Top immune supporting foods for your army of fighters for viruses and other foreign invaders


With immune systems being so focused on, being proactive with supporting your immune system is something that can be very helpful.  It is really not talked about enough in the mainstream news and general information, but simply just adding a few of these items into your current daily meals and snacks can add up to better health easily.


So, what do we know about foods that help support our immune systems?


In the cancer world, much has been studied for what foods and compounds help our bodies to fight invaders.  Similar information can also be related to fighting viruses and bacteria.


Here, in no order, are foods that have been studied to be helpful for your immune system.  It’s actually a 2 way street for both adding IN what is good and taking OUT what is not good.


1.) Add in the foods that help your immune system - see the list below.


2.) Avoid foods that lessen your immune system such as sugars, fried foods, and foods that affect your liver, such as alcohol and foods with toxins and chemicals such as MSG, artificial sugars, preservatives, and colors.


So what foods are considered top 8 for immune support?  Again, in no order:


Garlic - in all cancers as well as illnesses, garlic is a food that adds to your immune resources.  Try adding it to dressings as well as your soups, sauces, and veggie stir fries.  



Berries - the antioxidants in berries donates free electrons to free radicals to limit damage to cells. Add to that Vitamin C and fibre and you have an amazing yummy addition to your breakfasts and salads and snacks.


Turmeric - as a potent cancer cell inhibitor as well as well as helpful way to lessen inflammation, it is also showing to be beneficial for those with Alzheimers.  Simple to grate the root or sprinkle the dried form into sauces and curries, and stir fries, but also in warm drinks like golden milk and teas.


Cabbage/Cruciferous - Cabbage is one of the best known cruciferous veggies, along with broccoli and cauliflower and other “bitter” veggies.  The compounds, such as sulphoraphane in these foods are shown to detoxify and support the liver.  Add in fibre and folate, as well as carotenoids for antioxidants and you are supporting heathy cells and immune function all day long.  Eat as is or add to soups and sauces and salads.  Grill or roast, with garlic**, for a different taste and texture.


Leafy Dark Greens - These greens overlap a bit with cruciferous veggies, but have some added bonuses too.  Kale, collards, spinach, lettuce, bok choy, and mustard greens are some of the most powerful plants on the earth for our health. Raw or steamed or dehydrated are all ways to enjoy.  Just chop and add to soups and sauces.  Even 1/2 a cup is a great start.  



Walnuts - these nuts contain ellagic acid, an antioxidant, as well as gamma-tocopherol, a type of vitamin E.  Both of these have strong anti-inflammatory and cancer-protective effects.  Walnuts also have Omega 3 and minerals.  Fresh is best and add them to salads or eat as a snack or even in baking.


Celery - Mostly water but it contains apigenin, which is helpful for lung health, as well as many vitamins and minerals.  It is shown to be calming to the nervous system, aids digestion, and reduces inflammation.  Fibre and water help it to be a good cleansing food, even for kidneys.  Chop raw to eat as is, in salads, or add to soups, stews, chilli and sauces.  


Mushrooms - Contain many compounds that support health, including Vitamin D.  Always cook and never pick wild unless you know what is edible, as some can be poisonous.  Mushrooms can be added to any dish easily - soups, chilli, stew, sauces, rice, etc.  


Find 1 or 2 of the above foods that you can add to your favourite and current meals and snacks.  It doesn’t have to be much, even just 1/2 cup and you will add to your body’s resources to support your health.  


All of these items can be easily found at your local Quality Greens Markets. Enjoy!


Have a great week!




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