds & Brazil nuts 

These nuts contain both vitamin E and zinc, which play an important role in the functioning of our immune cells. 

 Avocados 

Avocados are rich in vitamin E and an antioxidant called glutathione, which can help protect our tissues and nervous systems. 

 Tea: Echinacea & Green tea 

These teas contain antioxidants and amino acids that can help produce germ-fighting compounds in the body. 

 Bone broth

Bone broth contains amino acids that have been specifically shown to fight inflammation. It’s exceptionally high mineral content can also help to strengthen the immune system.  

RECIPE

Power Smoothie:

1 cup spinach or kale

1 cup frozen berries or tropical fruit mix (mango, papaya, pineapple)

1 tablespoon fresh lemon juice

½ t ground ginger

¼ teaspoon ground turmeric

½ cup unsweetened Greek yogurt

1-2 cups unsweetened almond milk (to desired consistency)

—-blend ingredients in blender until smooth