The Vegetarian’s Guide to Boosting Your Immunity

Can something as simple as what we eat help prevent us from getting sick? YES! Your immune system is the most complex organ system in your body constantly patrolling your every cell + rapidly responding. Our organs, blood vessels, molecules + cells are constantly being protected from the potential disturbances of infections, viruses, wounds, and even cancers. The Vegetarian’s Guide to Boosting Your Immunity will help you keep this system in check + ready when you need it.

Tara’s Tuesday Tips:

The Vegetarian’s Guide to Boosting Your Immunity

On social media + in your inbox, you are likely inundated with someone trying to sell you a supplement, powder, infusion, or cream to boost your immune system. Unfortunately, these are likely not science or data-driven products. Most are gimmicks that leave you with empty promises + an empty wallet. The absolute best thing you can do for your immune system is to support it with good food, good sleep, movement and a few other tips … here you go!

Tara’s Top Tips for Increasing Your Immunity

As I said, there are SO many products you can buy that claim to “boost” your immune system. So far, there is no science to support that any one supplement can bolster your immunity enough to the point that you are more capable of fighting off disease and illness. However, there is ample science to support that the single best thing you can do to keep your immune system working properly is to follow general healthy-living principles. These tips don’t come as a pill or a powder or an IV infusion!

Wash your hands
Stay up-to-date on vaccines (including flu!)
Eat a variety of foods including fruits + vegetables, not one ‘superfood’
Avoid touching your face
Exercise regularly (150 minutes of moderate exercise per week is the current recommendation)
Avoid all tobacco products
Drink alcohol only in moderation (if at all)
Wear sunscreen + insect repellent
Maintain a healthy weight
Get enough sleep
Keep up with routine labs + screenings
Try to minimize stress
Listen to your body: sleep when you are tired, eat when you are hungry, take a break to relieve stress, don’t over-exercise, avoid toxins whenever possible.

How Do Immunity Boosting Foods Work?

Eating certain foods can strengthen our immune system and help our bodies put up a stronger fight against these pathogens. There are things we can do to help our immune systems but there are lots of things that we routinely do that can hinder our immune responses. We can wear down our immune systems with excess stress, exposure to toxins, lack of sleep or exercise. Above all, you guessed it, we can certainly wear down our immune systems with unhealthy eating. So, YES! What we eat can help or hurt our immune systems.

Think of your immune system like an army. A healthy immune system needs strong soldiers to fight the battles. Healthy soldiers with good, regular nourishment are stronger fighters versus those that are poorly nourished and weaker. That nourishment should come in the form of whole, unprocessed foods containing nutrients such as Vitamins E, C, B6 + A, folic acid, selenium, iron, and zinc.

Foods to Choose to Boost Your Immune System:

Citrus
Broccoli
Garlic
Ginger
Spinach
Red Bell Peppers
Almonds
Turmeric
Blueberries
Green Tea
Papaya
Kiwi
Sunflower Seeds
Sweet Potatoes
Miso/fermented foods
Tomatoes
Mushrooms

Food for Thought

“Let Food Be Thy Medicine”

This quote has stood the test of time, and for very good reason. What we eat is a choice, a lifestyle, and a healing power. But what we eat is also part of who we are, our culture, the love and joy we share with the people in our lives. Remember, food can impact your health both negatively and positively. In the same way that you prepare your house for a lurking storm, your car for a long drive, your bank account for retirement, isn’t it appropriate to give your immune system everything it needs to put up a good fight? Start with immune boosting foods and maybe a few other things on the list. Small changes add up to big results. Stay well, fam.

All the best,

Tara 👩🏻‍🍳💚