By Grace O
There are many nutrients that are necessary for the immune system to function efficiently. Fruits and vegetables are full of vitamins and minerals essential to your health. They are also full of chemical compounds known as phytochemicals (plant chemicals) which provide health benefits.
Here’s a list of the top phytochemicals that support immune function:
Allicin: found in garlic, onion
Anthocyanins: found in berries, black beans, currants, eggplant, grapes, plums, pomegranates, red cabbage, red onions
Carotenoids: found in apricots, broccoli, carrots, cantaloupe, dark leafy veggies, pumpkins, sweet potatoes
Eugenol: found in cinnamon, cloves/clove oil
Quercetin: found in berries, cherries, broccoli, citrus, grapes, onions
Many nutrients are necessary for the creation of immune system cells including vitamins A and C, and minerals like iodine and zinc. They all function as antioxidants but are also key elements necessary for proper immune cell function.
Iodine: found in almonds, cashews, peanuts, seaweed, sea salt, iodized salt, walnuts
Vitamins A + C: found in apricots, bell peppers, berries, broccoli, cantaloupe, carrots, dark leafy veggies, pumpkins, red cabbage, sweet potatoes, tomatoes
Zinc: found in blueberries, broccoli, cherry tomatoes, kidney beans, lentils, oats, peanuts, pumpkin seeds, rice, whole grains
Did you know that 70-80% of your immune system is found in your digestive system? Think of prebiotics as fertilizer for your good bacteria colonies in the gut. Many prebiotics are also types of fiber that feed the gut microbiome. In short, probiotics are the good bacteria and prebiotics are the fuel. Here are prebiotic foods to include in your diet:
Beans/Legumes: such as chickpeas, kidney beans, lentils (especially red and pink), soybeans/edamame
Fruits: like apples, bananas, grapefruit, nectarines, persimmons, pomegranates, watermelons, white peaches,
Grains: especially barley, couscous, millet, oats, rye, spelt, wheat
Veggies: such as asparagus, beetroot, cabbage, chicory root, eggplant, fennel, garlic, Jerusalem artichokes, leeks, mushrooms, onions, radicchio, snow peas, spring onions
Wild Rice and Quinoa Salad
This hearty, filling salad has a nice mix of textures thanks to the chewy grains, crunchy raw vegetables, and soft-cooked vegetables. The vinaigrette and dried golden berries add a sweet-sour tang. Golden berries and red bell peppers contain both the immune-boosting vitamins A and C. You can chill this salad for an hour or two to let the flavors blend, but I typically serve it right away.
Serves 4
Ingredients
- 1/2 cup each: wild rice, brown rice, and red quinoa
- 2 Tbs. olive oil
- 1/2 cup diced cremini mushrooms
- 1/4 cup diced onion
- 1/2 cup kale strips
- 1/4 cup diced yellow bell pepper
- 1/4 cup diced green bell pepper
- 1/4 cup chopped celery
- 1 Tbs. chopped parsley
- 1/4 cup dried golden berries
- Salt or salt substitute and freshly ground black pepper to taste
Dressing
- 1/3 cup white balsamic vinegar
- 2-3 Tbs. honey or agave syrup
- 2 Tbs. low-sodium soy sauce
- 2 Tbs. flaxseed (or grapeseed) oil
- 1 tsp. sea salt
- Dash of white pepper
Procedure
1. In a bowl, combine the wild and brown rice in enough water to cover; soak for 1 hour.
2. Cook the quinoa according to package directions (they vary by brand) and cool.
3. In a large pan of salted water, boil the rices over high heat for about 25 minutes or until tender. Drain and rinse in a colander with cold water.
4. Make the dressing: Mix the dressing ingredients in a glass bowl.
5. Toss the cooked rice and quinoa with the dressing. Chill in the refrigerator.
6. Make the vegetables: Heat a sauté pan and add the olive oil. Cook the mushrooms and onions over medium heat for 5-10 minutes. Add the kale and cook for 1 minute or until wilted. Chill in the refrigerator for about 10 minutes or until cool.
7. To assemble: Combine the rice, vegetables, remaining raw vegetables, parsley, and golden berries and toss until the mixture is uniform. Add seasoning as desired.
Grace O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks. Her latest cookbook is “Anti-Aging Dishes from Around the World.” Learn more at Foodtrients.com/recipes/immunity-booster.
