Knowing which foods boost the immune system and keep the immune system strong is especially important right now. Along with providing acupuncture in Mesa AZ, I can also teach you how to keep your immune system strong by eating the right foods. In my last post I wrote about 4 Crucial Supplements to Boost Immunity https://www.acupuncturemesa.com/4-crucial-supplements-for-a-healthy-immune-system/. I would like to continue on that post by discussing how you can obtain those important nutrients in the foods you eat and to provide 2 delicious recipes that incorporate many of those foods.

Vitamin C

Vitamin C supports our immune system by stimulating the production of white blood cells and immune cells that mobilize, engulf and destroy pathogenic organisms.  Vitamin C also protects our immune cells from damage and promotes the production of interferon which attacks viruses.

Foods high in Vitamin C are:

Broccoli: has more Vitamin C than citrus fruits. Cook lightly to counteract gas formation.

Cabbage: green, purple and Napa. Also has more vitamin C than citrus fruits.

Bell peppers, tomatoes, parsley, sprouts, strawberries, citrus fruits and rose hip tea are also good sources of Vitamin C.

Zinc and Quercetin

Zinc is a trace element that improves immune function and inhibits viral replication.  Quercetin is necessary to transport zinc into cells where it can stop viral replication.

Foods high in zinc include:

Meat: beef, lamb and pork. Choose organic grass fed whenever possible.

Shellfish: oysters, crab, mussels and shrimp.

Legumes: beans, chick peas, and lentils

Nuts and Seeds: almonds, hemp, flax and pumpkin seeds

Quercetin is found in: broccoli, kale, red leaf lettuce, watercress, cilantro, radicchio, asparagus, onions (particularly red), apples, cranberries, blueberries, green tea and red grapes. 

Vitamin D

Vitamin D is a hormone that although found in small amounts in food is mostly produced by our bodies after exposure to sun light.  Most people living in the United States do not have sufficient levels of Vitamin D.

Foods that contain vitamin D are egg yolks, wild caught salmon, sardines, herring and mushrooms.

When using foods to boost the immune system it is important to choose 1-2 foods from each of the above categories in every meal.

Recipes

Sauteed Kale and Garlic

This is a quick and easy dish to make. Lacinato kale or Italian kale has a smoother texture and is less bitter than the curly kale pictured above. Kale eases lung congestion and garlic has antiviral properties that inhibit common cold viruses. Sauteeing the garlic to a light golden brown before adding the kale gives the dish a nutty flavor.

4-5 cloves garlic, finely chopped

3 tablespoons olive oil

2 bunches of licanato/Italian/dinosaur kale

1/4 teaspoon sea salt

Juice from 1/2 lemon

Remove the stems from the kale and coarsely chop the leaves. Saute the garlic in the olive oil on medium high heat, stirring frequently until the garlic is just a very light golden brown. If the garlic gets too brown it will become bitter. Add the kale and toss with the garlic and oil so that it is well coated. Continue to saute for 4-5 minutes stirring frequently. Remove from heat and sprinkle with salt and lemon juice. Toss all together and serve.

Chickpea Broccoli Casserole

This easy recipe uses many of the veggies from the above list of immune boosting foods. This recipe may be too bland for some folks. Feel free to add herbs to your taste. I often add red pepper to give it a little heat.

3 16 ounce cans chickpeas drained and rinsed

1 large onion quartered and thinly sliced

3 large carrots grated ( about 3 cups)

1 head broccoli cut into small florets ( about 4 cups)

2 tablespoons thinly sliced chives

1/2 cup whole wheat bread crumbs (or coarse almond meal if gluten free)

3 tablespoons olive oil

1 cup organic vegetable or chicken broth

1 teaspoon sea salt

Preheat oven to 350 degrees F

In a large bowl mash the chickpeas with a potato masher for 2 minutes. Or mash in a food processor. Stir in the vegetables and mix well. Add bread crumbs or almond meal and mix add olive oil and mix again. Add vegetable/chicken broth and salt to the mixture and combine thoroughly. Place in glass or ceramic casserole dish, press mixture evenly and firmly in dish. Cover and bake for 45 minutes. Uncover and bake for 15 more minutes.

Learning to cook vegetables that taste good and are pleasurable to eat is a real skill. The above recipes are based on recipes I make regularly from the cookbook entitled Vegan with a Vengeance by Isa Moskowitz. This book is full of recipes that are healthy, delicious and can be easily incorporated into your diet even if you are not vegan.

If you would like to learn more about how to keep your immune system strong by eating foods that boost the immune system please call 480-832-0966 to schedule an appointment and I would be happy to discuss this important topic with you in more detail.

And of course, since I provide acupuncture in Mesa AZ, I would be remiss if I did not mention that regular acupuncture keeps our immune system functioning at optimal levels and provides immune system support. If you would like to schedule an appointment to “tune up” your immune system call 480-832-0966.

Stay well,

Dr. D