Plant-Based Foods
That Boost Your Immunity
Garlic
The most pungent of the plant kingdom
inhabitants, garlic contains the immune-stimulating compound allicin, which
promotes the activity of white blood cells to destroy cold and flu viruses. It
also stimulates other immune cells, which fight viral, fungal, and bacterial
infections. Garlic kills with near 100 percent effectiveness the human
rhinovirus, which causes colds, common flu, and respiratory viruses.
Because allicin is released when you cut,
chop, chew, or crush raw cloves, allow freshly chopped garlic to stand
for 10 minutes and then cook it, sprinkle it over foods, drop it into soup, or
swallow bits of garlic with some water like a pill. You can also drop a clove
of garlic into some honey and swallow it immediately for a quick dose that
tastes good!
Onions
Onions, like garlic, contain allicin. They
also contain quercetin, a nutrient that breaks up mucus in your head and chest
while boosting your immune system. Additionally, the pungency of onions
increases your blood circulation and makes you sweat, which is helpful during
cold weather to help prevent infections. Consuming raw onion within a few hours
of the first symptoms of a cold or flu produces a strong immune effect.
Chopping onions into your favorite soup or
cooked recipe is a great way to enjoy them. Also, it may sound a little weird,
but putting half an onion in your bedroom while you sleep can help absorb some
of the circulating bacteria and potentially lessen the symptoms of your cold.
Ginger
Spicy, pungent, and delicious, ginger
reduces fevers, soothes sore throats, and encourages coughing to remove mucus
from the chest. Anti-inflammatory chemicals like shagaol and gingerol give
ginger that spicy kick that stimulates blood circulation and opens your
sinuses. Improved circulation means more oxygen is getting to your tissues to
help remove toxins and viruses.
Research has indicated that ginger
can help prevent and treat the flu. Ginger is also extremely helpful for stomachaches,
nausea, and headaches.
If you’re feeling a little sickly, a
homemade ginger tea is one of the best things you can drink. Slice some fresh
ginger root, place it into a pot with water, and bring to a boil. Then drop in
a bit of lemon juice or cayenne, which makes the tea that much more effective
at nourishing and purifying your system.
Cayenne
The cayenne family of hot peppers
(cayenne, habanero, Scotch bonnet, and bird peppers, to name a few) contains
capsicum — a rich source of vitamin C and bioflavonoids, which aid your immune
system in fighting colds and flus. It does this by increasing the production of
white blood cells, which cleanse your cells and tissues of toxins.
Cayenne pepper is also full of beta
carotene and antioxidants that support your immune system and help build
healthy mucus membrane tissue that defends against viruses and bacteria. Spicy
cayenne peppers raise your body’s temperature to make you sweat, increasing the
activity of your immune system.
The fresher the pepper, the more
effective it is. However, fresher also means spicier, so choose accordingly.
When you’re sick, add organic cayenne
powder to some warm water with lemon juice for an intense immune boost.
Squash
Squash is a good source of vitamin C and
carotene. The six carotenoids (out of the 600 found in nature) found most
commonly in human tissue — and supplied by squash and other gourds — decrease
the risk of various cancers, protect the eyes and skin from the effects of
ultraviolet light, and defend against heart disease.
One of them, alpha-carotene, helps slow
down the aging process. Butternut squash is the strongest source of these
nutrients, but you can also try acorn, Hubbard, delicata, calabaza, and
spaghetti squash.
Kale
Like other leafy greens, kale offers up a
good dose of vitamin E. This immunity-boosting antioxidant is known for
increasing the production of B cells, those white blood cells that kill
unwanted bacteria. Whether you eat kale raw in a salad, steam it, or lightly
sauté it, you’ll reap all of its wonderful benefits
Citrus Fruits
Adding a bit of citrus to your diet goes a
long way toward fending off your next cold or flu. Packed with vitamin C,
oranges and grapefruits help increase your body’s resistance to nasty invaders.
The best way to enjoy citrus fruits is to
eat them whole. Otherwise, you can make fresh juice yourself (stay away from
the premade stuff in cartons or in the freezer section at your supermarket).
Green Tea
Green tea is a potent source of antioxidants
called polyphenols — especially catechins. Some studies have found that
catechins can destroy the influenza and common cold viruses.
Sipping a hot cup of green tea when you’re
feeling under the weather can really help you come alive again. Try adding some
honey or lemon to kick it up a bit.
Miso Soup
Miso soup is the plant-based version of
chicken-noodle soup. It has wonderful healing properties that are amazing at
boosting immunity. As a living food, miso is loaded with enzymes and healthy
bacteria that help fight infection and keep your cells thriving.
All you need is one teaspoon of miso paste
stirred into a mug or bowl of warm water, and you’re set. Sip this down,
especially at the first sign of a cold or when you’re just feeling “off” with a
stomachache, headache, or something like that. This is sure to hit the spot and
make you feel good all over.
Mushrooms
For centuries, people around the world have
turned to mushrooms for a healthy immune system. Contemporary researchers now
know why. Studies show that mushrooms increase the production and activity of
white blood cells, making them more aggressive. This is a good thing when you
have an infection.
Shiitake, maitake, chaga, and reishi
mushrooms appear to pack the biggest immunity punch. Experts recommend eating a
quarter ounce to an ounce a few times a day for maximum immune benefits.
