Foods to Support Immune Resilience

Our immune resilience - our ability to boost immunity while reducing inflammation and stress- depends on adequate sleep, mindfulness, community and connectedness, exercise and of course, good nutrition. A well-nourished body is naturally designed to detect and eliminate pathogens and toxins while minimizing harm to the body while it does so.

Our immune resilience is strengthened by a diet rich in unprocessed vegetables, whole fruits and grains, beans, seeds, nuts and well-sourced protein along with hydration from pure water, broth and tea… and it is never too late to nourish the immune system in this way.

Foods that inhibit immune resilience include sugar, damaged fats like transfats along with excess alcohol and caffeine.

Some foods that support immune resilience include:

Garlic

Allicin in garlic has been shown to not only protect cells from damage but also stimulate immune activity and help the body get rid of pathogens through the liver.

Mushrooms

All kinds of mushrooms, maitake, shitake, rishi, cordystes, portabellas – stimulate the immune system by increasing pathogen-killing cells through polysaccharides. Shitake mushrooms contain the added bonus of protein, B vitamins, vitamin D, selenium, niacin, and 7 of the 8 essential amino acids. Reishi are great for also helping regulate the stress response.

Broccoli

Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. Vitamin C deficiency has been shown to impair immunity and create higher susceptibility to infections.

Salmon

Wild-caught, oily fish like salmon and sardines contain long-chain omega-3 fatty acids (including EPA and DHA) which convey numerous benefits on the immune system.

Yogurt

80% of our immune system resides in and around our gut suggesting our microbiome plays a significant role in immune health. Fermented foods are rich in lactic acid bacteria that support a more diverse microbiome. In one small study, restriction of fermented foods was associated with a decrease in the innate immune response of participants. Other sources include real sauerkraut, kimchi and miso.

Pumpkin Seeds

Pumpkin seeds, or pepitas, are a great plant-based source of zinc. In one study, zinc supplementation was found to reduce the incidence of respiratory tract infections. Unfortunately, low zinc levels are common in the elderly. Other good sources include red meat and shellfish.