Power Up Your Immune System

Did you know that approximately 70% of the body’s immune cells are in your gut? Most of our immune system lives alongside our gut bacteria (we have 500 different types of gut bacteria—100 trillion organisms!) So it just makes sense that our diet plays a huge role when it comes to our ability to fend off infections and illnesses.

With the coronavirus on everyone’s mind, it’s a good time to load up on immune-boosting foods (along with regular vigorous exercise, plenty of sleep and frequent hand washing). The right foods will keep your gut microbiome healthy, which will strengthen your immune cells. Here are the most important vitamins and minerals, and where to get them:

Vitamin C This powerful antioxidant is not just in citrus fruits. You can get a hefty dose in leafy green vegetables, bell peppers, Brussels sprouts, strawberries and papaya.

Vitamin E Another infection-fighting antioxidant. Foods high in vitamin E include almonds, peanuts, hazelnuts, sunflower seeds, spinach and broccoli.

Vitamin B6 An important vitamin that is part of nearly 200 biochemical reactions in the body, B6 is critical to proper immune system function. Find it in bananas, chicken breast, cold-water fish, potatoes and chickpeas.

Vitamin A Think orange—carrots, sweet potatoes, pumpkin, cantaloupe, butternut squash. The body turns these carotenoids into vitamin A which strengthens your immunity.

Vitamin D Though it’s best to get vitamins from foods (and you can find D in fatty fish like salmon and in fortified milk), a lot of people have trouble absorbing vitamin D. Check with your doctor to see if you are low in D and can benefit from a supplement.

Folate This B vitamin is important to cell metabolism and helps make and repair DNA which is critical for overall health so eat more beans, peas, leafy greens and whole grains.

Iron It helps your body carry oxygen to cells and it’s not just abundant in red meat. You can get iron from lean poultry, seafood, beans, broccoli and kale.

Selenium Research suggests selenium has a powerful effect on the immune system including the potential to slow the body’s overactive responses to certain cancers. Find it in garlic, broccoli, sardines, tuna, brazil nuts and barley.

Zinc Because it has been shown to control inflammation, this mineral is important. Sources: shrimp, oysters, crab, lean red meat and poultry, legumes, nuts, seeds and yogurt.

Staying hydrated can boost your immune system too. Water helps the body produce lymph, which carries white blood cells and other immune system cells. Aim for half your weight in ounces every day.

Asian Brown Rice & Veggie Salad
| 30 min | 6-8 servings |

1. Cook 1 cup brown rice according to package instructions.
2. Combine ¼ cup extra-virgin olive oil, ¼ cup rice vinegar, 1 tsp each minced garlic and fresh ginger, 1 TBSP each toasted sesame oil, soy sauce and honey, ½ tsp each salt and pepper in a large bowl.
3. To bowl add 6 cups shredded red and green cabbage, ½ cup shredded carrots, 1 diced yellow pepper, 1 cup chopped snow peas, ½ cup chopped cilantro, ½ cup chopped toasted cashews and 4 chopped scallions.
4. Toss well, add cooled rice, toss again, season to taste.