The Best Foods To Boost Your Immune System This Season
You know I am all in for eating seasonally. It is, after all, the most sustainable way known to man. And, the best part of it is the joy of supporting the local farmers, and the community we live in. Let’s look together at what foods we can eat to keep the immune system strong and healthy during the fall/winter season.
Back to the roots. I love fall for its splendid choice of colours wherever you look. There is a neverending spectrum of green, yellow, orange, and reddish/brownish colour. Have you ever realised the foods we harvest during this time are also similar colours? Let it be the vibrant pumpkins, wast variety of root vegetables, apples, pears, Brussel sprouts, cabbage, carrots, cauliflower, Swiss chard… As the summer fades away, and with it, the cooling watery foods, the Mother Nature brings in heavier carbohydrate-rich foods that provide more fuel and keep us warm during the winter season.
By all means, it very much depends on what part of the world we live, as countries in the cooler climate will surely have a different choice of fruits and vegetables to compare with a warmer climate.
As I live in the UK, I focused my research on TEMPERATE ZONE, to which UK, Europe, and most of the US belong.
The best foods to eat to boost the immune system during winter
I want to emphasise the necessity of focusing on eating whole colourful foods all year round – that’s the foremost foundation how we build that bulletproof immune system! If you are not getting enough nutrients, your body might be missing these very important immune-boosting powerhouses that help to build that strong and cold/flu/viruses resistant body.
However, I also understand, the choices are sometimes limited, and that’s what got me to choose the list of THE BEST foods we should add to our diet to boost the immune system during those colder days.
As much as I am truly not a big fan of the cold and rainy days, I must say I do immensely love the warming soups and stews the fall/winter season brings! It is also the perfect time to be sipping on hot teas, hot chocolate, turmeric and pumpkin lattes, and adding in hills of delicious warming spices like cinnamon, nutmeg, star anise, cloves, pumpkin spice, ginger, cardamom…
“According to traditional Ayurveda, our metabolism needs to work harder in winter to fuel the inner digestive fire and to stay healthy, the warming foods and spices are needed.
In Chinese medicine, these are referred to as yang foods, which are responsible for the activation and warming of bodily functions that keep us healthy and facilitate the flow of qi, our personal energy.
Today, Western science is providing the data to support these ideas, with numerous studies (and promising results).
Many of these flavour intensives are known to have compounds that help to raise our core body temperature, aid digestion, boost blood circulation, flush the skin with blood, and remove excess water from delicate tissues – all of which help us to stay warm and toasty in frigid temperatures.” (source)
Below, you can find some of the most important foods you need to incorporate into your life in order to build strong immunity. Make sure you are getting plenty of these foods into your diet from A to zinc!
- vitamin A
- vitamin B6 & B12
- vitamin C
- vitamin D
- vitamin E
- Coenzyme Q10
- iron
- magnesium
- selenium
- zinc
Boosting immunity with food: Vitamin A
Vitamin A, also known as an anti-inflammation vitamin, plays a critical role in enhancing the immune system. VitA is involved in the development of the immune system and plays regulatory roles in cellular immune responses and humoral immune processes. It has been also well known for its protective roles against infections, especially along mucous membranes, such as those in the nose, throat, lungs, and bladder. It is also an antioxidant, reducing toxicity and cellular damage.
Beta-carotene, present in plants foods, is converted into vitamin A.
Orange, yellow and green fruits and vegetables are an excellent source of vitamin A. Apricots, asparagus, broccoli, carrots, collards, garlic, sweet potatoes (baked in skin), squash, red and yellow peppers, tomatoes and green leafy vegetables like beet greens, Swiss chard, spinach and Romaine lettuce. More vitamin A rich foods here.
As mentioned, I love cooking stews and soups during the colder days (if only!), and I can tell you it is truly remarkably easy to rotate all of the mentioned veggies. The other day I made a sweet potato and butternut squash soup, and it was utterly delicious! (and simple to make)
Ever popular pumpkin is also a great source of vitamin A. Just one cup of cooked pumpkin provides you with more than daily recommended amount of this precious nutrient.
Herbs available pretty much all year round (as we can get them dried) high in vitamin A include cayenne, chickweed, parsley, paprika, fennel seed, kelp, lemongrass (easy to incorporate into those curries!), burdock root, nettle, oat straw, peppermint, raspberry leaf, red clover, rose hips, sage. The highlighted herbs are the ones I use daily to make my herbal infusions.
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Boosting immunity with food: Vitamin B6
Vitamin B6 – Pyridoxine – is involved in more bodily functions than almost any other nutrient. It affects both physical and mental health. I got involved with vitamin B6 when I found out I have imbalanced hormones (let’s face it, who doesn’t these days?!). It has been associated with female health issues due to its involvement with oestrogen (it may reduce the symptoms of PMS). It’s beneficial if you suffer from water retention, and necessary for the production of hydrochloric acid and the absorption of fats and protein. It also promotes red blood cell formation. It aids in the absorption of vitamin B12, in immune system function, and in antibody production. Vitamin B6 also plays a role in cancer immunity and aids in the prevention of arteriosclerosis.
Rich plant food sources of vitamin B6 I added to my diet are bananas (hello banana bread), avocado, broccoli, cabbage, carrots, cauliflower, peas, prunes, sunflower seeds, walnuts, pulses (legumes) and brown rice. Other sources include corn, dulse (a red seaweed), plantains, potatoes, soybeans, and tempeh. Find more sources of vitamin B6 rich foods here.
Herbs rich in B6 include alfa-alfa, catnip, and oat straw.
Boosting immunity with food: Vitamin C
Vitamin C is involved in over three hundred metabolic functions in the body. It is not a secret, that vitamin C largely influences immunity. It helps to prevent frequent colds and infections. Studies have shown that taking vitamin C can reduce the symptoms of asthma, it helps to prevent frequent colds and infections, it helps to prevent cancer, increase the absorption of iron, and protects our bodies against harmful effects of pollution.
You might be surprised, but the all-of-the-times promoted orange juice is not the best choice of vitamin C at all (unless it is freshly squeezed – cold extracted, and drank straight away)! Whilst it is true, that citrus fruits contain vitamin C, try sources that are richer in this valuable nutrient like the ones noted below.
Great plant-based sources of Vitamin C are broccoli, red and green sweet bell peppers, radishes, Brussel sprouts, green beans, cabbage, cauliflower, kale, rosehips, spinach, Swiss chard, tomatoes.
Herbs are an amazing source of vitamin C, you should try: alfalfa, burdock root, cayenne, eyebright, fennel seed, fenugreek, kelp, peppermint, nettle, oat straw, paprika, parsley, raspberry leaf, red clover, rose hips, skull cap, and yarrow. Is it the time when you will finally make the herbal infusion?
Boosting immunity with food: Vitamin D
Vitamin D is formed by the body in response to the action of sunlight on the skin and the deficiency of this vitamin is widespread. We spend far more time indoors than we used to, and even if we do make sure to get outside as often as possible, those of us who live in the northern hemisphere just don’t get enough sun much of the year to make the vitamin D our bodies require to function well. Vitamin C enhances immunity, it protects against muscle weakness, and it is involved in the regulation of heartbeat. It is important in the prevention of type 2 diabetes. It’s also necessary for thyroid function and many other reactions in our bodies.
It is also extremely underrated and has a massive influence on mood disorders, and can help with a variety of mental issues like depression, SAD (seasonal affective disorder), and anxiety. (source)
The best plant sources of Vitamin D (D2) are mushrooms (especially shiitake and chanterelle) and fortified oatmeal. Find a list of more foods that contain vitamin D here.
Herbs that are high in vitamin D are alfalfa, dandelion greens, eyebright, fenugreek, fennel, nettle, oat straw and parsley.
Boosting immunity with food: Vitamin E
The need for vitamin E in regards to enhancing the immune system get even more critical as we age, so we can’t leave it off of this immune-boosting list. When we get older, we become more susceptible to infections and illnesses. Taking Vitamin E, however, helps level the playing field and gives our immune system a shot of “youth.” The facts about vitamin E show that it is an incredible antioxidant that does a great job in fighting off infections. The other vitamin E benefits besides boosting the immune system are really quite impressive. It can prevent heart disease, all kinds of cancers, blood disorders, vision loss, arthritis, and much more. (source)
Plant-based source of vitamin E: Try to eat more cold-pressed olive oil, avocados, almonds, walnuts, sunflower seeds, sesame seeds, pecans, hazelnuts, cashew nuts, legumes, sweet potatoes, dark green leafy vegetables. sea vegetables like dulse and kelp, and whole grains. More foods high in vitamin here are listed here.
Every time I cook a stew or soup, I add a tablespoon of seeds to the bowl just before I eat. I also keep grounded sesame seeds, flax seeds, pumpkin seeds and sunflower seeds in a glass jar (store it in the fridge so they won’t get rancid fast) and add it to my porridge or a smoothie. These particular seeds I cycle according to where am I in my monthly cycle, but that’s a whole another topic!
Herbs with a significant amount of vitamin E: alfalfa, bladderwrack, dandelion, dong quai, nettle, oar straw, raspberry leaf, and rose hips.
Boosting immunity with food: Coenzyme Q10
Coenzyme Q10 (CoQ10, also called ubiquinone) is an antioxidant that is made in the human body and helps convert food into energy. CoQ10 is needed for the basic functioning of the cells as well as for our immune system. Studies show that CoQ10 has an immune-enhancing effect and saves immune cells from being damaged by their own agents of destruction. It also reduces the damage caused by free radicals to the communication pathways in the immune system. (source)
Research in Japan has shown that CoQ10 also protects the stomach lining and duodenum, and it may help heal duodenal ulcers.
Some of the heartiest plant-based sources of Coenzyme Q10 are peanuts, sesame seeds, pistachio, steamed broccoli, and cooked cauliflower.
Animal source of Coenzyme Q10: mackerel, salmon, sardines, chicken.
Boosting immunity with food: iron
Iron is required for a healthy immune system and for energy production. Strict vegans and vegetarians are susceptible to iron deficiency, as the animal source of iron (heme iron) is more readily absorbed into the body. When eating iron-rich foods, it is best to pair them with vitamin C containing foods. If you are suffering from frequent infections or low energy, increase your intake of iron rich foods. Also, coffee lovers, be aware that coffee reduces the absorption of iron in the gut.
The best plant-based sources of iron: spinach, lentils, soybeans, kidney beans, garbanzo, black beans, sesame seeds, and pumpkin seeds. The following foods also contain small amounts of iron: almonds, avocados, beets, cashew nuts, green beans, spring greens, kale, millet, peaches, pears, peas, dried prunes, pumpkins, raisins, rice, quinoa, and green leafy vegetables. More foods high in iron are listed here.
Many herbs and spices are among the very most iron-rich foods. Cooking with these (or adding some parsley or olives – or molasses) can be the secret of adding iron to any dish. Other herbs and spices rich in iron are nettle, thyme, spearmint, marjoram, dill, cumin seeds, basil, coriander, bay leaf, turmeric, sage.
Boosting immunity with food: magnesium
Not only does magnesium play an important role in over 300 bodily processes, including the immune system function, it also seems to be an important mineral to help with sleep, to prevent depression, dizziness, muscle weakness, PMS, and also aids in maintaining the body’s proper pH and normal body temperature. Magnesium is also considered to be one of the best nutrients to cope with stress. My top favourite way how to literally soak in magnesium is taking Epsom salt bath at least twice a weak. Our skin is the largest bodily organ after all, so by taking an Epsom salts bath we don’t only perform a wonderful self-care act, but also helping our body to function optimally. Win-win!
It’s time to make the chia pudding to help you beat the colds my lovely! Some of the plant-based foods that contain the highest amount of magnesium are raw cacao. avocados, nuts, seeds, green leafy vegetables, blackstrap molasses, whole grains, soybeans, tofu, figs, garlic, grapefruit, banana, brown rice, quinoa, lentils, whole grains… Find more magnesium-containing foods here.
My favourite herbs high in magnesium are alfalfa, chamomile, dandelion, nettle, oat straw, peppermint, raspberry leaf, red clover, yarrow and sage. Find the extensive list of spices rich in magnesium here.
Boosting immunity with food: selenium
Selenium is another important mineral that plays a significant role in a healthy immune system. It has a reputation for being highly protective against the formation of certain types of tumors. Selenium and vitamin E act synergistically to aid in the production of antibodies and help maintain a healthy heart and liver. This mineral is also an important co-factor in the body’s enzyme detoxification system and acts as a powerful antioxidant. Selenium protects against heavy metal toxicity.
The only truly concentrated natural source of selenium is found in Brazil nuts. One Brazil nut a day will keep your selenium levels at the bay! A small amount of selenium can be also found in brown rice, brewer’s yeast, broccoli, dulse, garlic, onions, mushrooms, kelp, molasses, green and brown lentils, houmus, cashew nuts, wheat germ and whole grains. Find more selenium rich foods here and here.
Herbs rich in selenium: alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, lemongrass, ginseng, hawthorn berry, milk thistle, nettle, oat straw, parsley, peppermint, raspberry leaf, rose hips, yarrow.
Boosting immunity with food: zinc
Zinc is a vital nutrient for immunity since it is required for the formation and activation of T-cells and helps the body to fight the viruses. Also important for skin tone, cell growth and repair, and healing of the wounds. Zinc has been shown to reduce the severity and duration of colds. It is an important nutrient for bone formation and it protects the liver from chemical damage.
You can zinc from plant-based sources like pumpkin seeds, legumes, lima beans, kelp, mushrooms, soy lecithin, soybeans, sunflower seeds and whole grains. Find more foods that contain zinc here.
Herbs containing zinc: alfalfa, burdock root, cayenne, chamomile, chickweed, dandelion, nettle, parsley, sage, skullcap, wild yam.
Conclusion
You will do yourself a favour by consuming a wide variety of colourful foods that are in season.
Cook from scratch and listen to your body. Your body intuitively knows, what it needs.
Cut out the junk, sugar and white refined flour, limit the coffee and alcohol consumption and drink more water and herbal teas.
Do it for yourself, because you deserve to be healthy for the years to come.
Your body will thank you.
All my love,
Kristina
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This information is for educational purposes only, and it is not intended to diagnose, cure or prevent any disease.
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