TOP IMMUNITY SUPERFOODS & How to Use Them

1TOP IMMUNITY SUPERFOODS & How to Use Them


Introduction

Whether you have a simple cold, a flu that makes you ache and sweat, or a long-term infection such as Epstein-Barr or Ross River Fever, it’s a sign your immune system is im-paired and your defence system is down.

We are exposed to viruses and bacteria on a daily basis. When we go to the shops, use a public bathroom, or shake hands with our neighbour, we are exposing ourselves to potential pathogens. That’s why it’s im-portant to cover the basics like washing our hands, avoiding others when they are sick, and making sure to get enough sleep. But have you ever wondered why two people who have the same exposure experience different outcomes – one gets sick and the other doesn’t?

The difference all boils down to the strength of their immune system.

https://gutimmunesolution.com/


The mucous membranes, for example, which are found in places like your nose, eyes, and mouth, use white blood cells to fight infections before they can get inside you. Then you have T cells and B cells, which work together to create antibodies that fight off pathogens and then destroy infected cells through-out your body. Your bone marrow and spleen are responsible for making the white blood cells which fight infections – and your lymphatic system transports a fluid containing the white blood cells throughout your body.

Your immune system is a network of organs, tissues, cells, and even bac-teria that work together to protect you against foreign invaders such as bac-terial pathogens, viruses, parasites, and fungi. Your lymph nodes, spleen, bone marrow, white blood cells, cyto-kines, thymus, lymphocytes, and even your gut microbiome are all part of this defence network.

Your immune system is essentially your body’s ‘department of defence’. When your immune system is working well, it acts like a powerful, well-regulated army consisting of several highly specialised types of ‘combatants’ whose job it is to firstly recognise the threat and then respond to it appropriately.


The Role of Your Gut in Immune Function

Your gut also plays a large role in the development and function of your immune system. This is because 70-80% of your immune system is in the gut. It’s actually influenced and taught by the gut microbiome!

It has been estimated that the human gut houses 100 trillion microbial cells (collectively referred to as the gut microbiota), which is 10 times the number of human cells.1 Some would even say we are more bacteria than we are human! Your microbiome includes not only bacteria, but also fungi, parasites, and viruses. In a healthy person, these “bugs” coexist peacefully with the largest numbers found in the small and large intestines.

When everything is running smoothly, your gut sends signals for the develop-ment of healthy immune responses. In exchange, your immune system helps to populate your microbiome with health-promoting microbes which provide protection from invaders (pathogenic organisms) by competing for nutrients and attachment sites at the mucus membranes of the gut. These bacteria are also essential in the digestion and absorption of nutrients from your food that are critical for the proper functioning of your immune system.

The more diverse your microbiome is – the more you have of the different beneficial bacteria and the less you have of the harmful ones – the healthier your gut is going to be and the more robust your immune system. The intestinal lining of your gut is delicate and if it becomes compromised, you are more vulnerable to new harmful invaders. Therefore, nourishing your gut and correcting any gut bacteria imbalances can go a long way in strengthening and modulating your overall immune system.

[1] Sender R, Fuchs S, Milo R. Revised Estimates for the Number of Human and Bacteria Cells in the Body. PLoS Biol. 2016 Aug 19;14(8):e1002533. doi:10.1371/journal.pbio.1002533. eCollection 2016 Aug. PubMed PMID: 27541692; PubMed Central PMCID: PMC4991899.


How is the Gut Microbiome Developed?

As you know, most of the human microbiota reside in the gut, and as it turns out, so does most of the immune system. This interaction between the gut microbiome and the immune system begins at birth. As babies exit the birthing canal, they consume their mother’s fluid, which is filled with bacteria that literally forms the basis of that child’s bacterial flora for life. If a child is born via caesarean, they skip this vital step and it’s important to supplement with probiotics. Breast-feeding then further develops this im-mune development process as important immune markers, beneficial bacteria, and antibodies are passed onto the baby via the breastmilk.

While the immune system is fully developed at birth, it is not fully matured. Once you are exposed to bacteria, both beneficial and harmful, your immune response starts to develop and mature. In fact, it can take about two years for the baby’s immune system to fully mature. However, due to the modern germaphobic society, antibiotics, and toxins, it is now harder for your immune system to develop a balanced response. Excessive sterilisation prevents children’s immune systems from getting the practice needed to mature, which has increased the rate of allergies and chronic infections in children.


What Impairs Your Immune Function?

There are many things that can impair your immune function, like:

→ psychological and emotional stress

→ lack of exercise (or too much exercise)

→ lack of sleep

→ exposure to pollution, cigarette smoke, or other toxins

→ chronic inflammation

→ poor gut health

→ mitochondrial dysfunction

→ excessive alcohol consumption

→ poor diet

→ nutrient deficiencies


Diet and Immunity Since your immune system can be altered by environmental, dietary, and lifestyle factors, it’s possible to strengthen your defences through nutrition. In fact, when it comes to promoting a healthy immune system, nutrition is critically important. As you get older, it becomes even more important to eat more immune-supporting foods, as immunity typically declines with age due to nutrient deficiencies and impaired absorption.

Since the early 1960s, systematic scientific research

has repeatedly confirmed that a diet high in fiber from

vegetables, fruits, and unrefined grains and low in

processed and chemically adulterated foods can enhance

your immune system and protect you from a wide range of

serious diseases. Nutrition experts and scientists worldwide agree that high intakes of saturated fats from meat, dairy products, and convenience foods are linked with coronary heart diseases, and that the activity of the immune system is improved by decreased total fat intake.

A recent global survey carried out by the World Cancer

Research Fund together with the American Institute of

Cancer Research concluded that plant-based diets protect

against cancer. Hundreds of reliable studies show that fresh vegetables, fruits, nuts, grains, and legumes are packed with immune-supporting phytochemicals. By applying knowledge of these nutrients and how they work to your diet, you can enhance your immune system and help protect yourself against a host of ailments.

Let’s have a look at some of the main foods or food groups that help enhance immune function:


1. Antioxidant-rich foods

Antioxidants are compounds which help protect healthy cells in your body and counteract unstable molecules called free radicals. Free radicals can cause damage by altering the instructions coded in a strand of DNA or altering a cell’s membrane, changing the movement of what enters or leaves a cell.2 The body generates free radicals in response to environmental insults, such as tobacco smoke, ultraviolet rays, air pollution, alcohol, and bacterial, fungal, or viral infections.

These free radicals do not have a full balance of electrons; hence they steal electrons from other molecules, damaging them in the process. Antioxidants counteract these free radicals by generously donating electrons to free radicals and neutralising them.3 Essentially, they act as a natural “off switch” for the free radicals, thus reducing their capacity to damage. As free radicals are so ubiquitous, you need an adequate supply of

[2] Phaniendra, A., Jestadi, D. B., & Periyasamy, L. (2015). Free radicals: properties, sources, targets, and their implication in various diseases. Indian journal of clinical biochemistry : IJCB, 30(1), 11–26. https://doi.org/10.1007/s12291-014-0446-0

[3] Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy reviews, 4(8), 118–126. https://doi.org/10.4103/0973-7847.70902

https://doi.org/10.1007/s12291-014-0446-0

https://doi.org/10.4103/0973-7847.70902


antioxidants to offset them and act as this natural “off switch”. When free radicals outnumber antioxidants, it can lead to a state of oxidative stress and multiple illnesses including diabetes, heart disease, and cancer.

Your body’s cells naturally produce some powerful antioxidants such as glutathione, coenzyme Q10, and alpha lipoic acid, but you can also get other antioxidants from your food such as vitamin C, vitamin E, B-carotene, selenium, and manganese. Your body cannot manufacture these micronutrients so they must be supplied in the diet.

Antioxidants are generally found in plant-based foods. The three most common are known as the “ACE” vitamins – beta-carotene (which is the plant form of vitamin A), vitamin C, and vitamin E. Red, yellow, and orange vegetables are rich in the antioxidant nutrients, lycopene, beta carotene, and vitamin C, and are a great support to your immune system function. Citrus fruits, berries, and kiwi are rich in protective antioxidants like vitamin C, which can help to support your immune system and make you less susceptible to illness. Purple vegetables such as purple cauliflower, purple carrots, red onion, eggplant, and purple cabbage, are also loaded with antioxidants called anthocyanins, which give them their coloring and heal your cells from damage.


2. Prebiotic foods

Many experts agree that prebiotic fiber is the single most important nutrient for a healthy gut – and hence a healthy immune system. In fact, prebiotics serve as a critical food source for the probiotic bacteria that occupy your colon and bowel. Without the fuel they need, your gut bacteria won’t be able to perform the host of functions they play in your health including reducing inflammation and improving your immune system.

A prebiotic is a type of fiber (but not all fiber is prebiotic). Prebiotics include fructans and galacto-oligosaccharides. When you feed your gut microbes prebiotic fibers, they produce short-chain fatty acids (SCFAs) which promote the growth of beneficial bacteria such as Lactobacillus and Bifidobacterium.4 Acetate, propionate, and butyrate are the main short-chain fatty acids produced in the colon by bacterial fermentation of dietary fibers and resistant starch.

Prebiotics occur naturally in many plant-based foods such as vegetables, fruits, and whole grains.

Prebiotic-rich foods include artichokes, garlic, onions, leek, asparagus, beetroot, cabbage, beans and legumes, leafy greens, custard apples, nectarines, white peaches, dried fruit, cashews, and pistachios.

[4] McLoughlin RF, Berthon BS, Jensen ME, Baines KJ, Wood LG. Short-chain fatty acids, prebiotics, synbiotics, and systemic inflammation: a systematic review and meta-analysis. Am J Clin Nutr. 2017 Sep 1;106(3):930-945. doi: 10.3945/ajcn.117.156265. PMID: 28793992.


3. Probiotic-rich foods

When it comes to strengthening and reinforcing your system of defence, your gut microbiome is key – and this is where probiotics come in. Probiotics help to strengthen the body against pathogens by improving the integrity of the gut wall barrier to stop harmful microorganisms from entering the bloodstream. They also inhibit the growth of pathogenic bacteria by competing for nutrients that would otherwise be utilised by the pathogens for growth and proliferation.

For example, research has shown that probiotics such as Lactobacillus rhamnosus and Lactoba-cillus plantarum have the ability to inhibit attach-ment of the pathogen E. Coli in the gastrointes-tinal tract.5 Some probiotics also have the ability to enhance innate immunity by supporting the function of white blood cells and modulating inflammation induced by pathogens.6

[5] Mack DR, Michail S, Wei S, McDougall L, Hollingsworth MA. Probiotics inhibit enteropathogenic E. coli adherence in vitro by inducing intestinal mucin gene expression. Am J Physiol. 1999 Apr;276(4):G941-50. doi: 10.1152/ajpgi.1999.276.4.G941. PMID: 10198338.

[6] Vanderpool, C., Yan, F., & Polk, D. B. (2008). Mechanisms of probiotic action: Implications for therapeutic applications in inflammatory bowel diseases. Inflammatory bowel diseases, 14(11), 1585–1596. https://doi.org/10.1002/ibd.20525

https://doi.org/10.1002/ibd.20525


Whilst you can get probiotics in supplemental form, it is not the only way to increase the abundance and diversity within your microbiome. Long before specialised capsules were available, people were consuming live probiotics in the form of fermented foods. The process of fermentation makes food more nutritionally rich by creating probiotics and prebiotics and making vitamins and minerals more bioavailable. Foods such as kimchi, sauerkraut, tempeh, miso, yoghurt, and kefir are great sources of probiotics.

When shopping for store-bought ferments, be sure to opt for products that contain live microorganisms. Steer clear of products that are shelf-stable (non-refrigerated) or pasteurized. Read the ingredients list to ensure that the product is actually fermented and not just marinated in vinegar. There are several specific strains that have been shown to improve immunity including Lactobacillus rhamnosus, Lactobacillus plantarum, Bifidobacterium animalis, Bifidobacterium lactis, and Lactobacillus acidophilus.

4. Dark leafy greens

Dark leafy green vegetables such as kale, collard greens, mustard greens, broccoli, bok-choy, and Brussels sprouts are packed with phytonutrients re-quired for the optimal functioning of your immune system. They have been shown to play a critical role in regulating the immune system by providing important chemical signals that encourage immune cells in the gut to function properly.7

Dark leafy greens are rich in folate, calcium, and anti-oxidants such as lutein and zeaxanthin. Folate is espe-cially vital for producing antibodies that work to destroy antigens that can cause illness. When chewed and chopped, these vegetables also release compounds called isothiocyanates and indoles that protect against various carcinogens.8 They help reduce the activity of estrogen in the body and therefore have a twofold role in protecting against estrogen-related cancers.

Green veggies are versatile and easy to incorporate into your meals. You can add them to a salad, sauté them, chop and add them to cooked dishes, or blend them into smoothies. Make sure to buy organic as these are among the crops where the most pesticides are used.

[7] Cell Press. (2011, October 17). Eating green veggies improves immune defenses. ScienceDaily. Retrieved September 5, 2021 from www.sciencedaily.com/releases/2011/10/111013121509.htm

[8] Higdon, J. V., Delage, B., Williams, D. E., & Dashwood, R. H. (2007). Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis. Pharmacological research, 55(3), 224–236. https://doi.org/10.1016/j.phrs.2007.01.009


http://www.sciencedaily.com/releases/2011/10/111013121509.htm

https://doi.org/10.1016/j.phrs.2007.01.009


5. Onions

Onions contain numerous nutrients and phyto-chemicals, many of which offer benefits for your immune system. They contain prebiotic fructans, a group of complex carbohydrates that provide soluble fiber. This fiber passes undigested through the small intestine to the large intestine where it provides food for the beneficial bacteria such as Bifidobacteria and Lactobacilli.

Onions are also packed with immune-supporting nutrients such as selenium, zinc, and vitaminC. Selenium, especially, is found in higher concentra-tions in onions than in other vegetables. Selenium plays a key role in immune system regulation. It stimulates the immune system to increase the production of antibodies and causes increased T cell and macrophage activity.9 This mineral also exhibits antibacterial and antiviral properties and may play a part in the management of inflam-matory and allergic conditions.

[9] Kieliszek, M., & Błażejak, S. (2016). Current Knowledge on the Importance of Selenium in Food for Living Organisms: A Review. Molecules (Basel, Switzerland), 21(5), 609. https://doi.org/10.3390/molecules21050609

https://doi.org/10.3390/molecules21050609


Studies have shown deficiencies of selenium to be associated with a dampened immune response as immune cells undergo more oxidation, causing them to develop and reproduce inefficiently.10

Onions are also one of the best sources of the antioxidant flavonoid, quercetin, which has both antiviral properties and histamine-regulating ef-fects.11 The red and yellow varieties are particularly high in quercetin with the highest concentration in the outer rings. Onions are also considered to be the most powerful natural antibiotic, which can fight off both viral and bacterial infections and ease the symptoms of a sore throat.

[10] Huang, Z., Rose, A. H., & Hoffmann, P. R. (2012). The role of selenium in inflammation and immunity: from molecular mechanisms to therapeutic opportunities. Antioxidants & redox signaling, 16(7), 705–743. https://doi.org/10.1089/ars.2011.4145

[11] Mlcek, J., Jurikova, T., Skrovankova, S., & Sochor, J. (2016). Quercetin and Its Anti-Allergic Immune Response. Molecules (Basel, Switzerland), 21(5), 623. https://doi.org/10.3390/molecules21050623

https://doi.org/10.1089/ars.2011.4145

https://doi.org/10.3390/molecules21050623


6. Garlic

One of the most well-known foods to enhance your immune system and fight against infections is garlic. Garlic is loaded with nutrients and phytochemicals which protect against a wide range of bacterial, fungal, and viral infections.

Garlic is one of the most effective natural antimicrobials, stimulating the pro-duction of white blood cells and acting against a wide range of bacteria, fungi, parasites, and viruses.12 Even with the development of modern antibiotics and a more comprehensive understanding of microbiology, garlic is still regarded by many as first-line treatment for infectious diseases.

Garlic is used to combat fungal infections such as yeast infections, athlete’s foot, and ringworm, and is a standard ingredient in anti-candida diets.13 Like onion, garlic also contains fructans which selectively stimulate beneficial bacteria and inhibit pathogens in the gut.

[12] Mikaili, P., Maadirad, S., Moloudizargari, M., Aghajanshakeri, S., & Sarahroodi, S. (2013). Therapeutic uses and pharmacological properties of garlic, shallot, and their biologically active compounds. Iranian journal of basic medical sciences, 16(10), 1031–1048.

[13] Krstin, S., Sobeh, M., Braun, M. S., & Wink, M. (2018). Anti-Parasitic Activities of Allium sativum and Allium cepa against Trypanosoma b. brucei and Leishmania tarentolae. Medicines (Basel, Switzerland), 5(2), 37. https://doi.org/10.3390/medicines5020037

https://doi.org/10.3390/medicines5020037


Research has shown garlic to significantly reduce the severity of cold and flu symptoms and to prevent their occurrence.14 One study gave 146 healthy volunteers either garlic supplements or a placebo for three months. The garlic group had a 63% lower risk of getting a cold and their colds were also 70% shorter.15

Garlic has also been shown to inhibit the growth of tumor cells and slow the spread of malignant tumors as well as have chemopreventive effects. In fact, in 1990, the US National Cancer Institute initiated the Designer Food Program to determine which foods played an important role in cancer prevention.16 They concluded that garlic may be the most potent cancer-fighting food!

[14] Nantz, M. P., Rowe, C. A., Muller, C. E., Creasy, R. A., Stanilka, J. M., & Percival, S. S. (2012). Supplementation with aged garlic extract improves both NK and γδ-T cell function and reduces the severity of cold and flu symptoms: a randomized, double-blind, placebo-controlled nutrition intervention. Clinical nutrition (Edinburgh, Scotland), 31(3), 337–344. https://doi.org/10.1016/j.clnu.2011.11.019

[15] Josling P. (2001). Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled survey. Advances in therapy, 18(4), 189–193. https://doi.org/10.1007/BF02850113

[16] Dahanukar SA, Thatte UM. Current status of ayurveda in phytomedicine. Phytomedicine. 1997 Dec;4(4):359-68. doi: 10.1016/S0944-7113(97)80048-7. PMID: 23195589.

https://doi.org/10.1016/j.clnu.2011.11.019

https://doi.org/10.1007/BF02850113


7. Ginger

Ginger is a potent anti-inflammatory and antioxidant that helps combat the effects of free radicals on your cells. It also has antimicrobial and antifungal properties and can help protect against oral and respiratory infections.17 Due to its high concentration of plant compounds, ginger has significant antiviral activity. The specific compounds in ginger, gingerols and zingerone, have been found to inhibit viral replication and prevent viruses from entering host cells.18

Ginger is also a diaphoretic which means that it promotes sweating and is warming to the body. It is also a useful cough remedy as it helps break down and expel mucous and clears your airways.

You can purchase ginger root fresh and then keep it in the freezer. When you’re ready to use it, grate it into smoothies or stir-fries or boil it for a hot ginger tea. You can also use it in a dried, powdered, or oil form. However, it is best to use fresh ginger to get more of its benefits.

[17] Rahmani, A. H., Shabrmi, F. M., & Aly, S. M. (2014). Active ingredients of ginger as potential candidates in the prevention and treatment of diseases via modulation of biological activities. International journal of physiology, pathophysiology and pharmacology, 6(2), 125–136.

[18] Rouf, R., Uddin, S. J., Sarker, D. K., Islam, M. T., Ali, E. S., Shilpi, J. A., Nahar, L., Tiralongo, E., & Sarker, S. D. (2020). Antiviral potential of garlic (Allium sativum) and its organosulfur compounds: A systematic update of pre-clinical and clinical data. Trends in food science & technology, 104, 219–234. https://doi.org/10.1016/j.tifs.2020.08.006

https://doi.org/10.1016/j.tifs.2020.08.006

https://doi.org/10.1016/j.tifs.2020.08.006


8. Mushrooms

Mushrooms have been used for centu-ries in Chinese medicine and were con-sidered to be beneficial in promoting longevity and even immortality! Whilst mushrooms do have some limitations in these areas, the many therapeutic benefits of mushrooms have become increasingly recognised in Western medicine especial-ly in regards to their immune-modulating and anti-cancer properties.

Shiitake, for example, has been used to alleviate the common cold for centuries. It enhances host resistance against infec-tions by bacteria, fungi, parasites, and vi-ruses.19 It is also an excellent source of im-mune-supporting minerals and vitamins, essential amino acids, and enzymes. They are particularly high in vitamin B5 which enhances your ability to cope with stress.

[19] Ngai, P. H., & Ng, T. B. (2003). Lentin, a novel and potent antifungal protein from shitake mushroom with inhibitory effects on activity of human immunodeficiency virus-1 reverse transcriptase and proliferation of leukemia cells. Life sciences, 73(26), 3363–3374. https://doi.org/10.1016/j.lfs.2003.06.023

https://doi.org/10.1016/j.lfs.2003.06.023


Shiitake’s ability to stimulate resistance to disease is largely attributed to a sugar molecule called lentinan. Studies have shown that lentinan does not kill cancer cells directly but enhances the immune system by increasing the activity and number of macrophages and blood lymphocytes.20 Shiitake has the ability to strengthen the body’s first line of defense against infection by encouraging blood cells to destroy any harmful organisms. It also fights against cancer by stimulating the body’s own ability to “switch off” and eliminate malignant cells and suppressing particular enzymes which are known to metabolize procarcinogens to active forms.21

There are many other mushrooms that are also used medicinally. Reishi is an antioxidant and an anti-inflammatory that helps regulate the immune system by stimulating immune cells. Lion’s Mane, due to its polysaccharide compounds, also has immune-stimulating and anti-inflammatory properties as does Cordyceps and Chaga mushrooms.

[20] Vetvicka, V., & Vetvickova, J. (2014). Immune-enhancing effects of Maitake (Grifola frondosa) and Shiitake (Lentinula edodes) extracts. Annals of translational medicine, 2(2), 14. https://doi.org/10.3978/j.issn.2305-5839.2014.01.05

[21] Rincão, V. P., Yamamoto, K. A., Ricardo, N. M., Soares, S. A., Meirelles, L. D., Nozawa, C., & Linhares, R. E. (2012). Polysaccharide and extracts from Lentinula edodes: structural features and antiviral activity. Virology journal, 9, 37. https://doi.org/10.1186/1743-422X-9-37

https://doi.org/10.3978/j.issn.2305-5839.2014.01.05

https://doi.org/10.1186/1743-422X-9-37


9. Nuts and seeds

Nuts and seeds such as chia seeds, flaxseeds, sunflower seeds, walnuts, and almonds are a simple addition to many dishes to help support immune system function. They contain various disease-preventing nutrients such as fiber and omega 3 fatty acids, as well as vitamins and minerals. Sunflower seeds and almonds, for example, are packed full of vitamin E which is a potent antioxidant known to reduce the risk of inflammation-related diseases, protect your cells from damage, and fight oxidative stress that can lead to illness.

Nuts and seeds also contain high amounts of minerals such as iron, zinc, and calcium. Zinc, particularly, is a critical nutrient for immune system function. It is vital for the development and function of cells mediating innate immunity as well as for the production of neutrophils and NK cells. Studies have also shown that those with a low zinc status have an increased susceptibility to a wide range of pathogens.22 Zinc is especially high in pumpkin seeds, sesame seeds, and hemp seeds. Nuts are a perfect snack by themselves or they can be added to muesli, smoothies, salads, or stir-fries. You can also blend them to make your own delicious nut butters.

[22] Shankar, A. H., & Prasad, A. S. (1998). Zinc and immune function: the biological basis of altered resistance to infection. The American journal of clinical nutrition, 68(2 Suppl), 447S–463S. https://doi.org/10.1093/ajcn/68.2.447S

https://doi.org/10.1093/ajcn/68.2.447S


10. Green tea

Compared to other types of tea, green tea has the highest concentration of polyphenols (antioxidants) which helps to inhibit or slow down the process of oxidative damage to your body. Oxida-tive stress has been linked to various diseases such as cancer, arthritis, stroke, heart disease, Parkinson’s disease, and respiratory diseases. A meta-analysis of studies carried out over a decade showed women who drank green tea have a 30% lower risk of developing breast cancer.23 Another study involving more than 49,000 male subjects also showed that green tea reduced the risk of men developing prostate cancer by 48%.24

Green tea also contains compounds called catechins, as well the antioxidant quercetin and the amino acid L-theanine, all of which support a strong immune system. Various studies have shown that green tea has antimicrobial properties that inhibit the growth of bacteria and viruses.25 The catechins are able to penetrate through phospholipid bilayers and can alter bacteria and viruses’ functions by dis-rupting their cytoplasmic membrane, making them less resistant against antibiotics. These catechins also have the ability to increase the number of regulatory T cells that play a key role in immune function and suppression of autoimmune disease.26

[23] Ogunleye, A. A., Xue, F., & Michels, K. B. (2010). Green tea consumption and breast cancer risk or recurrence: a meta-analysis. Breast cancer research and treatment, 119(2), 477–484. https://doi.org/10.1007/s10549-009-0415-0

[24] Kurahashi, N., Sasazuki, S., Iwasaki, M., Inoue, M., Tsugane, S., & JPHC Study Group (2008). Green tea consumption and prostate cancer risk in Japanese men: a prospective study. American journal of epidemiology, 167(1), 71–77. https://doi.org/10.1093/aje/kwm249

[25] Taylor, P. W., Hamilton-Miller, J. M., & Stapleton, P. D. (2005). Antimicrobial properties of green tea catechins. Food science and technology bulletin, 2, 71–81. https://doi.org/10.1616/1476-2137.14184

[26] Wong, C. P., Nguyen, L. P., Noh, S. K., Bray, T. M., Bruno, R. S., & Ho, E. (2011). Induction of regulatory T cells by green tea polyphenol EGCG. Immunology letters, 139(1-2), 7–13. https://doi.org/10.1016/j.imlet.2011.04.009

https://doi.org/10.1007/s10549-009-0415-0

https://doi.org/10.1093/aje/kwm249

https://doi.org/10.1616/1476-2137.14184

https://doi.org/10.1016/j.imlet.2011.04.009


ConclusionEvery good choice you make with your food is a step towards future health. Since your immune system can be altered by environmental, dietary and lifestyle factors, it is possible to strengthen your defences using nutrition. The scientific consensus is clear that plants offer amazing protective potential and that a diet high in fiber from vegetables, fruits, and unrefined grains and low in processed and chemically adulterated foods can enhance your immune system and protect you from a wide range of serious illnesses and diseases.

Supporting your immune system through the consumption of foods rich in antioxi-dants and other phytochemicals is critical in determining your health and quality of life. You have the power to decide what you put on your plate. You can choose to consume disease-promoting saturated fats, dairy products and convenience foods filled with toxic chemicals, or you can choose nutrient-dense whole plant foods with a focus on colorful vegetables and fruits, whole grains, nuts and seeds that is going to buffer your defense capabilities. Excellent health is now a choice that is truly in your hands.

Ready to learn more? → Watch The Gut-Immune Solution – a 10-part docuseries masterclass with

20+ health experts, physicians, researchers, and nutritionists about how to strengthen your immune system, fight off illnesses, and keep your family healthy by improving your gut health...

→ Get practical tools based on cutting-edge science being discovered right now by top researchers in the field. Discover how to strengthen your gut health to bolster your immunity naturally… and at home.

→ Enjoy a sneak peek into the kind of content you’ll learn about in The Gut-Immune Solution in the next few pages.




A Look InsideThe Gut-Immune Solution

Easy Ways to Strengthen Your Immune System through Nutrition

1. Eat the Rainbow

Try to have all the colors of the rainbow on your plate for your meals. This ensures you are ingesting a wide variety of vital phytonutrients for your good gut health – and immune health. Use this handy grocery list to “shop the rainbow” regularly.

Red

Red tomatoesRed peppersBeetsRed cabbageRed or pink grapefruitWatermelonRed grapesRed applesStrawberriesCherriesRaspberriesCranberries

Orange/yellow

SquashBell peppersCarrotsSweet potatoes / yamsPumpkinSpices like turmeric and saffronCantaloupeMangoes / papayaOrangesNectarines / peaches / apricotsPineappleLemons


Green

Dark leafy greens (spinach, lettuce, chard, arugula, kale, Swiss collards)BroccoliArtichokesAsparagusCeleryAvocadoZucchiniBrussels sproutsGreen teaGreen peasKiwiGreen applesLimesGreen grapes

Deep blue/purple

Eggplant (with skin)Purple asparagusPurple sweet potatoesPurple cauliflowerPurple carrotsPlumsBlueberriesBlack raspberriesBlackberriesPurple grapesPassion fruitAcai berries

White

OnionsGarlicCauliflowerParsnipsRutabagasPearsCoconut

Earth tones

Brown riceMushroomsNutsSeedsWhole grainsGingerCacao and dark chocolateSpices like cinnamon, cumin, and nutmeg


2. Family-friendly Recipes

When one family member gets sick, everyone gets sick. Strengthen your immunity every day with delicious easy-to-whip-up dishes your entire family will love.

Yoghurt Granola BowlPlant-based yoghurts are a healthy source of probiotic cultures that nourish the gut and support the immune system. Opt for products that are free of sweeteners and artificial flavoring. Try using a variety of fresh, seasonal fruit. Cinnamon stabilizes blood sugar and is antioxidant and anti-inflammatory. Hemp seeds are

a great source of protein, minerals and healthy fats.

★ 1 apple, chopped

★ ½ cup plant-based yoghurt

★ 1 teaspoon ground cinnamon

★ ½ cup sugar-free granola

★ ½ cup blueberries

★ 1 tablespoon shredded coconut

★ 1 tablespoon hemp seeds

→ Layer all ingredients in a bowl in the order listed and serve immediately.


Turmeric & Vegetable SoupThis hearty immune-boosting soup features antioxidant-rich vegetables and turmeric, along with rice, an excellent source of resistant starch which nourishes

the microbiome.

★ 4 cups vegetable broth

★ 2 teaspoons ground turmeric

★ 3 carrots, chopped

★ 1 crown of broccoli, chopped

★ 1 red bell pepper, chopped

★ 1 zucchini, chopped

★ 1 cup coconut milk

★ 2 inches of ginger root, grated

★ 2 tablespoons lime juice

★ 2 tablespoons liquid aminos or tamari

★ ½ teaspoon salt

★ 1 cup rice, cooked and cooled

→ Add all of the ingredients except the rice to a pot and bring to a boil. Reduce heat and simmer for 20 minutes. Stir in rice prior to serving.


Shiitake Fried RiceThis tasty and satisfying dish boosts the immune system and nourishes the

microbiome. Shiitake mushrooms have antiviral and antibacterial properties. Studies have shown that regular consumption of shiitake mushrooms strengthens the immune

system and lowers inflammation within just one month and reverses age-related decline in immune function.

★ 2-4 tablespoons of vegetable broth

★ 3 cloves garlic, minced

★ 2 teaspoons freshly grated ginger root

★ 3 scallions, sliced

★ 3 cups lacinato kale, finely chopped

★ 6 shiitake mushrooms, finely chopped

★ 3 cups cooked and cooled rice

★ 1 tablespoon liquid aminos or tamari

★ 1 tablespoon sesame oil (optional)

→ Heat 2 tablespoons of vegetable broth over medium-high heat. Add the garlic, ginger, and scallions and sauté for 5 minutes, until fragrant. Add 1-2 tablespoons of vegetable broth or water as needed to deglaze the pan. Add the kale and mushrooms and sauté for a few minutes until the kale is tender. Again, add 1-2 tablespoons of vegetable broth or water as needed to deglaze the pan. Add the rice and stir fry for 2 minutes. Stir in the liquid aminos and sesame oil, if using. Taste for additional liquid aminos, if desired.


3. Grow an Immunity Garden

Gardening is a great way to get exercise and fresh air while relieving stress. It also gives you access to fresh, healthy foods and exposes you to soil-based probiotics that enhance your immune system.

In addition to the gut-friendly, immunity-strengthening fruits and vegetables in this guidebook, you can also grow an “immunity garden” with plants and herbs with germ-fighting properties.

★ Black Elderberry - Excellent antioxidant and immune support

★ Echinacea - Often used in teas to promote a healthy immune response

★ Oregano - A natural antioxidant that supports healthy respiratory function

★ Aloe vera - Used as in a tonic to fight free radicals in the body

★ Ginseng - Commonly consumed in teas or tonics, energizes the body to fight germs more effectively

Discover even more tricks from top health experts inside The Gut-Immune Solution.

It’s time to put control over your health into the right hands… yours.

Be part of The Gut-Immune Solution so you can know how to protect yourself (and your family), live well longer, and experience vibrant health now… and well

into your golden years.




Documents

TOP IMMUNITY SUPERFOODS & How to Use Them