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  • Writer's pictureMiMi McGee

Immune Boosting Foods

Many of you have asked about foods we should be focusing on to boost our immune systems at this time. Well, as always, adding as much color to our plates as possible through the addition of abundant vegetables & fruits is always the best way. Its not really easy to boost an immune system overnight so it should be a life priority. I try to get some GREENS, BEANS, ONIONS/GARLIC, MUSHROOMS, BERRIES, SEEDS/NUTS into my mouth daily and I encourage you to do the same, always. An easy way to remember this is an acronym Dr. Joel Fuhrman came up with: GBOMBS.

Then there is also Dr. Greger's Daily Dozen, and you can read about those HERE.

These days I am being even more vigilant with my diet, boosting my gut microflora by adding some specific nutrients (and fiber) to boost the immune system. Here are some of the top nutrients I am currently focusing on and a few (there are many) of the plant-based foods which deliver them best.

Selenium: Brazil Nuts (no more than 1 a day) Sunflower seeds, oats

Vitamin C: Potatoes, citrus fruits, ripe bell peppers (red, yellow, orange), Indian gooseberry*

Sulforaphane: Cruciferous veggies (broccoli, collards, kale. mustards, parsnips, radishes, etc.) also the sprouts of these vegetables.

Beta Carotene: Carrots, sweet potatoes, spinach, butternut squash, kale

Vitamin E: Sunflower seeds, almonds, avocados

Zinc: Pumpkin seeds, whole grains, legumes

Magnesium: Bananas, tofu, almonds, dark chocolate, (raw cacao)

Glutathione: Onions, garlic, chives, leeks, shallots, scallions

Vitamin D: (really a hormone) Mushrooms, SUNSHINE! Yes, it varies from person to person but 10 minutes a day for lighter skinned people on the arms and torso if possible should do it. MORE INFO.

Of course all of these nutrients are a part of a balanced Plant Based Diet, filled with Veggies, Fruits, Legumes and Whole Grains! If you do not consume any animal product, another important nutrient is Vitamin B12 which can be supplemented through enriched non-dairy milk, tofu, or in any number of pill forms

Stay well everyone! I'm here if you need me or have any specific questions. I'm not going anywhere...


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