Recipe below
What is the immune system?
The immune system is a network of special cells, proteins, tissues and organs which defend or protect our bodies from disease-causing micro-organisms such as viruses, bacteria and foreign bodies.
A combination of the following factors may enhance your immune system and help prevent disease and infection:
- Enjoy a balanced diet including fruit, vegetables, lean protein, whole grains and plenty of water.
- Avoid alcohol or consume in moderation.
- No smoking.
- Exercise at a moderate intensity on a regular basis.
- Get adequate sleep and rest.
- Manage stress.
- Wash hands regularly throughout the day.
- Avoid environmental toxins.
What foods support the immune system?
There is not one specific food which supports the immune system on its own. However, here is a list of specific nutrients which are critical for the growth and function of immune cells and some of the foods where you will find these nutrients. A combination of all of these foods, consumed regularly, may help support immune health.
Vitamin A – sweet potatoes, carrots, fish (tuna), winter squashes, dark leafy greens, cantaloupe, lettuce, bell peppers, pink grapefruit, broccoli, beef liver, cod liver oil, tomatoes
Vitamin B2 – beef, tofu, milk, fish, mushrooms, pork, spinach, almonds, avocados, broccoli, brussels sprouts, eggs, nuts, whole grain breads
Vitamin B6 – fish, chicken, tofu, pork, beef, eggs, chickpeas, green peas, carrots, sweet potatoes, bananas, potatoes, avocados, pistachios, tomatoes, coconut milk, garlic
Vitamin B12 – clams, fish, crab, low-fat beef, fortified cereal, fortified soymilk, fortified tofu, low-fat dairy, cheese, and eggs
Vitamin C – red pepper, strawberries, oranges, grapefruit, kiwi, broccoli, tomatoes, pineapple, potato, brussels sprouts, cantaloupe,
Vitamin D – salmon, herring, sardines, cod liver oil, tuna, fortified foods such as some milk, plant milk, orange juice, some cereals
Vitamin E – sunflower seeds, almonds, peanuts, peanut butter, beet greens, spinach, pumpkins, red peppers, asparagus, mango, avocado
Iron – beef, eggs, chicken, turkey, liver, shrimp, tuna, scallops, sardines, sweet potato, spinach, peas, broccoli, beans, kale, beet greens, fortified foods such as cereals, pastas, and breads
Zinc – shellfish, beef, chicken, pork, beans, lentils, nuts, whole grains, fortified cereal
Selenium – breads, grains, meat, poultry, fish, and eggs, brazil nuts
Signs of a weakened immune system:
- High stress
- Tired all the time
- Get sick or have infections
- Have digestive issues
- Slow-healing wounds
For support in enhancing/optimizing your immune system function, please contact your doctor, a Naturopathic Doctor, a Registered Holistic Nutritionist, or a Registered Dietician.
Please enjoy the following immune supporting tomato and roasted garlic soup on it’s own as a comforting mid-day snack or make it a meal by pairing it with a grilled cheese sandwich made with whole grain bread, good quality cheese, and spinach.
Tomato and Roasted Garlic Soup
Ingredients:
- 1 head garlic
- 1 tsp extra virgin olive oil, divided
- 1 red pepper, seeded and halved
- Salt and Pepper
- 1c. chopped onion
- 1c. chopped celery
- 8c. stewed tomatoes, including juice
- 1 bay leaf
- 2 tsp dried oregano
- 2 tsp dried basil
- 1c. water
- 1 tsp dried thyme
Instructions:
Preheat the oven to 400oF.
Remove loose, papery skins from garlic, leaving head intact. Do not remove all of the skin. Cut half an inch off the top of the garlic. Cut the red pepper in half and take out the seeds. Drizzle with olive oil. Sprinkle with salt and pepper. Bake on center rack for 40 minutes until garlic has softened. Remove from oven and place on a plate to cool. Once garlic has cooled, squeeze roasted garlic into a small bowl.
In a large saucepan, heat ½ tsp olive oil. Add onion and celery and cook until softened, about 5 minutes. Stir in tomatoes and juice, 1c. water and all seasonings. Bring to a boil. Reduce heat, add roasted garlic paste and simmer for 30 minutes. Puree with hand blender until mostly smooth.