How To Boost Your Immunity With Healthy Ingredients (Recipes!)

Winter weather and a global pandemic means our immune system is on our mind more than ever. What can we do to keep our system healthy, and our immunity up? We chatted with Vancouver registered dietician (and self-proclaimed “big nerd for digestive health”) Shannon Smith about food as it relates to immunity support, and got her to spill some of her favourite immunity boosting recipes using good-for-you Earth’s Choice ingredients (lucky us!). —Vita Daily

Hi Shannon! How does nutrition/digestive health (the food we eat/how our body processes it) relate to immunity support?

Before we dive in, it’s important to be clear that no food, supplements or diet has been proven to prevent or cure COVID-19. Our best first-line defence is following our local health authority’s recommendations of practising frequent hand washing, following physical-distancing measures and wearing a mask as recommended. This is the best evidence based way to reduce risk of transmission at this time.

But there’s no denying that a whole foods-based, plant-rich, colourful diet provides critical antioxidants, vitamins and minerals, and fibre that helps to support our body’s immune system in a couple of ways. The plant compounds and specifically antioxidants we see as vibrant colours in our food can cool chronic inflammation, and the fibrous parts of these plant foods provide fuel to the microbes in the digestive system that support a healthy immune system.

Inflammation is both our friend and foe in regard to our health. With an acute illness or injury it is the main player that protects us. But research shows having chronic inflammation within the body doesn’t help us in the same way. In fact, it can play a role in the development of diseases such as heart disease, stroke, and Alzheimer’s disease, and may increase risk of certain kinds of cancer.

The good news is the foods that help reduce that chronic inflammation also supports a thriving microbiome, the plethora of bacteria, viruses, and fungi in our gut. The types of foods that best support a healthy gut ecosystem includes a blend of fibrous plants, fermented foods, plant proteins, and healthy fats.

So, what are your top tips for boosting/maintaining our immune systems?

think in colour. The range of reds, vibrant oranges, deep greens, purples all provide different types of antioxidants—not to mention a variety of vitamins and minerals—that all have specific areas of benefit. Include three to five (or more!) vibrant fruits, vegetables, spices and other plant ingredients daily. Think of a meal that doesn’t have a pop of colour, and add one, slowly build until you have at least three vibrant colours or more.

use quality oils and mostly plant based fats. Think monounsaturated fats from olives and extra virgin olive oil for most of your cooking needs. Extra virgin olive oil retains its health properties up to a medium heat, for higher temperatures or a neutral taste avocado oil is an excellent alternative. Don’t forget those omega-3 fats—eating fish twice a week will meet your needs, but chia, hemp, walnuts and flax will provide both omega-3 fats and gut-loving fibre.

supplement with 1,000 IU (international units) of vitamin D3 daily. Canadians do not build this vitamin through sun exposure through our skin from October to March, or with summer sunscreen application. Vitamin D3 is the active form that plays a role to support our immune system, as well as supporting optimal absorption of calcium from our foods, and reduce cancer risk.

add a little love to your food. It’s not only what we eat but how we eat that supports a balanced relationship with food and optimizes digestion. Eat with mindful enjoyment, truly taste and enjoy your meal—take a minute of gratitude for the time and energy you (or another wonderful person) put into creating this meal by savouring the tastes, textures, smells.

go the extra step to boost your antioxidants with potent powers of matcha green tea, turmeric, ginger and garlic. Flavouring with single ingredient spices like cinnamon, nutmeg, vanilla extract add another plant component, and can also provide beautiful flavour thereby reducing the amount of pro-inflammatory refined sugars needed in dishes.

In that vein, what are some of the best foods to eat, to support/boost immunity? What should we put on our “immune-supporting grocery list”?

• Plant proteins: pumpkin seeds, chickpeas, edamame, lentils, tempeh, tofu
• Omega-3 fats: ground chia, ground flax, hemp, walnuts, or oily fish
• Ultimate oils: extra virgin olive oil, avocado oil
• Fermented foods: kimchi, tempeh, miso, fermented pickles, sauerkraut, kefir, yogurt, kombucha, jun, water kefir
• Vitamin D3 supplements: 1,000 IU per cap or dop
• White: garlic, nugget potatoes, cauliflower, oats, barley
• Reds: strawberries, raspberries, red bell peppers, red-skinned apples, tomatoes
• Orange: turmeric, navel oranges, carrots, butternut squash, pumpkin (EC)
• Yellow: ginger, yellow beans, golden beets, corn, lemons & lemon juice
• Dark greens: kale, bok choy, spinach, collard greens, chard, parsley, mint, avocados, matcha green tea
• Purple & blue: cabbage, blueberries, blackberries, eggplant, purple kale, black rice

You can incorporate some of these great ingredients quickly and easily into a few of my favourite simple recipes, below!

earthschoice.ca

Chocolate Peanut Butter Chia Pudding With Banana

2 tbsp chia seeds
1/2 cup unsweetened milk of choice (personally I love oat milk)
1-2 tbsp cocoa powder
1 tsp maple syrup (optional, I find the banana sweet enough with 1 tsp sweetener)
2 tbsp natural peanut butter*
1 small banana (or 1/2 a large banana)*

Mix first 4 ingredients, let sit for 15 minutes or overnight, refrigerate in a container with a lid. When ready to eat top with protein booster and yum factor *peanut butter & banana. Keep refrigerated up to 3 days. Serves 1.

Chia Pudding With Citrus And Pumpkin Seeds

2 tbsp chia seeds
1/2 cup unsweetened milk of choice (personally I love oat milk)
1/2 tsp vanilla extract
3-4 Tbsp pumpkin seeds*
1 navel orange, peeled cut into segments*

Mix first 3 ingredients, let sit for 15 minutes or overnight, refrigerate in a container with a lid. When ready to eat top with protein booster and yum factor *pumpkin seeds & orange slices. Keep refrigerated up to 3 days. Serves 1.

Banana Peanut Butter Smoothie

1 small – medium banana
1/4 avocado
1 tsp cocoa
2 Tbsp natural peanut butter
2 tsp ground flax or chia seeds
1 cup unsweetened almond or oat milk
Sprinkle cinnamon
Ice cubes
Optional: scoop protein powder, 1 tsp maca

Blend and enjoy!