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Eat Well

Jacquelyn Benjamin

If you’re not big on small-talk and you only want to see a list of 30 immune-supportive foods, scroll to the bottom. 😉

The Immune SYSTEM:

The human body is incredible.

The immune system is only one of our many systems. It is wildly complex, impressive, and not fully understood. Truly, if we get lost in the science of it all, we might forget it is a part of us.

It is an intelligent aspect of us that does not even require our conscious control. (Thank goodness! I don’t know about you, but I have enough to remember and do!)

If you need a reminder, watch this animated video to learn how the immune system works.

Invisible Defenses:

Although we can’t see the immune system, if you’ve ever been sick or injured, you’ve seen the immune response in action.

Despite the invisibility of the immune system, there are ways that we can help strengthen our body’s defenses, such as better sleep, beneficial movement, and eating high quality, nutrient-rich foods.

Many vitamins, minerals, nutrients, and supplements are known to support the body’s immune system, and while taking a supplement can be helpful, I’d like to focus on sharing some real foods that are immune-supportive so that you can work with your body at each meal to have a beneficial impact on your own wellness.

Today the focus is on foods that are high in zinc and quercetin as a natural way to support the immune system, but there are many foods that can contribute to good health.

Zinc

Zinc is a mineral that has been studied for decades and is highly-recognized for its impact on the body’s immune function. Zinc deficiencies have been linked to immune, neurological, and reproductive dysfunction, so it’s an important mineral to consider for a wellness regimen.

Here is an excerpt from an abstract in the American Journal of Clinical Nutrition entitled: Zinc and immune function: the biological basis of altered resistance to infection

“It is clear that zinc affects multiple aspects of the immune system, from the barrier of the skin to gene regulation within lymphocytes. Zinc is crucial for normal development and function of cells mediating nonspecific immunity such as neutrophils and natural killer cells. Zinc deficiency also affects development of acquired immunity by preventing both the outgrowth and certain functions of T lymphocytes such as activation, Th1 cytokine production, and B lymphocyte help.” (A H Shankar 1, A S Prasad)

Which foods can help bring this incredible mineral into our bodies?

10 Foods High In Zinc:

  • Meats (including beef, lamb, chicken, and pork)

  • Oysters

  • Eggs (especially the yolk)

  • Beans (kidney beans are a great source)

  • Seeds (pumpkin and flax)

  • Cashews (unsalted is best)

  • Mushrooms (like shiitake)

  • Spinach

  • Yogurt

  • Dark chocolate

QUERCETIN

Quercetin is a plant pigment, or flavonol, that has anti-inflammatory and anti-oxidant benefits. It has been medically studied and shown to:

Eating foods that are high in quercetin can boost the body’s ability to fight free radicals and oxidative stress. Think of it like helpful ammunition for the immune system.

Which foods are higher in quercetin?

10 Foods High in Quercetin:

  • Allium family foods (especially red onions, shallots, and scallions)

  • Cruciferous veggies (particularly broccoli, Brussel sprouts, and cabbage)

  • Red apples

  • Grapes

  • Berries

  • Cherries

  • Kale

  • Almonds

  • Bell Peppers

  • Green Tea

Eat Your Colors

Having a diverse diet that is filled with colorful foods is a natural way to support optimum health.

Aside from zinc and quercetin, many other nutrients and vitamins assist the body’s defenses.

Here are 10 additional foods that can nurture the immune response.

10 Other Foods that Support a Healthy Immune System:

  • Citrus Fruits (lemons, limes, oranges, grapefruit)

  • Turmeric

  • Ginger

  • Brazil Nuts

  • Pomegranite

  • Garlic

  • Sunflower seeds

  • Kiwi

  • Papaya

  • Bone broth

To be informed is to be empowered.

These 30 Immune-boosting foods are only a fraction of the healthy foods you can enjoy on a daily basis. Perhaps you feel inspired to try something new, or to create a new immune-supportive daily habit.

To check the nutritional content of a food, the FDA has a helpful site.

I encourage all clients to educate themselves about health and nutrition, and always speak with your healthcare provider before making drastic changes to your wellness plan, particularly if you are on medications or have special health considerations.

Eat Well!

Jacquelyn Benjamin, Holistic Nutritionist

PS - I’d love to hear how you use any of these foods. Share a recipe, and let me know if you’d like to hear how I use them to support my own wellness.

Feel free to share:


Resources:

Am J Clin Nutr., 1998 Aug;68(2 Suppl):447S-463S.doi: 10.1093/ajcn/68.2.447S.

Zinc and immune function: the biological basis of altered resistance to infection. A H Shankar 1, A S Prasad