Newsletter: September, 2021

When we are exposed to foreign substances such as bacteria and viruses, the immune system is responsible to fight them off and prevent an illness or infection. Many of us do not think about the immune system until we begin to feel sick. But the best time to strengthen your immunity is before you are at an increased risk of getting sick.

Diet, exercise, age, psychological stress, as well as our lifestyle habits all play a role in how well the immune system functions. We need to make sure we are doing all we can to support it instead of weakening it. Here are some habits that may weaken the immune system:

• Sleeping less than 7 hours.
• Excessive alcohol intake (more than 1 drink per day for women and more than 2 drinks per day for men).
• Smoking or using other tobacco products.
• Chronically feeling stressed.
• Strenuous exercise.
• Poor eating habits.

Eating processed foods as well as those that are high in sugar, trans fat and saturated fat can also impair immunity. In addition to these foods promoting inflammation, they usually are lacking in many essential vitamins and other nutrients.

Keeping unnecessary inflammation at a minimum can also help to promote the infection-fighting ability of the immune system. When it goes into overdrive, it can result in chronic inflammation which is the leading cause of most health problems. We can make sure that we are providing our bodies what they need to build strong immunity by:

• Keep social connections strong.
• Maintain a healthy weight.
• Exercise regularly, but not too much.
• Only drink in moderation.
• Get plenty of sleep.
• Regularly wash your hands for at least 20-seconds with hot water.
• Cook meats thoroughly.
• Eat a variety of fruits and vegetables.

When we make sure to avoid habits that will weaken the immune system and provide the body with the tools it needs, we can strengthen our immunity. Then we will be more likely to fight off illness and infections.

What are the best foods to keep my immune system strong?

Eating a balanced diet that supplies all the essential nutrients is the best way to eat to keep the immune system functioning well.  However, there are certain nutrients that are specifically used to help the body fight infections.

Making sure that we eat enough protein containing all the essential amino acids can help the body to produce antibodies and other immune cells. Aside from eating lean animal proteins, we can find these complete proteins in tofu, tempeh, and quinoa. Eating a variety of plant proteins from vegetables, nuts, seeds, beans, legumes, and grains can also help us to consume enough of these amino acids.

Eating enough of the following nutrients on a regular basis can also help us to support our immune systems:

• Omega 3 Fatty Acids help to regulate and support a healthy immune system. We can find these fats in wild caught cold water fish like salmon, mackerel, and sardines, as well as in freshly ground flaxseed, walnuts, pumpkin seeds, and grass-fed meats and dairy.
• Fiber from fruits, vegetables, and whole grains. This fiber can help to remove toxins and feed friendly bacteria which further supply cells in the digestive tract with fuel from short-chain fatty acids.
• Vitamin A has roles within the immune system to enhance and regulate it so that it can function well. Many fortified foods contain vitamin A, but it is also found naturally in organ meats, dairy products, fatty fish like salmon, and leafy green vegetables. Most orange or yellow fruits and vegetables contain carotenoids which the body converts into vitamin A.
• B vitamins promote the healthy production of immune cells, antibodies, as well as red and white blood cell production. Whole grains, vegetables and fruits are excellent sources of these vitamins. The vegetables that are excellent sources of these vitamins are spinach, Romaine lettuce, cauliflower, cremini mushrooms, and red bell peppers. Additionally, you can find high amounts of vitamin B12 in sardines, salmon, tuna, cod, lamb, scallops, shrimp, and beef.
• Vitamin C promotes antioxidant activity to support healing at sites of inflammation. We find the highest amount of vitamin C in fruits and vegetables, such as, citrus fruit, red and green pepper, kiwifruit, broccoli, strawberries, cantaloupe, baked potatoes, and tomatoes.
• Vitamin D helps to support the immune system to prevent the spread and movement of foreign pathogens in the body. Fatty fish, fish liver, egg yolk, beef liver, and mushrooms are some of the very few foods that contain vitamin D naturally. Many countries, such as the United States fortify milk, plant-based milks, many breakfast cereals, orange juice, yogurt, margarine, and other food products with vitamin D.
• Vitamin E helps to support the inflammatory response of the immune system, serves as an antioxidant, and promotes healthy cell functions. Nuts and seeds are among the best sources and vitamin E can also be found in green vegetables and vegetable oils.
• Vitamin K, found in green leafy vegetables such as spinach, kale, broccoli, and lettuce support blood clotting which is necessary for isolating infections and injuries to heal.
• The minerals copper, iron, selenium, and zinc can help support immune function and deficiencies often result in increased infections or impaired responses by and to the immune system. Eating a variety of foods such as beef liver, shellfish, nuts, seeds, chocolate, potatoes, mushrooms, avocados, chickpeas, tofu, and whole grains contain copper. Lean meat, seafood, poultry, beans, and nuts are high in iron. You can find selenium in seafood, meat, poultry, eggs, dairy, and whole grains. Oysters, red meat, poultry, seafood, beans, nuts, whole grains, and dairy provide zinc in our diets.

Quinoa with Edamame, Ginger and Lime

Ingredients:

2 1/2 cups water
1/2 teaspoon sea salt
1 1/2 cups red or white quinoa, rinsed well in cold water and drained
1 teaspoon grated fresh ginger
Pinch of cayenne
1 cup fresh or frozen edamame, mixed with a spritz of lime juice and a pinch of salt
1/2 cup finely diced red bell pepper
2 scallions, white and green parts, finely chopped
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh cilantro, basil, or parsley
2 tablespoons extra-virgin olive oil
2 tablespoons freshly squeezed lemon juice
2 tablespoons freshly squeezed lime juice
1 tablespoon grated lemon zest
1 teaspoon grated lime zest

Directions

1. Put the broth and 1/4 teaspoon of the salt in a large saucepan and bring to a boil over high heat. Stir in the quinoa. Decrease the heat to low, cover, and cook for 15 to 20 minutes, until the water is absorbed.
2. Remove from the heat. Add the ginger, cayenne, and remaining 1/4 teaspoon of salt and fluff with a fork until well combined.
3. Transfer the quinoa to a bowl and let cool to room temperature Add the edamame, red bell pepper, scallions, mint, cilantro, olive oil, lemon juice, lime juice, lemon zest, and lime zest and stir until well combined.
4. If needed, add a pinch or two of salt, a squeeze of lemon or lime juice, or a dash of olive oil.