Top 8 Surprising Immune Supporting Foods

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Top Surprising Immune Supporting Foods

The human immune system is a complex

network of cells, tissues, and organs that work together to protect the body from harmful invaders like bacteria, viruses, and toxins. But the concept of defense is really only the start of any conversation about immunity in the modern era. Research has shown that immune balance—meaning a system that is neither overactive nor underperforming—is a key factor in optimizing healthy functions like sleep, energy, mood, and mental clarity. Immune health has even been linked to aging with vitality, so it is now understood that this super system of the body is something to consider daily, not just during cold and flu season.

Did you know that many foods can provide powerful immune support? Some of them are actually common foods, so you might be surprised to hear that these old favorites are nutrient powerhouses.

Other foods—some with ancient origins—might make you raise your eyebrows and reach for your phone to start Googling. Let’s explore eight surprising immune-supporting foods that are definitely worth adding to your diet.

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Blueberries

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Many fruits have been linked to immune benefits, but blueberries may have others beat when it comes to their nutrient content. In a recent review, scientists highlight that while there’s still lots to learn, there are some interesting signals that eating more blueberries could be helpful to immune health.

One of the most notable aspects of blueberries is that they are especially rich in a family of plant antioxidants called polyphenols. These tiny chemicals are part of a plant’s immune system, and when we consume foods rich in polyphenols, we may experience their antioxidant health benefits.

When compared to other fruits, blueberries are also notable in that they may benefit our metabolic wellness. This is important given the well-established link between metabolic issues and immune dysfunction.

Blueberries may also have positive effects on the gut, which is where the majority of our immune cells reside. Animal research has shown that blueberries may have positive effects on the gut microbiome, which is a major contributor to gut health.

© 2022, The Immunity Solution

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Walnuts

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Walnuts are a delicious nut and rich in a wide variety of molecules linked to better health, including a more balanced immune system.

Among the outstanding features of walnuts is their fat content. Though the conversation on “healthy fat” is nuanced, most experts agree that polyunsaturated fatty acids (in particular omega-3s) are among the best fats for overall and immune wellness. Walnuts have been found to be especially high in their polyunsaturated fat content.

In addition to their fat content, walnuts are also high in polyphenol plant nutrients that are linked to better overall and immune health. A few examples of these types of molecules include luteolin and quercetin. Another interesting fact: the main polyphenol in walnuts is pedunculagin, a molecule that gets digested by gut bacteria, leading to potential immunebalancing effects.

© 2022, The Immunity Solution

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Turmeric

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Spices are among the most concentrated sources of polyphenols in our diet. This means that they do a whole lot more than just adding flavor to foods. While every spice may have a unique set of effects on our physiology, turmeric is a particular standout.

Turmeric has been used traditionally in foods for thousands of years. Of all the components of this spice with potential health benefits, the majority of the focus has been on the effects of curcumin. Curcumin is considered the active ingredient in turmeric and it also provides the rich orange-yellow color to this spice.

In primarily cell-based studies, curcumin has been linked to a range of interesting outcomes. For example, it’s been shown in predominantly preclinical research to influence immune pathways including antimicrobial effects and balancing out excess immune activation.

Turmeric can be purchased at your local grocery store, and it’s a flavorful and colorful way to spice up your meals. It can be purchased in the form of tea, added to salad dressing or egg dishes, and incorporated into smoothies, roasted veggie dishes and soups.

© 2022, The Immunity Solution

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Black Pepper

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Black pepper is among the most commonly used spices. It’s a staple on tables around the world, but beyond its excellent flavor, it may have positive effects on overall and immune health.

Among the many antioxidant polyphenols in black pepper is a molecule called piperine (black pepper contains about 5% piperine by weight). Piperine has been primarily studied in cell models, where it’s been shown to have a range of immune effects. In animals, piperine has been linked to positive effects on joints and airway immune activation. It is notable that piperine may interact with certain medications, so if you’re upping your intake and taking prescriptions, it may be reasonable to consult a healthcare professional first.

In addition to the polyphenols, black pepper is a good source of a mineral called manganese (one teaspoon of the spice contains around 13% of your daily manganese requirements). Manganese is recognized as a key cofactor for many enzymes in our bodies, which involves the mineral in metabolic wellness, bone health and immunity.

Black pepper is delicious in a variety of dishes, especially savory plates. Consider purchasing a coarse whole pepper grinder for fresher flavor and using it on top of cooked veggies, fish, meat and salads.

© 2022, The Immunity Solution

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Green Tea

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Tea has been consumed around the world for thousands of years, including for medicinal purposes. We’re now learning that certain teas may be especially beneficial when it comes to our health. In the conversation about immune wellness, green tea may be the standout star.

Green tea, like other forms of tea, comes from the Camellia Sinensis plant. Unlike black tea, green tea undergoes less processing on its way to becoming a drink. One of the most notable attributes of green tea is its dense concentration of antioxidant polyphenols, especially epigallocatechin gallate (EGCG).

Among the thousands of polyphenols, EGCG from green tea tends to get a lot of press.

There’s a reason for this. In primarily pre-clinical research, this molecule is consistently linked to positive effects on immune markers. One human study looked at the impact of consuming EGCG and other green tea polyphenols for 12 weeks. Compared to a placebo intervention, the group taking the polyphenols had a significantly lower risk for developing a new upper respiratory tract infection.

Green tea can be an amazing alternative to coffee beverages as a way to start the day. But don’t forget that green tea also contains caffeine (albeit generally less than coffee). For this reason, it’s likely a good plan to minimize green tea consumption after around 2PM.

© 2022, The Immunity Solution

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Garlic

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Garlic has been cultivated for thousands of years for use as food and medicine. More recently, thousands of scientific articles have highlighted the potential benefits of this pungent food for a variety of health issues. While this research ranges from metabolic to cardiovascular effects, a large body of work also looks at the possibility that consuming garlic could have immune benefits.

Garlic is packed with a wide variety of nutrients ranging from vitamins A and E to minerals like magnesium and zinc. In addition, it’s been found to contain higher levels of organosulfur compounds which in primarily preclinical studies are linked to immune effects.

One of the most notable of the organosulfur compounds found in garlic is called allinin.

When we chew, chop or otherwise crush garlic, allinin is turned into another compound called allicin. Across a wide variety of studies in animals and in cells, allicin has been found to have interesting effects on immunity including improvement in immune responses.

There are a number of ways to incorporate more garlic into your diet. Consider adding it to a salad dressing, making a pesto, or roasting whole cloves for a potent but delicious addition to meals and sauces.

© 2022, The Immunity Solution

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Himalayan Tartary Buckwheat

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In an age where most calories come from processed grain foods, it’s all the more important to ask ourselves whether there might be healthier alternatives to the relatively nutrient-stripped wheat, corn and rice products that line grocery store aisles. Himalayan Tartary Buckwheat is an ancient crop now receiving acclaim for its unique arsenal of plant nutrients, many of which may have positive impacts on aspects of immunity.

Unlike most comparable products, Himalayan Tartary Buckwheat is a seed (and not a grain), which helps to explain why its nutrient composition is so different from crops like wheat and corn. Among the notable nutrients in Himalayan Tartary Buckwheat is its relatively higher concentration of polyphenols which include rutin, quercetin and luteolin.

With the recent understanding that polyphenols like these may positively impact the microbiome (which influences the gut immune system), we’re now getting a better sense of why people who eat more polyphenol-rich foods tend to have better immune balance.

In addition to its polyphenols, Himalayan Tartary Buckwheat contains a range of immuneactive vitamins and minerals including zinc and magnesium. It’s also a source of dietary fiber and unique plant nutrients like 2-HOBA, which is now being studied for its effects on cardiovascular and immune health.

Himalayan Tartary Buckwheat is a good alternative flour for those seeking to replace conventional baking options, and can be used in savory and sweet dishes alike.

© 2022, The Immunity Solution

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Probiotic Foods

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The majority of your immune system is located in your gut. And we now know that your gut bacteria play a significant role in influencing the health of those immune cells. This helps explain why so much emphasis is being placed on so-called “probiotic” foods that seek to replenish the healthy bacteria in our gut as a way of improving health.

Probiotics are defined as microbes that may lead to health benefits when consumed.

Some people choose to consume probiotics in supplement form, but humans have been eating probiotics for thousands of years. That’s because a number of fermented foods are actually made with bacteria that may have benefits on our overall and immune wellness.

Some of the most popular examples of fermented foods that contain probiotic bacteria include certain yogurts, sauerkraut, kimchi, kefir and tempeh. The idea is that consuming these foods (which should contain live bacteria) may help reset our gut microbiome to a healthier state and in doing so, provide healthier signals to our gut immune system.

Finding ways to eat more probiotic foods can be a process of trial and error. These tend to be more flavorful foods, and not everyone enjoys all of them. As a starting point, consider putting one fermented food in your next grocery cart and testing it out. Sauerkraut and yogurt tend to be good starting points, but make sure you minimize the added sugar (in the yogurt) and that any fermented food you purchase contains live microbes (it should be specified on the labeling).

© 2022, The Immunity Solution

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Your Next Steps It’s a fact! A healthy diet is a crucial component of maintaining a strong and resilient immune system. Food contains information, and your cells are eager to translate this data into messages that will ultimately impact your gut and brain, your sleep and energy, and your vitality and longevity. So go ahead and experiment with fermented options like kimchi or kefir, enjoy a steeped cup of green tea, savor some fresh blueberries, or serve up some Himalayan Tartary Buckwheat pancakes—your immune system will thank you!

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