15 VEGAN RECIPES

FOR IMMUNITY

Table of
Contents
1 Introduction 03
2 The Power of Immunity: Understanding Your Body's Defense Mechanism 05
3 The Healing Power of Foods and Herbs 06
4 Immunity-Boosting Recipes 27
Veggie Lentil Soup 27
Chickpea and Vegetable Curry 28
Rainbow Salad 29
Garlic and Herb Roasted Brussels Sprouts Mechanism 30
Carrot Ginger Soup 31
Spicy Broccoli Stir-Fry 32
Beet and Nettle Vitality Broth 33
Seasonal Greens Stew 35
Kale and Sweet Potato Sauté 37
Tom Kha Soup 38
Roasted Beet and Arugula Salad 39
Southwestern Stuffed Bell Peppers 40
Vegan Fire Cider 41
Herbal Kimchi 42
Antioxidant Nut Butter 43
5 Conclusion 44
6 References 47
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1. Introduction
Never has the immune system been more There is no single supplement or pill you
present in our collective consciousness than in can use to improve your immune system,
today’s post pandemic world. Sure, you may rather, adopting a healthy diet and living
have been raised with idioms like “an apple a habits can support your body to defend
day keeps the doctor away,” or folk medicine itself. We now know that nutrient content is
hacks like brewing a ginger tea whenever you considered to be a key regulator of
feel like you’re coming down with something. human health and a variety of diseases.
But do you really know how vast your immune The nutrients your body receives from food
system is and how intermingled it is with so are involved in complex interactions with the
many of your bodily processes? Your immune immune system. Emerging evidence
system is at work every single day, not just suggests that interactions between innate
when you’re feeling symptomatic. immunity and diet can affect human
metabolic health and disease, including
That’s right, we're constantly breathing in cardiometabolic disorders, allergic diseases,
potential pathogenic organisms, viruses, and autoimmune disorders, infections, & cancers
bacteria. As herbalist Lisa Ganora puts it, (Nobs, 2020).
“bacteria are everywhere, we're drinking them,
we're eating them, and we're breathing them in” In particular, the innate immune system is
(Remedy: Ancient Medicine for Modern Illness). emerging as an important signaling hub
that modulates the response to nutritional
Our immune system is constantly regulating signals, in part via signaling through gut
outside threats and working to keep our entire microbiota. Our gut microbiota has
system in balance. That’s why nurturing a potential modulatory effects on
healthy immune system not only when you’re interactions between the immune system
sick, but all of the time, is so important. So how and nutrition in health and disease
can you set your immune system up for because our gut microbiota relays
success? nutritional signals from the food we eat to
the innate immune system (Nobs, 2020).

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For this reason, getting the key nutrients,

minerals and vitamins through diet is so
important. Many of those key nutrients, minerals
and vitamins are widely available across fruits,
vegetables, grains, seeds and nuts–virtually all
plant-based foods, which is why a vegan diet can
be especially beneficial for supporting your
immune system. A plant-based diet is one that’s
rich in antioxidants, vitamins A, B, C, D, E and K, iron,
folate, zinc, protein and Omega 3 fatty
acids—precisely the nutrients that empower a
robust immune system—and generally consists
of vegetables, grains, nuts, seeds, legumes, and
fruits, excluding any animal-source foods or
artificial ingredients.

Eating a plant-based diet also improves the

health of your gut so that you’re better able to
absorb the nutrients from food that support
your immune system.

When it comes to optimal immune function, it’s important to nourish your microbiome. The
microbiome likes to eat non-starchy fruits and vegetables as well as fermented foods. We’ll dive
deeper into this in the chapters that follow, but first, we want to clarify the terms microbiome and
microbiota. Your microbiome consists of all of the microorganisms that live in, on and around you
(in your environment), while microbiota are microorganisms that are specific to one place, for
example, the gut microbiota.

Beyond nourishing your microbiome, a plant-based diet has been shown to reduce your risk for
heart disease, stroke, diabetes and some mental health illnesses, as well as improve your immunity.
Scientific evidence even shows that a simple increase in vegetable intake can decrease the
occurrence of chronic diseases caused by viruses, such as hepatitis viruses, and reduce the risk of
severe coronavirus disease (Wong, 2022).

One study demonstrated that a high intake of vegetables and/or fruits combats SARS-Cov-2 by
preventing the incidence of COVID-19 and lowering the mortality rate (Yedjou, 2021). Another study
found a significant inverse association between the dietary intake of dark green and deep yellow
fruits and vegetables with HPV positivity, indicating that a plant-based diet can increase the
prevention against HPV infection. These findings suggest that consuming darker colored fruits and
veggies may provide more beneficial effects against viral infection and diseases (Tomita, 2010).

As you can see, diet and immunity are tightly interwoven. Let’s take a closer look at how your
immune system actually works and who the key players are.

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The Power of Immunity: Understanding

2.
Your Body's Defense Mechanism
According to master herbalist and Ayurvedic Doctor KP Khalsa, “the immune system is really more of a
concept than a system…you can't point to the immune system or define specifically what it is. It's the
ability of our body to determine what's me and what's not me and keep what's not me out of me… Up to
about 25% of our total tissue is immune, so every cell has some immune function. At the very least, it has
a cell wall that keeps out things that aren’t supposed to come in. The main organs that we think of as
being immune organs are the thymus, the spleen, and the bone marrow, organs that produce specific
cells and antibodies that go in and gobble up invaders” (Remedy: Ancient Medicine for Modern Illness).

Essentially, the immune system is our body’s natural defense system that fights against invaders like
viruses, parasites, and fungi. It keeps us feeling healthy, less fatigued, helps wounds heal more quickly
and keeps us from getting infections. There are two subsystems within the immune system, known as
the innate immune system and the adaptive immune system. The innate immune system acts as the
body’s first line of defense, with natural barriers like skin, mucus, and gastric acid which protect us from
being invaded by pathogens. Innate immunity involves several types of cells like macrophages,
neutrophils, dendritic cells, natural killer cells and phagocytes (“eating cells”). They respond rapidly once
pathogens invade and activate an inflammatory response immediately, followed by the initiation of
adaptive immunity (Ni, 2022). The adaptive immune system is another subsystem of the immune
system that’s composed of specialized, systemic cells that eliminate or prevent the growth of
pathogens. It makes antibodies and uses them to specifically fight certain germs that the body has
previously come into contact with. Because the adaptive immune system is constantly learning and
adapting, the body can also fight bacteria or viruses that change over time.

In the past, most immunity

research focused on things
like white blood cells and
antibodies, and while these
are an important piece of
the puzzle, it turns out that
we've been missing the
most critical piece for
decades.

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Did you know that the health of your immune system is tightly interwoven with the health of your
microbiome? But what is a microbiome? Essentially, it’s the colony of microorganisms that live inside
and outside of our bodies. There are literally trillions of these bacteria, viruses, fungi, protozoa, and others
living, right now, within your system, and they have been cohabiting the bodies of human beings for
millions of years. Our very lives depend upon the well being of these vast colonies of microorganisms!
And our immune system is so integrated with them that it's almost impossible to figure out where your
immune system ends and where your microbiome begins.

In this ebook, we'll explore plants, mushrooms, herbs, spices and dietary guidelines to balance your
whole system and support a robust immune system that keeps you from ever getting sick in the first
place. We'll be rethinking diet, and how rather than eating for one, humans should be eating for several
trillion in order to boost both immune and overall physical health.

The Healing Power

3.
of Foods & Herbs
Maintaining a robust immune system is crucial
for overall health and well-being. Your immune
system is your body's natural defense mechanism
against pathogens such as bacteria and
viruses. Eating a diet rich in certain foods can
strengthen your immune system and help your
body fight off infections and diseases. In this
chapter, we’ll go into detail about certain foods
and herbs and how they can help to boost your
immunity. We’ll also take a look at the scientific
evidence behind these foods & the nutrients
they provide & how they work to support the
immune system.

Key Nutrients and Foods:

Known supporters of the immune system include: antioxidants, vitamin C,
vitamin E, vitamin A, vitamin D, zinc, iron, protein, omega-3 fatty acids and
fiber. A great way to get all of these essential nutrients into your body is
through food. A diet that includes foods that are rich in these essential
nutrients will help to support your immune system. Here's why these nutrients are
so important and how they can contribute to boosting your immunity:

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Antioxidants
The immune system is highly reliant on accurate cell
to cell communication for optimal function, and any
damage to the signaling systems will result in
impaired immune responsiveness. Antioxidants are
compounds that protect cells from damage by
counteracting harmful free radicals, which can
interfere with your immune system. They play a crucial
role in supporting a strong immune system by
protecting the body from oxidative stress. Oxidative
stress occurs when there is an imbalance between
the amount of free radicals and the body's ability to
neutralize them.

The immune system is extremely vulnerable to

oxidant and antioxidant balance as uncontrolled free
radical production can impair its function and
defense mechanism. Left unchecked, free radicals
can damage cells and tissues, impair immune
function, and contribute to inflammation and chronic
diseases. By reducing oxidative stress, antioxidants
Although more striking effects have been observed
support a balanced and responsive immune system,
in the elderly, there is also evidence that antioxidant
prevent damage to immune cells, and help to
nutrients can modify cell-mediated immune
maintain their integrity and optimal function.
responses in younger individuals. Indeed, it might be
Studies indicate that the functions of the immune essential to have an adequate intake of antioxidant
system depend on the intake of micronutrients, which nutrients from an early age in order to help prevent
can act as antioxidants. Clinical trials have found that the development of, or at least delay the onset of,
antioxidant supplementation can significantly several degenerative disorders (Hughes, 1999).
improve certain immune responses. For example, Furthermore, supplementation with vitamins C, E,
oxidant-mediated tissue injury is particularly and A or beta-carotene was found to increase the
hazardous to the immune system because activation of cells involved in tumor immunity in the
phagocytic cells produce reactive oxygen species as elderly and also protected immune responses in
part of the body's defense against infection. Adequate individuals exposed to certain environmental
amounts of neutralizing antioxidants are thus required sources of free radicals (Bendich, 1993).
to prevent damage to the immune cells themselves.
Numerous studies have found strong associations Several nutrients are known for their antioxidant
between diets rich in antioxidant nutrients and a properties, including vitamins A, C, and E, as well as
reduced incidence of cancer, and it has been minerals like selenium and zinc. Consuming a
suggested that a boost to the body's immune system variety of antioxidant-rich foods is essential for
by antioxidants might account for this (Hughes, 1999). supporting immune function.

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Colorful fruits and vegetables, such as berries (specifically strawberries, blueberries, raspberries and
goji berries), citrus fruits, leafy greens such as spinach and kale, and bell peppers, are excellent sources
of antioxidants. Other plant-based foods like nuts, seeds, legumes, cocoa/dark chocolate, beans, red
cabbage, artichokes and whole grains also provide a wide range of antioxidants. Including these foods
in your diet can help to ensure adequate intake of antioxidants to support a robust immune system.
It's important to note that while antioxidants are beneficial for overall health and immune function, it is
best to obtain them from whole food sources rather than relying solely on supplements. Whole foods
provide a combination of antioxidants, fiber, and other beneficial compounds that work synergistically
to promote optimal health.

Vitamin A
Vitamins are essential components of our diet
that have long been known to influence the
immune system. Vitamins A and D in particular
have been shown to play an unexpected and
crucial role in the immune system. Vitamin A and
vitamin D deficiencies result in less diverse
microbial communities and increased
susceptibility to infection or injury of the
gastrointestinal tract. Together, vitamin A and
vitamin D mediate regulation of the immune
system to shape the microbial communities in
the gut to maintain homeostasis. Not
surprisingly, changes in vitamin A status
affect the community of bacteria found in
the GI tract of humans, which we know are
vital players in immunity (Lv Z, 2016).

Furthermore, vitamin A maintains the health of

your skin as well as the tissues in your mouth, stomach, intestines, and respiratory system thus proving
essential for the development and maintenance of the body's natural barriers. These barriers act as the
first line of defense against invading pathogens by preventing their entry into the body.

Moreover, vitamin A is essential for the production and function of white blood cells, including
lymphocytes and macrophages. Lymphocytes are responsible for identifying and eliminating harmful
pathogens, while macrophages engulf and destroy invading microbes. Vitamin A helps regulate the
development and activation of these immune cells, thereby enhancing their ability to combat
infections. One study showed that supplementation with vitamin A decreased morbidity and mortality
associated with measles infections in children (Bendich, 1993).

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Vitamin A also plays a role in the production of antibodies, or proteins that specifically recognize and neutralize
pathogens. These antibodies are crucial for adaptive immunity, which allows the immune system to mount a
targeted response against specific, previously encountered pathogens. By supporting antibody production,
vitamin A helps strengthen the body's ability to remember and respond effectively to familiar pathogens.

Including vitamin A-rich foods in your diet can contribute to optimal immune function. Foods such as sweet
potatoes, carrots, spinach, kale, and red bell peppers are excellent sources of vitamin A. Additionally,
consuming foods containing beta-carotene, a precursor to vitamin A found in many fruits and vegetables, can
provide a reliable source of this essential nutrient. However, it's important to note that excessive intake of
vitamin A can be harmful, so it's best to obtain it from whole food sources rather than relying on supplements,
unless advised by a healthcare professional.

Vitamin C
Vitamin C is a powerful antioxidant that plays a
vital role in supporting a healthy immune
system. It is involved in various immune
functions, including enhancing the production
and function of white blood cells, which are
crucial for fighting off infections. It also aids in
protection against environmental oxidative
stress. As an antioxidant, vitamin C helps protect
immune cells from damage caused by harmful
free radicals, thus maintaining their optimal
function.

Furthermore, vitamin C is known to stimulate the

production of antibodies, proteins that recognize
and neutralize harmful pathogens. It also aids in
the production of collagen, a protein that supports the integrity of the skin, mucous membranes, and other
barriers that prevent the entry of pathogens into the body and promotes the oxidant scavenging activity
of the skin, thereby potentially protecting against environmental oxidative stress (Carr, 2017). By
strengthening these barriers, vitamin C helps to fortify the body's defense against infections.

Vitamin C can also enhance microbial killing and is needed for apoptosis and the clearance of the spent
neutrophils from sites of infection by macrophages. It decreases potential tissue damage and has been
shown to enhance proliferation of B and T cells, likely due to its gene regulating effects (Carr, 2017).

Research has shown that individuals with low vitamin C levels are more susceptible to infections and
experience more severe symptoms when infected.

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On the other hand, supplementation with vitamin C appears to both prevent and treat respiratory and systemic
infections (Carr, 2017), and one study found that vitamin C may be useful in reducing susceptibility to viral
pneumonia (Erol, 2019). Vitamin C can also support the immune system against cancer and is associated with
the prevention, progression, and treatment of cancer. Studies show that vitamin C intake can prevent the
development of both pulmonary and breast cancer (Villagran, 2021).

Consuming vitamin C rich foods, such as citrus fruits, strawberries, bell peppers, brussels sprouts, snap peas,
and leafy greens can significantly boost the body's vitamin C levels. While supplements can be an option,
obtaining vitamin C from whole food sources is generally recommended as they also provide other beneficial
nutrients and phytochemicals that support overall health.

Vitamin D
Vitamin D is a unique nutrient that not only plays a critical role in maintaining bone health, but also has
profound effects on the immune system. One of the primary ways vitamin D boosts immunity is by enhancing
the function of immune cells, in particular, T cells. T cells are a type of white blood cell that play a crucial role in
identifying and destroying pathogens. Vitamin D helps regulate the activation and proliferation of T cells,
enabling them to effectively target and eliminate invading viruses and bacteria. Studies show that vitamin D
inhibits T cell proliferation and T cell mediated cytotoxicity (most pronounced in the memory T cell
compartment) and enhances nonspecific T cell suppressor activity, thus providing protection against
autoimmunity (Meehan, 1992).

Moreover, vitamin D possesses anti-inflammatory

properties that help modulate the immune
response. It has been found to reduce the
production of pro-inflammatory cytokines while
promoting the release of anti-inflammatory
cytokines. This balance is essential for preventing
excessive inflammation, which can lead to tissue
damage and impair immune function. By
modulating the immune response, vitamin D
promotes a healthy and balanced immune system.
Vitamin D also plays a role in supporting the barrier
function of epithelial cells which line the respiratory
and gastrointestinal tracts. These barriers serve as
the body's first line of defense against pathogens.
Vitamin D helps maintain the integrity of these cells,
reinforcing their ability to prevent the entry and
spread of pathogens. Adequate levels of vitamin D
have been associated with a reduced risk of
respiratory infections, including influenza and the
common cold.

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While sunlight exposure is the primary source of vitamin D synthesis in the body, dietary sources can
contribute to vitamin D intake. Vegan sources of vitamin D can be limited compared to animal-based
sources, as the primary source of vitamin D is sunlight exposure on the skin, but nevertheless include
cereals, select tofu and plant-based milks fortified with vitamin D. Some individuals may have difficulty
obtaining sufficient vitamin D through sunlight and diet alone, in which case supplementation may be
recommended. It’s recommended to consult a holistic healthcare professional to determine the
appropriate levels of vitamin D supplementation for optimal immune support.

Vitamin E
T cells play a key role in cell-mediated immunity,
Vitamin E is one of the most effective nutrients known to while B cells are responsible for producing
modulate immune function. Vitamin E supplementation antibodies. Vitamin E helps promote the proper
has been shown to enhance the function of the functioning and coordination of these immune
immune system and reduce risk of infection. Vitamin E
cells, ensuring a well-coordinated immune
modulates T cell function through directly impacting T
response against pathogens. Both T and B cell
cell membrane integrity and cell division, and also
functions are impaired by vitamin E deficiency.
indirectly by affecting inflammatory mediators
Supplementation of vitamin E has been found to
generated from other immune cells. "Future research
significantly enhance both cell mediated and
should continue to identify and confirm the optimal
doses for individuals at different life stages, health humoral immune functions, especially in the
conditions, and nutritional statuses" (Lewis, 2018). elderly (Pekmezci, 2011).

As an antioxidant, vitamin E also helps to protect Additionally, vitamin E has anti-inflammatory

immune cells from damage caused by harmful free properties that contribute to immune support.
radicals. By neutralizing these free radicals, vitamin E Chronic inflammation can impair immune
helps maintain the integrity and optimal function of function and increase the risk of various
immune cells, allowing them to effectively combat diseases. Vitamin E helps reduce inflammation
infections. Vitamin E is the most important by inhibiting the production of pro-inflammatory
chain-breaking, lipid-soluble antioxidant present in molecules, thereby maintaining a balanced
body tissues of all cells and is considered the first line of immune response.
defense against lipid peroxidation. It is involved in
regulating immune responses and helps modulate the
production and activity of various immune cells,
such as T and B cells.

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Studies show that supplementation with vitamin E enhances both innate and adaptive immune
responses. One study found that vitamin E increased leukocyte phagocytic capacity but decreased
bactericidal activity, perhaps due to the antioxidant function of vitamin E and reduced production of
hydrogen peroxide (Meydani, 1996). Another study found that in elderly subjects, the declined functions
of neutrophils and natural killer cells were improved with vitamin E supplementation (De la Fuente,
2008). Furthermore, several clinical trials have demonstrated the efficacy of vitamin E in improving T cell
mediated functions in older adults (Lewis, 2018).
Incorporating vitamin E rich foods into your diet is a natural way to support immune function. Some
excellent vegan sources of vitamin E include nuts and seeds (such as almonds, sunflower seeds, and
hazelnuts), spinach, collard greens, mango, broccoli, asparagus, avocados, and plant-based oils (such
as olive and avocado oil). By including these foods in your meals, you can ensure a sufficient intake of
vitamin E and promote a strong and resilient immune system!

Zinc
Zinc is an essential mineral that plays a crucial role
in supporting a healthy immune system. It is
involved in various aspects of immune function,
including the development and activation of
immune cells like T cells, B cells, and natural killer
cells. These cells play vital roles in identifying and
eliminating pathogens. Zinc also plays a significant
role in the recruitment of neutrophil activity and
has positive effects on phagocytosis. Inversely, zinc
deficiency reduces lymphocyte counts and
impairs their function.

Zinc is involved in the regulation of immune cell

signaling and communication. It helps modulate
the production and release of cytokines, which are
chemical messengers that coordinate immune
responses. By ensuring proper cytokine production,
zinc promotes a balanced immune response. Zinc
deficiency has been found to significantly increase pro-inflammatory cytokines (Biaggio, 2010). Changes in
extracellular zinc levels have been suggested to activate immune cells, functioning as a “danger signal.” In
addition, cytokines, integrin binding, growth factors and other immune cell receptor ligands trigger
intracellular zinc flux. In recent years more and more regulatory pathways have been demonstrated in
various immune cells to directly or indirectly involve zinc signaling (Wessels, 2017).

Zinc also possesses antioxidant properties, helping to protect immune cells from damage caused by free
radicals. Free radicals can impair immune cell function and communication, and contribute to
inflammation. By neutralizing these free radicals, zinc helps maintain the integrity and optimal function of
immune cells. Additionally, zinc supports the function of macrophages, a type of immune cell that engulfs
and destroys pathogens, further bolstering the body's ability to fight off infections.

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Zinc was found to be a vital mineral during COVID-19 infection due to its dual immunomodulatory and
anti-viral properties (Skalny, 2020). It is known to inhibit the synthesis, replication and transcription
complex of coronaviruses (Te Velthuis, 2010). It can also interfere directly with viral replication and
protein synthesis, providing beneficial and therapeutic effects against viral infections (Skalny, 2020).
Studies have shown that zinc supplementation is able to decrease COVID-19 related symptoms such as
lower respiratory tract infection. These effects have been suggested to be due to inhibition of viral
uncoating, binding and replication. (Shakoor, 2021)
It’s important to meet your zinc needs through a balanced diet. Vegan sources of zinc include legumes
such as chickpeas and lentils, nuts and seeds such as pumpkin seeds and cashews, whole grains, tofu,
and fortified cereals. By incorporating these zinc-rich foods into your meals, you can help support a
healthy immune system.

Iron
Iron plays another key role in your immune system.
The disturbance of iron homeostasis leads to
innate and adaptive immune responses. In innate
immunity, iron regulates macrophage
polarizations, neutrophils recruitment, and natural
killer cell activity. Iron plays an important role in the
functioning of neutrophils since it is involved in the
formation of neutrophil extracellular traps (NETs).
Plus, transferrin secreted by human neutrophils
promotes tumor metastasis, so supporting your
immune system with iron is important! Iron also
plays a pivotal role in the development,
proliferation, activation and function of natural killer
cells once infection has occurred (Ni, 2022). In
adaptive immunity, iron has been shown to have
an effect on the activation and differentiation of
antibody response in B cells (Ni, 2022).

Iron homeostasis also determines the T cell

mediated immune response (Bonaccorsi-Riani,
2015). Proliferation and activation of T cells in the
process of immune response would be delayed without iron since the activation of T cells is orchestrated by
the uptake of iron (Macedo, 2004). The number of mature T cells has also been shown to decrease if ferritin
H is knocked out of bone marrow, which suggests that iron stored in ferritin is necessary for lymphocyte
survival (Vanoaica, 2015).

Iron also helps to bring oxygen to cells and is involved in the production and maturation of lymphocytes,
which are key players in adaptive immunity.

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Lymphocytes are responsible for recognizing and targeting specific pathogens, helping to eliminate infections.
Furthermore, iron supports the production of cytokines, or signaling molecules that regulate immune responses.
Iron helps ensure the appropriate release of cytokines, which are crucial for coordinating and directing immune
activity against infections.

As you can see, maintaining adequate iron levels is important for immune support. While iron is most abundant
in animal sources, plant-based sources can also provide this essential mineral. Legumes such as lentils and
beans, tofu, tempeh, quinoa, and fortified cereals are good vegan sources of iron. To enhance iron absorption
from plant-based sources, it is beneficial to consume them alongside foods rich in vitamin C, such as citrus fruits,
strawberries, or bell peppers. It's worth noting that excessive iron intake can be harmful, so it's important to
achieve a balance and consult with a healthcare professional if you have concerns about your iron status.

Protein
Protein is an essential part of our nutrition and our
immune system, which requires protein to help make
the antibodies required for fighting infections. Did you
know that protein also plays a role in blood sugar
regulation, fat metabolism and energy function?
Protein-packed foods break down into 22 naturally
occurring amino acids. Of these, nine are known as
essential amino acids, which means that we must
get them from our food since the body cannot make
them on its own. Protein is also a good source of a
range of vitamins and minerals such as zinc and B
vitamins.
Proteins are the building blocks of immune cells and
antibodies, which are essential components of the
immune system. Antibodies are proteins produced
by the immune system to recognize and neutralize
foreign invaders, such as bacteria and viruses.
Adequate protein intake supports the production and
function of antibodies, enhancing the immune
system's ability to fight off infections. It's crucial for building and repairing body tissue and fighting viral and
bacterial infections. Immune system powerhouses such as antibodies and immune system cells rely on protein.
Protein also plays a crucial role in maintaining the structural integrity of immune cells. These cells are responsible
for recognizing and eliminating pathogens. Consuming sufficient protein ensures the proper development and
function of immune cells, allowing them to carry out their immune defense functions effectively. Furthermore,
protein is involved in various immune processes, including the regulation of immune responses. It helps
modulate the production and activity of cytokines, which are signaling molecules that regulate immune activity.
Protein is necessary for the synthesis of cytokines, ensuring a well-coordinated immune response against
infections.

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A deficiency of dietary protein has long been known to impair immune function and increase the susceptibility to
infectious disease. This is because protein malnutrition reduces the concentrations of most amino acids in
plasma. Studies indicate various important roles for protein in immune responses such as regulating the
activation of T lymphocytes, B lymphocytes, natural killer cells and macrophages; and having an impact on
cellular redox state, gene expression, lymphocyte proliferation, and the production of antibodies, cytokines and
other cytotoxic substances. Increasing evidence shows that dietary supplementation with specific amino acids in
animals and humans with malnutrition and infectious disease enhances immune status, thereby reducing
morbidity and mortality (Li, 2007).

Vegan sources of protein include legumes such as lentils, chickpeas, and beans, quinoa, nuts, seeds like chia
seeds, asparagus, broccoli, avocado, brussels sprouts, cauliflower, kale, spinach, and whole grains like wild rice.
In fact, there's protein in all whole plant foods. A balanced vegan diet can provide the necessary amino acids
and support optimal immune function. If you enjoy a variety of whole foods, and don't overdo processed
foods that are high in oils, added sugars and refined carbohydrates, then it's easy to meet your needs for
all the different amino acids, on a plant-based diet.

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of essential fat that plays a significant role in supporting a healthy immune
system. These fats are known for their anti-inflammatory properties, which help regulate immune responses
and maintain immune system homeostasis. They regulate the body's inflammatory response, maintaining the
health of the cell membrane, and acting as antioxidants. Chronic inflammation can impair immune function
and increase the risk of various diseases, so the anti-inflammatory effects of omega-3 fatty acids are crucial
for optimal immune function.

Omega-3 fatty acids also support the integrity and fluidity of cell membranes, which is essential for immune
cell signaling and allows them to effectively communicate and coordinate immune responses (Gutiérrez,
2019). After pathogen recognition, they initiate the elimination process of the pathogen by engulfing it
(phagocytosis) and secreting anti-microbial molecules.

Simultaneously, they produce and secrete a large variety of cytokines and chemokines in
order to recruit and activate other immune cells to completely eliminate the threat.
Omega-3 fatty acids have been found to improve the macrophage’s
production and secretion of cytokines and chemokines as well as their
capacity for phagocytosis (Gutiérrez, 2019).

You can get a lot of omega-3 fatty acids from walnuts,

flaxseeds, chia seeds, hemp seeds, walnuts, and algae-
based supplements. Consuming these plant-based sources
of omega-3 fatty acids can contribute to a balanced intake
of omega-3s and support a healthy immune system.

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Fiber
Fiber is a nutrient that plays a crucial role in supporting a healthy immune system. While fiber itself doesn't
directly boost immunity, it indirectly contributes to immune function through its impact on gut health. As we
now know, the gut microbiota, a complex community of microorganisms living in the digestive tract, plays a
key role in immune system regulation. Fiber acts as a prebiotic, providing nourishment for beneficial gut
bacteria. When these bacteria ferment fiber, they produce short-chain fatty acids (SCFAs), such as
butyrate. SCFAs have been shown to promote a healthy gut environment and thus enhance immune
function.

Dietary fiber has been reported to increase the diversity of gut

microbiota and promote health-associated bacteria such as
Bifidobacterium spp. and Lactobaccillus spp. (Carlson, 2018). Such
species could reduce the growth of detrimental pathogens like
Clostridium spp. (Myhrstad, 2020).

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This is beneficial for overall health since a healthy gut microbiota rich in Bifidobacterium spp.,
Faecalibacterium spp., Ruminococcus spp., and Prevotella spp. has been associated with lower
systemic inflammation (van den Munckhof, 2018). Furthermore, dietary fiber was shown in a study to
enhance mucosa thickness which may prevent bacteria from degrading this important barrier
through which allergens and other microbes could otherwise infiltrate (Desai, 2016).

Healthy gut microbiota are essential for a balanced immune system and strong defense against
pathogens. The gut-associated lymphoid tissue (GALT), which is part of the immune system, resides in
the gut lining and interacts closely with the gut microbiota. The GALT helps regulate immune responses
and distinguish between harmful pathogens and beneficial substances. A diverse and balanced gut
microbiome, supported by an adequate intake of fiber, promotes the development and maintenance of
a healthy GALT.

In addition, fiber helps promote regular bowel movements and prevent constipation. This is important
because constipation can lead to the accumulation of waste products and toxins in the body,
potentially burdening the immune system. By maintaining optimal digestive health, fiber helps support
the overall function of the immune system.

Dietary fiber has also been shown to produce anti-inflammatory effects, lowering both gut and
systemic inflammation. One study found that dietary fiber effectively reduced inflammation and
oxidative stress, thereby strengthening the immune system during the COVID-19 crisis (Iddir, 2020).
Another study found that even small increases of only 5g of additional fiber daily can be beneficial
(Costabile, 2008), and other research shows that fiber decreases inflammation-mediated disease risk,
such as type 2 diabetes, cancer, and obesity (Herder, 2009).

Interestingly, dietary fiber consumption in adult Americans has been inversely linked to the risk of death
from respiratory and infectious diseases (Park, 2011). One study discovered that for each 10g increase in
dietary fiber per day, the mortality-relative risk from infectious and respiratory diseases decreased by
34% and 18% in men and 39% and 34% in women, respectively (Iddir, 2020).

The best foods that are high in fiber include carrots, broccoli, beets, cauliflower, collard greens, potatoes
(especially in the skin), brussel sprouts, legumes and beans, nuts and seeds, berries, and wild rice. As
you can see, incorporating a variety of these plant-based foods into your diet can provide the
necessary fiber to support a healthy gut microbiome and enhance immune function.

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Herbs, Spices and Other Foods to Support Optimal Gut Health:

Garlic
Famously hailed for its potent ability to fend off
vampires, garlic similarly protects your body and
immune system from unwanted, parasitic
invaders on a microbial level. Did you know that
some medieval Europeans believed that
vampires were created by a blood disease? For
this reason, they relied on garlic—considered to
be a strong antibiotic—to ward them off. And
they weren’t wrong when it comes to the
medicinal potency of garlic.

Garlic has been used for centuries as both a

culinary ingredient and a medicinal herb due to
its immune-boosting properties. It contains
various compounds, like allicin, which is
responsible for its characteristic smell and also
many of its health benefits, like enhancing
immune cell function. Allicin is known for its antimicrobial, antioxidant and antifungal effects, which
may help to prevent and fight off various pathogens. By reducing the growth and activity of harmful
microorganisms, garlic can support immune system function and contribute to overall immune health.

There is a whole host of evidence that speaks to garlic’s potent immune boosting effects. Studies
suggest that garlic enhances immune responses by stimulating the activity of immune cells, including
macrophages, lymphocytes, natural killer cells, dendritic cells, and eosinophils. These cells play crucial
roles in identifying and destroying pathogens. Plus, T cells were found to increase their proliferation
upon supplementation with garlic (Nantz, 2012). Garlic compounds have also been found to increase
the production of antibodies, enhance the proliferation of immune cells, promote the release of
cytokines—which regulate immune responses, and enhance immunoglobulin production and
phagocytosis (Arreola, 2015).

Different studies have also shown that garlic compounds have antiparasitic and anticancer effects
(Gharavi, 2011) (Xu 2014). Garlic has been shown to modulate the number and the activity of natural
killer cells in patients with various advanced cancers and also increases natural killer activities against
different cancerous cell lines (Ishikawa, 2006) (Kyo, 1998). Researchers even found that garlic can
contribute to the treatment and prevention of pathologies such as obesity, metabolic syndrome,
cardiovascular disorders, and gastric ulcers (Arreola, 2015). Furthermore, inflammatory cytokine
production is reduced significantly in the presence of garlic extract, revealing a potential therapeutic
use for treating inflammatory conditions like inflammatory bowel disease and malaria.
(Hodge, 2002) (Feng, 2012).

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Adding dimension and flavor to any dish, garlic is so easy to incorporate into a plant-based diet. Add
fresh minced garlic to salad dressing, marinades for roasted veggies, soups, or homemade pasta
sauce. There’s not much better than the smell of roasting garlic in the kitchen!

Turmeric
Turmeric, the bright yellow spice extracted from
the tuberous rhizome of the plant Curcuma
longa, has been used in traditional Indian and
Chinese systems of medicine for centuries to
treat a variety of ailments including jaundice and
hepatic disorders, rheumatism, anorexia,
diabetic wounds, and menstrual difficulties.
Turmeric has gained attention in the West in
recent years for its potential immune-boosting
properties. The active compound in turmeric,
known as curcumin, is responsible for many of its
health benefits.

Curcumin possesses potent anti-inflammatory

properties, which can contribute to immune
support. Inflammation plays a crucial role in the immune response, but chronic inflammation can be
detrimental to overall health and immune function. Curcumin has been shown to modulate inflammatory
pathways and inhibit the activity of inflammatory molecules by reducing the production of inflammatory
cytokines and increasing the expression of anti-inflammatory cytokines. By reducing excessive
inflammation, curcumin helps maintain a balanced immune response and supports immune health. One
study found that curcumin administration led to a decrease in inflammation and allergies and enhanced
innate immunity against tumor cells, cardiovascular diseases, and pathogens (Matthew D, 2018).

Curcumin's antioxidant properties help protect immune cells from oxidative damage caused by harmful free
radicals. This protection preserves the integrity and optimal functioning of immune cells, allowing them to
carry out their defense mechanisms effectively. Additionally, curcumin has been studied for its potential
antiviral and antibacterial effects, which further contribute to immune support.

Moreover, curcumin cooperates with various cells such as macrophages, dendritic cells, neutrophils, and B, T,
and natural killer cells to modify the body’s defense capacity. It can also enhance antibody responses. This
suggests that curcumin's reported beneficial effects on arthritis, allergies, asthma, atherosclerosis, heart
disease, Alzheimer's disease, diabetes, and cancer might be due in part, to its ability to modulate the immune
system (Jagetia, 2007).

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Curcumin may also be effective in moderating age-related immunological changes. One study on elderly
animals demonstrated that curcumin decreased the rate of programmed cell death, which plays a key role
in controlling autoimmune diseases, tumors, and infectious diseases. Curcumin can thus enhance the
immune system of elderly subjects (Shinde, 2021). And, in patients with immunosuppressive cancers,
curcumin was shown to reduce the programmed cell death of T cells and augment the population of
memory cells, thus efficiently defeating the immunosuppressive cancer (Bhattacharyya, 2010).

While turmeric can be a valuable addition to a balanced diet, it's important to note that curcumin's
bioavailability is relatively low. To enhance its absorption, it's often recommended to consume turmeric with
black pepper, which contains piperine. Piperine has been shown to increase curcumin absorption in the
body. You can also take a liposomal supplement which makes curcumin more bioavailable.

Ginger
Ginger, a flavorful root widely used in traditional medicine and culinary practices, has been recognized for its
potential immune-boosting properties. Ginger contains various bioactive compounds, including gingerols
and shogaols, which contribute to its medicinal properties. These compounds have demonstrated
anti-inflammatory, antioxidant, antimicrobial and anticancer effects, which of course support optimal
immune function.

Inflammation is a key component of the immune response, but chronic inflammation can be detrimental to
overall health and immune system function. Gingerols in ginger have been found to inhibit proinflammatory
molecules, helping to reduce inflammation and promote immune system balance. By modulating
inflammatory pathways, ginger can contribute to a healthy immune response.

Ginger’s antioxidant properties help protect immune cells from oxidative stress and free radicals. By
neutralizing these harmful molecules, ginger helps maintain the integrity and optimal functioning of immune
cells. Furthermore, ginger has been investigated for its potential antiviral and antibacterial activities, which
may provide additional support for the immune
system. Researchers also found that certain
compounds in ginger can inhibit allergic reactions
(Chen, 2009).
Ginger is considered a chemopreventive spice as it
has been shown to possess anticancer effects due
to its functional ingredients like gingerol, shogaol,
zerumbone and paradol, which can prevent various
cancers and exhibit anti-inflammatory and
antitumorigenic activities. Studies show that ginger
is effective in controlling colorectal, gastric, ovarian,
liver, skin, breast, and prostate cancers (Jeong,
2009). Researchers observed that ginger
supplementation can activate various enzymes to
suppress the formation of colon cancer at a cellular
level (Manju, 2005).

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Another study indicated that ginger can cure breast cancer (Lee, 2008), and gingerol was even shown to affect
prostate cancer (Shukla, 2007).

Ginger is very easy to add to your daily routine! Buy the root whole and add it to smoothies, grate it into sauces
or steep it in tea. You can also buy it as a powder and use it to season many dishes.

Medicinal Mushrooms
Just so we’re clear, medicinal mushrooms are not
They also provide all of the essential amino acids!
those that are used recreationally to induce a
Modern medicine has identified about 100
psychedelic experience. Rather, we’re talking about
different medical functions of mushrooms,
mushrooms that can support your body and your
including antioxidant, antiallergic, antidiabetic,
immune system in amazing, medicinal ways!
antiviral, antibacterial, antiparasitic, antifungal,
Mushrooms have been used medicinally since at
anti-inflammatory, anti-tumor, and anticancer.
least 3000 BC. They often get lumped in with plants,
but they’re actually part of the fungi family that It’s no wonder that for thousands of years,
includes yeast, molds, mildews, rusts, and smuts. Traditional Chinese, Japanese, and Tibetan
medicine have all used a variety of mushrooms
Did you know that fungi are actually like a
(including reishi, shiitake, maitake, turkey tail,
long-distant cousin to humans?! That’s right, about
cordyceps, and chaga) to promote health,
a billion years ago, fungi branched off from animals
longevity, boost the immune system, improve
(not from plants)! And when you compare human
cells to mushroom cells, they’re very similar. You energy and endurance, detoxify the system, and
actually have fungi living on and inside you. Don’t help ease countless ailments.
worry; as long as your immune system and Science has finally caught up to the wisdom of
microbiome remain balanced, you’ll live in harmony our ancestors. There are now hundreds of studies
with your mushroom friends. To date, we’ve classified that support the use of mushrooms to help
over 100,000 different mushroom species, but there improve our overall wellness, rebalance the gut
may be as many as 3.8 million! There’s a lot of microbiome, lower inflammation, support
reasons why mushrooms are beneficial for the immunity, and so much more!
immune system. For starters, they contain B vitamins,
phosphorus, vitamin D, selenium, copper, potassium,
loads of antioxidants, riboflavin, niacin, fiber, and
more protein than most vegetables!

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In particular, mushroom species like shiitake, maitake, and reishi, contain bioactive compounds that can
enhance immune function. One such compound is beta-glucan, a type of polysaccharide found in the
cell walls of mushrooms. Beta-glucans have been shown to stimulate the activity of immune cells,
including natural killer cells, macrophages, and dendritic cells, which are all crucial for immune defense
against infections.

Moreover, mushrooms are rich in antioxidants, including ergothioneine and selenium, which help combat
oxidative stress and protect immune cells from damage. Antioxidants play a vital role in maintaining immune
system balance and preventing chronic inflammation. By neutralizing free radicals and reducing oxidative
stress, mushrooms support the overall health and function of the immune system.

Additionally, mushrooms contain various other compounds that have antimicrobial and antiviral properties.
These compounds, such as lectins and terpenoids, may help to inhibit the growth and activity of pathogens,
contributing to immune defense. Below, we’ll dive deeper into three potent mushrooms for immunity.

Shiitake
Native to East Asia, the shiitake mushroom has long been used in Chinese, Korean, Japanese, and Russian
medicine and contains high amounts of copper—a
mineral that supports the immune system. Shiitakes
also contain the compound lentinan, which
strengthens the immune system, as well as
beta-glucans, which boosts white blood cell
production and enhances your body’s ability to fight
off harmful viruses, bacteria, and toxins. Shiitake
mushrooms are commonly used by herbalists to
treat fatigue, indigestion, edema, anemia, chronic
hepatitis, hypertension, and hyperlipidemia.

Maitake
The maitake mushroom has long been used in
Asian cultures as a tonic to support longevity,
improve vitality, boost the immune system, and
lower blood sugar. Maitakes are rich in β-glucans,
which can activate and stimulate white blood cells
including macrophages, T cells, natural killer cells
and neutrophils.

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Reishi
Known in Chinese Medicine as the “Spirit Plant,” the reishi mushroom was believed to grant one extraordinary
gifts like taking flight, telepathy, telekinesis, and clairvoyance. It was even believed to extend life, granting
immortality. Ancient scholars classified six different types of reishi by color: white, red, yellow, green, black,
and purple—all which prevent and treat disease. Reishi is believed to be especially effective if you’re already
under the weather or are undergoing or just completed cancer treatment. It is also used to help treat altitude
sickness, palpitations, wheezing, shortness of breath, irritability, cold extremities, and allergies.

Research shows that medicinal mushrooms may improve cancer treatment and patient survival. Mushrooms
are reported to have antimicrobial, anti-inflammatory, cardiovascular-protective, antidiabetic,
hepatoprotective, and anticancer properties. It is well-established that mushrooms are adept at immune
modulation and affect lymphocytes, macrophages, T cells, dendritic cells, and natural killer cells.

Furthermore, extensive research over the last 40 years has demonstrated that mushrooms slow the growth of
tumors, regulate tumor genes, decrease tumoral angiogenesis, and increase malignant-cell phagocytosis
(Guggenheim, 2014). In particular, researchers examined the effects of agaricus, maitake, reishi, cordyceps,
and turkey tail mushrooms on the immune system and found that each of these mushroom species
increased cytokine production (Guggenheim, 2014). Furthermore, one study demonstrated that
immunosuppressed mice treated with a water-soluble reishi extract had an increase in red blood cells, white
blood cells, natural killer cells, and a number of bone marrow cells (Zhu, 2007).

Incorporating a variety of
mushrooms, either cooked, raw
or as supplements, into your
diet can provide the immune -
boosting benefits associated with
these remarkable fungi. You can
also consume them as an
abstract/tincture, powder, or tea.

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Nettles
Nettles, also known as stinging nettles, have
been used in traditional medicine for centuries
and are believed to possess immune-boosting
properties. Nettles are rich in various bioactive
compounds, including flavonoids, phenolic
acids, protein, polysaccharides and
bone-building minerals like magnesium,
potassium, and zinc. These compounds have
demonstrated anti-inflammatory and
antioxidant properties, which support immune
function. Nettle also boasts an impressive
nutrient content.
Did you know that nettle contains as
much omega-3s as spinach? Omega-3
plays a vital role in controlling cholesterol and
keeping your body healthy; and it's a good
source of essential amino acids.

Nettle also contains all of your recommended daily intake (RDI) of vitamin A, which keeps both the
immune system and the eyes healthy, 50% RDI of calcium, important for strong bones and teeth, 20%
RDI of fiber, essential for good digestion, and up to 12% RDI of iron, which helps with energy, focus,
digestion and the immune system.
Furthermore, nettles have been found to inhibit proinflammatory molecules and modulate
inflammatory pathways, helping to reduce inflammation and maintain immune system balance. By
supporting a balanced immune response, nettles contribute to optimal immune function. Nettles also
exhibit antioxidant activity, helping to protect immune cells from oxidative damage caused by harmful
free radicals (Kataki, 2012; Khare, 2012). One study showed that nettle reduced lipid peroxidation and
enhanced antioxidant defense system activity in rats (Kataki, 2012; Kanter, 2005).

Nettles have even been studied for their antimicrobial and antiviral properties. The antiviral activity of
nettle was found to have a potent inhibitory impact on HIV, respiratory syncytial virus, and
cytomegalovirus (Balzarini, 1992). Furthermore, antihistamine, anti-inflammatory, and antibacterial
properties of stinging nettle aid in the treatment of acne, skin problems and allergies (Gupta, 2021). It’s
been proven that stinging nettle can aid acne patients and prevent bacterial infections. The nettle’s
antioxidant capabilities can even expedite healing, lessen the appearance of scars and blemishes, and
diminish wrinkles and age spots.

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Studies show that nettle increases both red and white blood cell counts, which helps to keep the blood, the
body and the immune system functioning well (Franciskovic, 2017). In one study, nettle was found to be an
immune response modulator, stimulating the proliferation of T lymphocytes (S. Herrera, 2018). These T
cells are incredibly important white blood cells that play a central role in the adaptive immune
response. Furthermore, extracts from the leaves and roots of stinging nettle have demonstrated hypoglycemic,
anti-proliferative, antibacterial, hypolipemic, analgesic, antirheumatic, anticarcinogenic, antiviral, anti-colitis,
and anti-Alzheimer activities (Bhusal, 2022).

Regarding its anti-cancer effects, nettle has the ability to restrict or postpone the dispersion of cells, especially
malignant cells, into surrounding tissues. Multiple studies have demonstrated that nettle roots disrupt several
pathways involved in the genesis of benign prostatic hyperplasia and root extracts have been shown to have
anti-proliferative effects on prostate cancer cells (Chrubasik, 2007). It was also discovered that root extracts
inhibit the prostate cell membrane’s enzymatic activity, halting its growth (Chrubasik, 2007).

To incorporate nettle into your diet, you can brew nettle tea, wilt the leaves and consume them in a similar
manner to wilted spinach, take dried nettle leaf in capsule form or consume it as a tincture.

Fermented Foods
Fermented foods like sauerkraut, kimchi, and
pickled vegetables have gained attention in recent
years for their potential to support immune
function. Fermentation is a process in which natural
bacteria or yeast break down carbohydrates and
other compounds in food, resulting in the
production of beneficial bacteria, enzymes, and
other bioactive compounds. These components
can have a positive impact on the gut microbiota,
which, as you now know, plays a crucial role in
immune system regulation.
The gut microbiota is a complex community of
microorganisms residing in the digestive tract. It
interacts closely with the immune system and
helps to maintain its balance. Fermented foods
such as sauerkraut, kimchi, and kombucha, contain
live, beneficial bacteria known as probiotics.
Probiotics can help colonize the gut with beneficial
bacteria, enhancing the diversity and balance of
the gut microbiota. A healthy gut microbiome
supports immune system function by promoting
the development and maintenance of immune
cells and modulating immune responses.

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Studies show that probiotics stimulate an immune response by boosting T-lymphocytes, cytokines,
and the cell toxicity of natural killer cells (Tamang, 2016). The probiotic bacteria and bioactive
compounds in fermented foods have also been shown to possess antiviral activities against gut
and respiratory viruses (Muhialdin, 2021). Likewise, soy extracts fermented with Aspergillus
fumigatus showed therapeutic potential by decreasing hepatitis A virus titers (Ghanem, 2020).

Fermented foods enhance the diversity of gut microbes and decrease molecular signs of
inflammation. A clinical trial among healthy adults found that eating foods such as kimchi,
fermented vegetables, vegetable brine drinks, and kombucha tea led to an increase in overall
microbial diversity. Additionally, the levels of 19 inflammatory proteins decreased. One of these
proteins, interleukin 6, has been linked to conditions such as rheumatoid arthritis, type 2 diabetes
and chronic stress. This finding illustrates how a simple change in diet can impact the microbiota.
According to Christopher Gardner, PhD, one of the researchers involved in the aforementioned
study, “Microbiota-targeted diets can change immune status, providing a promising avenue for
decreasing inflammation in healthy adults.” Low microbiome diversity has been linked to obesity
and diabetes. The consumption of fermented foods can help with weight maintenance and may
decrease the risk of diabetes, cancer and cardiovascular disease.

Furthermore, fermented foods often contain bioactive compounds, such as short-chain fatty acids
(SCFAs), that are produced during the fermentation process. SCFAs have been shown to possess
anti-inflammatory effects and can help regulate immune responses. By reducing inflammation,
fermented foods may contribute to a more balanced immune system and support overall immune health.

Plant-based fermented foods include tempeh, kimchi, tempoyak, and tapai. Kimchi is a traditional
Korean food manufactured by fermenting vegetables with probiotic lactic acid bacteria (LAB).
Many bacteria are involved in the fermentation of kimchi, but LAB becomes dominant during salting
and fermentation, and eventually leads to the eradication of pathogenic bacteria. The major
ingredients of kimchi are cruciferous vegetables; and other healthy functional foods such as garlic,
ginger, and red pepper powder are added. Kimchi’s health benefits include anticancer, antiobesity,
and anti-constipation effects, colorectal health promotion, probiotic properties, cholesterol
reduction, antioxidative and anti-aging properties, brain health promotion, immune promotion, and
skin health promotion (Park, 2014).

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4. Immunity- Boosting Recipes:

The foods in these recipes have been carefully selected because they contain key nutrients that are
known to enhance immune function. They offer lots of variety for different flavors and textures; most
importantly they taste great and feel nourishing when you have them!

1. Veggie Lentil Soup

This soup combines the power of lentils' immune-supportive nutrients, such as zinc, with a variety of
vegetables to boost your vitamin and antioxidant intake. Enjoy!

Ingredients Instructions

• 1 cup green lentils 1. Rinse the lentils thoroughly.

• 1 large carrot, diced 2. In a large pot, heat olive oil over medium
• 1 onion, diced heat.
• 2 cloves garlic, minced 3. Add onion, carrot, and garlic. Sauté until the
• 1 can diced tomatoes onion is translucent.
• 4 cups vegetable broth 4. Add cumin, turmeric, lentils, diced tomatoes,
and vegetable broth. Bring to a
• 2 cups spinach
5. Reduce heat, cover, and simmer for 30-40
• 1 tsp cumin
minutes or until lentils are tender.
• ¼ tsp turmeric powder 6. Add spinach, stir until wilted.
• Salt and pepper to taste
7. Season with salt and pepper.
• Olive oil
8. Garnish with cilantro and serve.
• Cilantro for garnish (optional)

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2. Chickpea and Vegetable Curry

Loaded with protein-rich chickpeas and a medley of vegetables, this aromatic curry provides an array
of antioxidants, vitamins, and minerals that bolster immune health.

Ingredients Instructions

• 1 Tbsp olive oil 1. Heat olive oil in a large pan over

medium heat. Add onion and garlic,
• 1 onion, diced sauté until the onion is translucent.
• 2 cloves garlic, minced 2. Add curry powder and cook for
another minute.
• 1 Tbsp curry powder
3. Add chickpeas, diced tomatoes, and
• 1 can chickpeas, drained and rinsed vegetables. Stir to combine.
• 2 cups diced tomatoes 4. Cover and simmer for 20 minutes,
stirring occasionally.
• 2 cups mixed vegetables
5. Reduce heat, cover, and simmer for
• Salt to taste 30-40 minutes or until lentils are tender.
6. Season with salt, then serve. Enjoy!

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3. Rainbow Salad
This salad combines various raw vegetables and seeds, making it a nutrient-dense, high-fiber meal
that supports optimal immune function.

Ingredients Instructions

• 4 cups mixed salad greens 1. In a large bowl, combine the salad greens,
cherry tomatoes, avocado, cucumber,
• 1 cup cherry tomatoes, halved
carrot, bell pepper, and pumpkin seeds.
• 1 avocado, diced
2. In a small bowl, whisk together the olive oil
• 1/2 cucumber, sliced and apple cider vinegar. Season with salt
and pepper.
• 1 carrot, grated
3. Drizzle the dressing over the salad, toss to
• 1/2 bell pepper, thinly sliced (choose a color combine, and serve.
of your preference)
• 1/4 cup pumpkin seeds
• 1/4 cup olive oil
• 2 Tbsps apple cider vinegar
• Salt and pepper to taste

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4. Garlic and Herb Roasted Brussels Sprouts

Did you know that one cup of cooked Brussels sprouts contains double the amount of immune-boosting
vitamin C of that found in an orange?! From an Ayurvedic perspective, brussels sprouts, which are
harvested from winter through spring, are a seasonal food providing the right kind of fiber for our digestive
tract and for strengthening our immune system. Eating brussels sprouts can even help to prevent (bad)
bacterial overgrowth. Plus, garlic is an immunity-boosting powerhouse. Did you know that eating garlic can
boost the number of virus-fighting T-cells in your bloodstream? Part of garlic’s immunity-boosting magic
is due to its high sulfur content, which helps your body absorb zinc, a known immunity booster. Besides, this
savory dish is simply delicious!

Ingredients Instructions

• 1 lb brussels sprouts, trimmed and halved 1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine the brussels
• 3 cloves garlic, minced
sprouts, garlic, olive oil, and thyme. Season
• 2 Tbsps olive oil with salt and pepper, then toss until the
brussels sprouts are evenly coated.
• 1 tsp dried thyme
3. Spread the brussels sprouts on a baking
• Salt and pepper to taste sheet in a single layer.
4. Roast for 20-25 minutes, stirring halfway
through, until golden brown and crispy.
5. Serve hot and enjoy!

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5. Carrot Ginger Soup

Gingerol, the bioactive compound found in raw ginger, boosts immunity with its antimicrobial and
antifungal properties. And the vitamin C in carrots helps your body build antibodies that defend your
immune system. It also helps your body take in and use iron and prevent infections. This soup is a
definite immunity booster, and it’s delicious!

Instructions
Ingredients 1. Heat the coconut oil in a large pot over medium
heat. Add the chopped onion and sauté until
• 1 Tbsp coconut oil translucent.
2. Add the minced garlic and grated ginger to the pot.
• 1 onion, chopped Cook for an additional minute, stirring frequently
• 3 cloves garlic, minced to prevent burning.
3. Add the chopped carrots to the pot and sauté for
• 1 Tbsp fresh ginger, grated 5 minutes, allowing them to slightly soften.
• 4 cups carrots, peeled and chopped 4. Pour in the vegetable broth and bring the mixture
to a boil. Reduce the heat to low, cover, and
• 4 cups vegetable broth simmer for about 20-25 minutes, or until the
carrots are tender.
• 1 can (13.5 oz) coconut milk
5. Using an immersion blender or in batches in a
• 1 tsp ground turmeric regular blender, blend the soup until smooth
and creamy.
• 1/2 tsp ground cumin
6. Return the blended soup to the pot and stir in the
• Salt and pepper to taste coconut milk, turmeric, cumin, salt, and pepper.
Simmer for an additional 5 minutes to allow the
• Fresh cilantro, chopped (for garnish) flavors to meld together.
7. Garnish with fresh cilantro.

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6. Spicy Broccoli Stir-Fry

Broccoli is an excellent source of vitamin C! Studies also show that sulforaphane, a chemical found in
broccoli, switches on a set of antioxidant genes and enzymes in specific immune cells, which then combat
the harmful effects of free radicals that can damage cells and lead to disease. So broccoli creates an
excellent immune defense. Plus, ajwain or carom seeds have amazing health benefits as well and are
useful for combating respiratory issues including the common cold, cough and congestion. They have
antiviral, antibacterial and antiseptic attributes which boost the immune system while enabling a swift
recovery from symptoms. The thymol found in them also plays a pivotal role in enhancing overall immunity.
Plus, the other ingredients in this stir fry, like red bell pepper, garlic and onions, are all immune boosters too!
Talk about an immunity-boosting-packed-punch–or should we say stir fry? Enjoy!

Ingredients Instructions

• 2 Tbsps olive oil 1. Heat olive oil in a large pan over medium
• 1 onion, sliced heat. Add the onion, garlic, carom seeds
and bell pepper. Sauté until the onion is
• 2 cloves garlic, minced
translucent.
• 1 red bell pepper, sliced 2. Add broccoli and cook until it turns bright
• 1 head broccoli, cut into florets green and begins to become tender.
• 2 Tbsps soy sauce or liquid aminos 3. Stir in the soy sauce and red pepper flakes,
• 1/2 tsp carom seeds cook for another 2 minutes.
4. Serve hot.
• 1 tsp red pepper flakes (optional)

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7. Beet and Nettle Vitality Broth

Stinging nettle has been a staple in herbal medicine since ancient times. The ancient Egyptians used
stinging nettle to treat arthritis and back pain, while Roman troops rubbed it on themselves to stay
warm. The antioxidants in nettle protect the immune system against damage and help strengthen
immunity. Turkish scientists at Hacettepe University even found that nettle stimulates T-cells which
help the body to fight against infection and other diseases that can weaken the immune system. Plus,
beets are packed with essential vitamins, minerals, and antioxidants, vital for boosting health and
improving immunity like vitamin C, zinc, iron, and antioxidants. With so many other immunity boosting
ingredients like garlic, ginger, bell pepper, oregano, turmeric, nutmeg, coriander seeds and
mushrooms, this broth is sure to live up to its name!

Ingredients

• 8-12 cups water (must cover your veggies • 2 garlic bulbs, smashed
with some room!)
• 1 yellow or orange bell pepper roughly chopped
• 1 Tbsp coconut oil (with seeds)
• 1 Tbsp extra virgin olive oil • 2 inch piece of ginger roughly chopped
(with skin)
• 1 onion quartered (with skins)
• 4 cups beet greens (can substitute for other
• 1 bunch green onion chopped greens)

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Ingredients (cont'd) Instructions

• 4 large or 6-8 medium beets quartered 1. Simply add everything to a large pot or
(with skins) Instant Pot. If you are preparing this broth on
• 3-4 cups mixed chopped vegetables and peelings the stove top, bring to a boil. Simmer
covered for 2-3 hours. In the Instant Pot, use
• 2 small potatoes quartered (with skins) the manual setting for 40 minutes.
• 2 small or one medium sweet potato quartered
2. Once everything has been cooked down,
• 1/2 cup dried shiitake mushrooms or 1 cup fresh strain the liquid into a large bowl using a
shiitake mushrooms fine mesh strainer.
• 1 Tbsp peppercorns
3. Serve immediately with Himalayan pink salt,
• 1 Tbsp dried oregano or cool for later. You can also freeze it in
• 2 Tbsp ground turmeric mason jars for future use. Be sure to cool it
completely in the fridge before freezing it.
• 1 Tbsp coconut aminos
• 1 whole nutmeg
• 1 Tbsp whole coriander seeds
• 2 bay leaves
• 1/8 - 1/4 cup nutritional yeast flakes for extra
flavor and vitamins
• 1/4 cup dried nettle or 1 cup fresh nettle
• 1 fresh or dried Lion's Mane mushroom (*Optional)
• Himalayan pink salt to taste

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8. Seasonal Greens Stew

This lovely recipe can be modified to suit the season you’re in whenever you need an immunity boost;
just substitute the greens for whatever may be in season. There are many immunity supportive allies
in this dish, including parsnips, leeks, garlic and cumin. For starters, parsnips are loaded with vitamin C,
providing about 25% of your daily need in just one serving! Parsnips are also high in disease-fighting
antioxidants such as quercetin, kaempferol, and apigenin, which may enhance immunity and help
protect against infection. Did you know that leeks have been regarded as a superfood since the
ancient Egyptian era? This is perhaps because they contain a significant amount of vitamin A, which
is vital for maintaining the immune system, reducing inflammation and strengthening the body, which
in turn, helps to fight infections. We hope you enjoy this potent immunity boosting stew!

Ingredients

• 3 leeks, chopped • 2 quarts veggie broth

• 3 parsnips, peeled and chopped • 1/4 cup fresh basil
• 2 cups chard, chopped • 1/4 cup coconut cream
• 1 onion, chopped • 5 cloves garlic, peeled and minced
• 4 Tbsp olive oil • 2 tsp salt
• 1/2 cup dandelion greens, chopped • 2 tsp cumin
• 2 Tsp white wine vinegar • Fresh basil and lemon zest for garnish
• 1 shallot, small diced

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Instructions

1. In a large pot, heat the oil over medium-high heat.

2. Add the leeks, onion, shallot, celery and parsnip.
3. Sauté until lightly browned.
4. Add the garlic and continue to cook for another 5 minutes. Season with salt and pepper.
5. Add the broth and simmer for 30 minutes, until the vegetables are nice and soft.
6. In a blender (or using an immersion blender), puree the broth and veggies, adding the fresh
greens in as you go. Blend until creamy.
7. Return to the pot and season with cumin, white wine vinegar and coconut cream.

8. Stir gently. Serve with fresh chopped basil and a bit of lemon zest on top.

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9. Kale and Sweet Potato Sauté

Kale contains vitamin C, selenium, and nutrients like vitamin E and beta-carotene. These are all
important for supporting a healthy immune system. Rich in beta-carotene, sweet potatoes may also
help support immune function. This is because vitamin A is important for maintaining the integrity of
the mucous membranes in the respiratory system and gut. Plus, with other immune system allies like
red onion, garlic, apple cider vinegar, turmeric, cumin, and pepitas, this sauté is sure to prepare your
body to fight off any unwanted intruders.

Instructions
Ingredients 1. In a large skillet, heat the olive oil over medium
heat. Add the diced sweet potatoes and sauté for
• 2 large sweet potatoes, peeled and diced about 10-12 minutes, or until they are tender and
slightly caramelized.
• 1 bunch kale, stems removed and leaves chopped
2. Add the sliced red onion and minced garlic to the
• 1 small red onion, thinly sliced skillet. Sauté for an additional 2 minutes, until the
onion has softened.
• 3 cloves garlic, minced
3. Stir in the chopped kale leaves and sauté for
• 2 Tbsp olive oil another 3-4 minutes, or until the kale has wilted.
4. In a small bowl, whisk together the apple cider
• 1 Tbsp apple cider vinegar
vinegar, ground turmeric, ground cumin, salt, and
• 1/2 tsp ground turmeric pepper.
• 1/2 tsp ground cumin 5. Pour the dressing over the sautéed sweet potatoes
and kale. Toss well to coat all the ingredients
• Salt and pepper to taste evenly.
• 1/4 cup pumpkin seeds (pepitas), toasted 6. Cook for another 2-3 minutes to allow the flavors
to blend together.
• Fresh lemon wedges (to garnish) 7. Remove the skillet from heat and transfer to a
serving dish.
8. Sprinkle the toasted pumpkin seeds over the top.
9. Squeeze fresh lemon wedges as desired over the
dish and serve. Enjoy!

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10. Tom Kha Soup

Tom Kha is a warm Thai soup made with coconut milk. It’s spicy, sour and delicious. Perhaps you’ve seen
“Tom Kha Gai” on the menu at a Thai restaurant; “Tom Kha” means galangal (flavorful relative of ginger)
soup and “Tom Kha Gai” refers to the chicken version of this soup. To keep things vegan, we’ll be making
Tom Kha. This soup is simply delicious, and it’s packed with immunity boosting ingredients! For a more
robust meal, serve it over rice or rice noodles.

Instructions
Ingredients 1. Using the back of a knife, lightly smash the
lemongrass to allow the flavors to infuse into the
• 1 can coconut milk (full fat version) broth.
• 2 Tbsp red curry paste 2. Bring coconut milk to a boil.
• 2 cloves garlic, diced 3. Add the curry paste and lower the heat to a
• 2 tsp grated ginger or 4 round slices fresh galangal medium-low simmer.
• 1 stalk fresh lemongrass, trimmed, cut into 2 inch 4. Add the garlic, ginger, turmeric, lemongrass, lime
lengths leaves and reishi. Cover with a lid and simmer for
• 5 large kaffir lime leaves, torn 5-6 minutes.
• 1 tsp dried turmeric OR 2 tsp fresh grated turmeric 5. Add the sliced jalapeño and shiitake mushrooms.
• 1 jalapeño or thai chili pepper 6. Add vegetable broth; raise the heat to high to
• 5-6 shiitake mushrooms, chopped bring to a boil.
• 3-4 slices dried reishi mushroom 7. Once boiling, lower the heat to a low simmer and
add in the carrot, cucumber, scallion, and soy
• 1 1⁄2 cups vegetable broth
sauce.
• 1 carrot, shredded
8. Remove from heat and stir in the cilantro and
• 1/3 english cucumber, sliced
lime juice.
• 1 scallion, chopped
9. Garnish with extra cilantro and a lime wedge;
• 1/4 cup cilantro, chopped serve.
• 1 Tbsp soy sauce, tamari OR liquid aminos
• 1-2 limes, juiced & sliced for garnish

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11. Roasted Beet and Arugula Salad

This salad features beets, high in immune-supporting antioxidants, and arugula, which is rich in
vitamins A and K. Plus, the phytochemicals, antioxidants and essential minerals found in arugula help
to cleanse our bodies of toxins and give a good boost to our immune system. Plus, this salad is a
refreshing and delicious crowd pleaser!

Instructions
Ingredients 1. Preheat the oven to 400°F (200°C) and line a baking
sheet with parchment paper.
• 3 medium beets, peeled and cubed 2. Place the cubed beets on the prepared baking
sheet, drizzle with olive oil, and season with salt and
• 4 cups fresh arugula pepper. Toss to coat evenly.
• 1/2 cup walnuts, toasted and chopped 3. Roast the beets in the preheated oven for about
25-30 minutes, or until tender and slightly
• 1/4 cup dried cranberries caramelized. Remove from the oven and let them
cool.
• 1/4 cup pumpkin seeds 5. In a large salad bowl, combine the roasted beets,
• 1/4 cup red onion, thinly sliced arugula, toasted walnuts, dried cranberries, pumpkin
seeds, and red onion.
• 2 Tbsp extra-virgin olive oil 6. In a small bowl, whisk together the olive oil, balsamic
vinegar, maple syrup, dijon mustard, salt, and
• 2 Tbsp balsamic vinegar pepper to make the dressing.
• 1 tsp maple syrup (optional) 7. Drizzle the dressing over the salad and toss gently to
combine all the ingredients and coat them evenly.
• 1/2 tsp dijon mustard 8. Let the salad sit for a few minutes to allow the flavors
to meld together.
• Salt and pepper to taste
9. Serve as a nutritious and vibrant side dish or add
some protein (such as tofu or chickpeas) to make it
a satisfying main course.

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12. Southwestern Stuffed Bell Peppers

Did you know that red bell pepper contains more vitamin C than citrus fruits? In fact, red bell peppers are
one of the best immune-boosting foods because they’re packed with several key nutrients like
beta-carotene and vitamin A that support the immune system. Most researchers have agreed that
adequate amounts of vitamin A can help protect us from infectious diseases because it’s required for the
building of important cells that fight against infectious diseases. Plus, bell peppers contain a natural
pigment named lycopene which fights free radicals, thus indirectly benefiting the immune system. We
hope you enjoy these Southwestern stuffed bell peppers!

Instructions
Ingredients 1. Preheat the oven to 375°F (190°C) and grease a
baking dish.
• 4 bell peppers (assorted colors) 2. Slice off the tops of the bell peppers and remove
the seeds and membranes from the inside.
• 1 cup cooked quinoa Place the peppers upright in the baking dish.
• 1 can black beans, rinsed and drained 3. In a large bowl, combine cooked quinoa, black
beans, corn kernels, red onion, jalapeño pepper,
• 1 cup heirloom corn kernels (fresh or frozen) chili powder, cumin powder, smoked paprika,
salt, and pepper. Mix well.
• 1 small red onion, finely chopped
4. Spoon the quinoa mixture into the bell peppers,
• 1 jalapeño pepper, seeded and finely chopped packing it tightly. If using vegan shredded
cheese, sprinkle it on top of each stuffed pepper.
• 1 tsp chili powder 5. Cover the baking dish with foil and bake in the
preheated oven for 25-30 minutes.
• 1 tsp cumin powder
6. Remove the foil and continue baking for an
• 1/2 tsp smoked paprika additional 5-10 minutes, or until the bell peppers
are tender and the filling is heated through.
• Salt and pepper to taste
7. Remove from the oven and let the stuffed bell
• Fresh cilantro, chopped (for garnish) peppers cool slightly. Garnish with fresh cilantro.
8. Serve as a flavorful main course or as a side dish
with a dollop of salsa.

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13. Vegan Fire Cider

Fire cider is an immune-boosting health tonic made with fresh horseradish root, ginger, garlic, onions,
cayenne pepper, and apple cider vinegar. This formula and name were coined by the herbalist Rosemary
Gladstar in the 1970s. It has been reproduced, adapted, used and sold by thousands of herbalists over the
past forty years to naturally protect against colds and flus and to ease sinus congestion. This miraculous
elixir is packed with an all star lineup of immunity boosters! Horseradish helps to alleviate sinus congestion
and headaches, ginger helps with digestion, infections and nausea, garlic has antimicrobial and
antibacterial properties, onion is great for preventing or recovering from colds and the flu, and cayenne
pepper helps to move blood throughout your cardiovascular system. Blood circulation = healing.

While this recipe requires patience, love, foresight and time, there are many ways to enjoy this potent tonic
including: take a shot (about 1-2 Tbsp) straight up; dilute the fire cider tonic with warm water, juice or apple
cider; use the fire cider to make a delicious homemade salad dressing; drizzle over steamed veggies; use
as a marinade for tofu; add to soup or chili.

Ingredients Instructions

• 1/2 cup fresh grated ginger root 1. Prepare all of the ingredients and place them
• 1/2 cup fresh grated horseradish root into a quart-sized jar.

• 1 medium onion, chopped 2. Cover all ingredients with apple cider vinegar.
• 10 cloves of garlic, crushed or chopped 3. Use a piece of natural parchment paper or wax
paper under the lid to prevent the vinegar from
• 2 cayenne peppers, chopped
touching the metal. Using a marker, write the
• 1 lemon, chopped date on the jar.
• Unpasteurized apple cider vinegar 4. Shake the jar daily.
• Several sprigs fresh rosemary 5. After 3-4 weeks, use cheesecloth to strain the
• 2 Tbsp fresh turmeric, chopped mixture.
• 1 orange, chopped

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14. Herbal Kimchi

Kimchi is a traditional Korean banchan, or small side dish served along with rice as part of a typical Korean
meal. It consists of salted and fermented vegetables; and a wide selection of seasonings are used, including
gochugaru, spring onions, garlic, ginger, and jeotgal. Kimchi is also used in a variety of soups and stews. Early
research indicates that kimchi may be able to strengthen the immune system. This is because the bacteria that
help ferment kimchi have been connected to improved immune function and lower levels of inflammation
triggered by disease. The vitamin C found in kimchi can also help boost your immune health. Enjoy!

Instructions
Ingredients 1. Using a box grater, grate the cabbage, carrots,
burdock and dandelion root.
• 1 head Napa cabbage 2. In a bowl, combine the grated vegetables with the
• 7 cloves garlic, minced salt and squeeze with your hands to tenderize. Let
this mixture sit for one hour to draw out the
• 3 Tbsp ginger, minced moisture, squeezing every 20 minutes.
• 1/2 tsp cayenne 3. In a small bowl, combine the water and spices and
• 3 carrots pour this mixture over the bowl of grated
vegetables.
• 3 scallions, sliced 4. Add the remaining ingredients. Stir to coat all the
• 1 shallot, diced veggies in the spice mixture and allow it to rest for 2
hours.
• 2 tsp chili powder
5. Stuff the vegetables into a clean, wide mouth jar,
• 2 dandelion roots leaving 1-2 inches at the top. Cover the vegetables
• 1 small handful dandelion leaves, chopped in the remaining brine.
• 2 tsp paprika 6. Place a fermenting weight or small weighted glass
jar over the top to keep the vegetables submerged.
• 2 cups water 7. Skim off any vegetables that float to the top.
• 2 burdock roots 8. Screw a plastic lid on top and then unscrew it half a
• 1 small handful of plantain leaves, chopped turn.
9. Place it on a plate, out of direct sunlight for 3–5
• 2 1/2 Tbsp salt
days, or until it's as sour as you prefer. Screw the lid
• 2 tsp chili flakes on tightly and store in the refrigerator.

* Unscrew the jar over a sink when you open it for the first time, since the fermentation may cause some overflow.
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15. Antioxidant Nut Butter

This antioxidant nut butter is great for adding into smoothies, granola, oats, pancakes, or to spread over
toast. It’s so rich and decadent, and your body will thank you for indulging in this immunity boosting
butter! Brazil nuts are full of immune-boosting nutrients like selenium, iodine, copper, magnesium,
phosphorus, zinc, vitamin E, and thiamine; almonds have vitamin E, a powerful antioxidant that helps to
fight off free radicals in the body (too many free radicals can lead to more frequent illnesses) and iron
and protein which are essential to healthy immune system function; and pecans are rich in Vitamin A,
vitamin E, and zinc which support your immune system so that your body can fight off infections and
repair damage. For an added bonus, (both for your gustation and your health), goji berries contain large
amounts of vitamins A and C, which are vital for building immunity and preventing illnesses ranging
from the common cold to cancer. Thank us later.

Ingredients Instructions

• 1 cup pecans 1. Preheat the oven to 350°F.

2. Spread the nuts out evenly over a baking sheet.
• 1/2 cup almonds
3. Toast in the oven for 7-8 minutes until fragrant
• 1/4 cup Brazil nuts and slightly golden.
4. Transfer the nuts to a food processor. It will take
• 1/4 cup walnuts about 10 minutes to blend them until they are
• 3 Tbsp cocoa powder nice and creamy. Use a spatula to scrape
down the sides.
• 1/2 tsp salt 5. Once the consistency is nice and creamy, add
the cocoa powder, salt and gojis.
• 1/4 cup goji berries
6. Continue to blend for another minute or two
until well incorporated.
7. Transfer to a glass jar and refrigerate for up to 1
month.

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5. Conclusion
While food, mushrooms and herbs make for
potent allies for robust immune support, there
are other factors that influence both immunity
and our overall health, including exercise, sleep,
stress, environmental toxins, chronic conditions,
hydration and even sun exposure. Considering
the full picture of your immune health by
incorporating all of these factors combined with
a healthy diet will help to best support your
immune system and optimize your immune
health.

Did you know that the immune system is influenced by the

sleep-wake cycles of our circadian rhythms? Studies suggest
that while we’re sleeping, we have decreased levels of the stress
hormone cortisol, and increased signals for activating some parts of
immune function, like the numbers of undifferentiated naïve T cells and
the production of pro-inflammatory cytokines which exhibit peak
performance during early nocturnal sleep (Besedovsk, 2011). Not getting
enough sleep translates to higher levels of cortisol, which can suppress
immune function by decreasing the body’s ability to fight infection. Our bodies do
a lot of regeneration and healing while sleeping, so if you’re not getting enough deep
sleep, it will not only be difficult to recover from an illness, but it will also make you more
susceptible to getting sick. Another factor affecting sleep, as is often the case with
insomnia, is too much chronic stress.

Hectic work schedules and abundant daily responsibilities can leave us frazzled, but chronic stress wreaks
havoc on our immune system. Long-term chronic stress has been shown to suppress immune function due
to the constant increase in cortisol levels. Your brain tells your body systems to do certain functions. The
immune system responds best with occasional short bursts of stress hormones which tell it to respond to
threats like infections. When these signals are too frequent or constant such as with chronic stress, the
response to this signaling can essentially get burned out, leading to a weakened immune response. In
addition to the direct impact of stress on immune function, unmanaged stress can influence our sleep
patterns, our mood, our dietary intake and our physical activity levels. Too much stress can lead to
binge-eating on unhealthy snacks or consumption of alcohol which can lead to nutritional deficiencies and
weaken your immunity. Stress, fear, and tension cause a lot of consumption of nutrients and release steroids
in our body which suppress the immune system.

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Therefore stress management is key to maintaining and also increases the number of fighter cells in
optimal immune function and overall health. the body. Keep in mind, exercise should not be
Incorporating mindfulness practices into your daily exhausting, cause body pain/injury, or be
routine, even if it’s for only 5 minutes a day, can help performed in an adverse environment. In such
to reduce and manage chronic stress. Practices like cases, it actually induces stress. When starting a
yoga, meditation, nature walks, breath work, sound new exercise routine, gradually increase the rigor
healings and mild exercise are good ways of and duration, perform suitable warm-ups and
lowering stress. Any practice that grounds you back cool-downs, and stop if your body signals fatigue
into your body and into connection with your breath or stress. Some appropriate regular physical
will help to reduce stress, improve overall mood, and exercises include walking, jogging, swimming, yoga
support your immune system. (including breathing exercises like Pranayama),

Another factor that can affect immune function is stretching, walking on the treadmill, aerobics, and

medication taken for autoimmune disorders, cycling. For optimal immune function, try to include

cancers, HIV or disorders with chronic inflammation physical exercise for at least a half-hour daily for

like asthma, Crohn’s disease, or rheumatoid arthritis five days in a week along with simple breathing

etc. These existing medical conditions can limit the techniques.

immune response and weaken the body’s ability to Lastly, it’s worth mentioning that alcohol, heavy
fight against infections and foreign entities. If this metals, and chemicals such as parabens can
applies to you, talk to a holistic doctor about how weaken the immune system. When you combine
you can best support your immune system for your these exposures together, they can overwhelm
unique needs. body functions including the immune system. Work

Other important factors on immunity include with your doctor to consider testing for toxin levels

hydration and sun exposure. Adequate amounts of as well as discuss how to effectively reduce

water intake for good hydration is very important, exposure in your home. Easy first steps for purifying

with a recommended intake of at least 10 glasses or your home include: examine all of the labels on

2.5 liters of preferably lukewarm water daily. And, your household cleaning products, bath products,

you may have heard about the negative effects of candles, perfumes etc. Replace these items with

too much sun exposure, but did you know that cleaning products made from essential oils and

exposing your skin to the sun allows for the induction beauty and bath products that don’t include

of vitamin D synthesis which performs several roles harmful endocrine disruptors, chemicals,

within the immune system in addition to favoring fragrances, phthalates or parabens.

bone homeostasis (González, 2016)? While further In summary, while healthy food, herbs and
investigation into this topic is needed, some sources mushrooms provide potent medicine, their effects
recommend getting 20 minutes of sun a day are most prominent when coupled with mild
(unhindered by sunblock) for optimal immune exercise and mindfulness practices, a healthy
function. amount of sleep, stress reduction, freedom from

Furthermore, regular and appropriate physical environmental toxins, hydration, and even a

exercise which leaves you feeling energetic and healthy amount of sun exposure. What small

refreshed is associated with improving immunity lifestyle changes can you make today to best
support immune function?

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Food as Medicine
Remember, food isn’t just a way to help boost your
immune system in times of sickness, but
incorporating some of these ingredients and
recipes into your regular diet and nutrition routine,
even just a handful of them, can turn into
preventative medicine to keep your immune
system at optimal levels throughout the seasons of
the year, and more importantly, throughout the
seasons of your life.
Below are some simple guidelines on how to easily
incorporate these immune-boosting foods into
your long-term diet and make sustainable lifestyle
changes:
• Start your day with a smoothie. So many of the
immune-boosting mushrooms, spices and
herbs discussed in this ebook are available as
powders and tinctures that can easily be added
into your morning routine and even more easily
thrown into a daily smoothie.
• Supplement your efforts. While actually eating
many of the foods discussed in this ebook is
both a pleasure and a health benefit, looking for
extractions of their potent vitamins, minerals, • Having kimchi or sauerkraut as a snack or side to a
and nutrients into supplements is an easy and meal is an easy way to incorporate fermented
efficient way to ensure you’re getting a foods into your life that requires little effort on your
medicinal dose that will optimize your human part.
health. But be picky; do your research and be • Make large vats of teas, herbal brews or stews that
wary of the source. So many of the available combine lots of immune supporting foods into
supplements on the market today are really just one. Make it large enough to last you a week so
marketing ploys using buzz words to make their that you can enjoy the fruits of your labor all week
products sound better than they actually are. long!
Make sure that you are getting the most
• Excited to make some changes to boost your
bioavailable and pure source possible.
immunity but low on inspiration when it comes to
• Support your microbiome. As we’ve learned, our gut making this week’s grocery list? Try our delicious
microbiota and immune health are tightly vegan recipes and see which dishes you can add
interconnected. By consuming fruits, vegetables, as a staple into your regimen. Have fun adding
mushrooms and fermented foods, you’re your own flare and customizing the recipes to your
supporting your microbiome and thus unique preferences.
supporting a robust and reliable immune • Find simple ways to reduce stress in your life like
system. Fermented foods are easy to make on scheduling just 5 minutes a day to connect with
your own at home, but they’re also just as easy to your breath, and another 5 to connect with nature
buy at the market. As always, be wary of the (if you can). Grounding bare feet into dirt or soil is
source and ingredients, but overall, fermented especially helpful. Recount 5 things you’re grateful
foods are one of few readymade, prepackaged for each night before hitting the pillow.
foods that are generally safe and healthy to eat.

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Ask for help from a trusted friend or loved one when your plate is too full. Tell your body, and your beloved
immune system how much you love them! Thank them for all of their hard work; let them know that you’re there
to support them in whatever ways you can.
• Add 5 minutes of movement to your day, whatever that looks like for you.
• Hydrate. Can you drink 10 glasses of water a day?
• Purify your house. Throw harmful cleaning and bath products away. Add houseplants to help remove harmful
toxins from the air in the meantime. Some houseplants can even provide protection from harmful EMFs!
We hope you’ve enjoyed learning about the miraculous wonders of your immune system and the microbiome.
Just remember, you’re never alone! Next time you make your grocery list, ask yourself, what does my microbiome
want?

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