We want you to know that we care for all of you Wicked ninjas out there, and are thinking of you during this challenging time. Here are a few tips about how these immune system booster foods can support you during cold and flu season from our in-house nutritionist, Barb Sheldon-Thomas.
*Please note that this article is for educational purposes only and not meant to replace medical advice. Always consult your doctor about your own health and circumstances.
Giving our bodies the fuel they need to support immune function is always crucial, and particularly when more aggressive viruses are around. Food is our fuel and creates an impact on our bodies, either by supporting us (whole foods) or creating congestion (nutrient-deficient food products). We can look to the nutrients in the food itself especially if we are tight on budget and cannot afford expensive supplements. Here are a few of my favorite nutrients and foods that help to generally support the immune system. Remember- everyone is different and nutrients affect us all in a variety of ways. Consult with your health care provider before beginning any new health regimen.
PUMPKIN SEEDS AND CASHEWS:
Nuts and seeds contain zinc, which is a mineral that has been shown to provide infection-fighting properties. Lentils and garbanzo beans also contain this trace mineral.1 Get sprinkling those pumpkin seeds on everything from salads to tacos and make yourself a nice fresh batch of cashew milk while you are at it.
MUSHROOMS:
You know we love mushrooms here at Wicked, and part of the reason is that studies have shown for years that they contain immune-supportive compounds. Shiitake, reishi, and maitake are particularly well studied but even crimini mushrooms offer potential immune support. Cook and eat liberally! Here’s some of our favorite mushroom soup recipe.2
HERBS, ROOTS, AND SPICES:
We sometimes forget or don’t even know, that herbs and spices are important health allies. Most green herbs like cilantro, parsley, and rosemary have antimicrobial properties, spices have thermogenic action in the body which help detoxify, and roots like garlic, turmeric, ginger, and onions contain minerals and compounds that are anti-inflammatory and sometimes even anti-viral. 4 5
Here’s our spice guide to help you spice up your health!
DARK GREEN LEAFIES AND BERRIES:
Nature shows us where the nutrients are! The deeper and richer the color of our plants, the more unique nutrient compounds they contain. Things like kale, spinach, swiss chard, blueberries, and raspberries all contain vitamins like Vitamin C and B5 that help keep our immune system functioning optimally5. If you are new to cooking with these plants, you can always start by putting them in the blender! Here’s a link to an awesome, nutrient-dense smoothie recipe to help you do that.
RED AND YELLOW FOODS:
Plants that are red, orange, or yellow contain the phytonutrient beta-carotene (think: carrots). Beta Carotene is very supportive for tissue, especially lung tissue regeneration and development, and scavenging free radicals and protecting our cells.3
Most importantly, though, Wicked friends, at times like this, it’s essential that we reduce our sugar intake, and increase our quality of sleep. These two steps can go a long way to contributing to your body’s resiliency4. Refined sugar can deplete our body of nutrients which can cause an inflammatory response in the body and suppression of certain immune factors. Best to feed your body nutrient-dense fuel that gives our immune warriors fighting chance to do their job. And as far as sleep goes, use this opportunity of canceled events and extra home time to get cozy, drink some chamomile tea and get your sleep on. Well-rested bodies get a chance to fortify their systems and replenish their energy while they sleep!
So, take this time for you! Get cooking, get these immune system booster foods in ya, get cozy, read a book, and stay strong over the next while. And don’t forget to drink that water!
REFERENCES
- Impairment of cell-mediated immunity functions by dietary zinc deficiency in mice | PNAS. short. Accessed March 13, 2020.
- White button, portabella, and shiitake mushroom supplementation up-regulates interleukin-23 secretion in acute dextran sodium sulfate colitis C57BL… – PubMed – NCBI. Accessed March 13, 2020.
- β-Carotene Is an Important Vitamin A Source for Humans | The Journal of Nutrition | Oxford Academic. Accessed March 16, 2020.
- Role of sugars in human neutrophilic phagocytosis | The American Journal of Clinical Nutrition | Oxford Academic. Accessed March 13, 2020.
- Systematic Screening of Total Antioxidants in Dietary Plants | The Journal of Nutrition | Oxford Academic. Accessed March 16, 2020.
