Our immune systems are our main lines of defense.
When it comes to fighting off foreign invaders such as viruses and bacteria, our immune system knows what to do. In fact, our entire body is comprised of a “network of organs, cells, and proteins that protects your body” every day.
Even though we’ve got the protection, it’s our job to make sure they are properly nourished and supported.
Luckily, plant-based foods are a perfect way to get daily immune system support!
Yes, herbs take the cake for potency, but plant-based foods are a powerful ally to an overall healthy body. They not only support your immune system directly, but plant-based foods also infuse your body daily with antioxidants, anti-inflammatory agents, and a variety of nutrients, aiding in your overall health and wellbeing.
Of course, there are a few superior immune boosters that you may want to focus on integrating into your daily diet such as ginger, green tea, vitamin C-rich foods, beta-carotene-rich foods, and zinc-filled foods.
We also highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help you get healthy! And, don’t forget to check out our Whole Foods Archives!
1. Immune Boosting Lemon and Greens Juice
It’s all in the name of this Immune Boosting Lemon and Greens Juice recipe by Nikki and Zuzana. Rich with natural immune supporters including ginger, lemon (rich in vitamin C), spinach (a bit o’ zinc!), and fiber-rich apples.
Instead of sipping on green tea every day, why not switch up the routine by incorporating some matcha powder — a potent form of green tea made from dried tea leaves. This Matcha Crispy Rice Treats recipe by Charlie Rioux is a creative, fun, and tasty way to infuse your weekly diet regimen with immune-boosting matcha powder.
3. Healthy Blackcurrant Jam
While you may turn directly to oranges, lemons, or guava for that powerful vitamin C infusion, how about giving blackcurrants a try? This Healthy Blackcurrant Jam recipe by Lucie Javorska adds an extra infusion of vitamin C with organic lemon peel, along with high fiber and calcium chia seeds.
4. Pumpkin Risotto
When you’re seeking beta-carotene, opt for veggies vibrant in reds, yellows, and oranges. This Pumpkin Risotto recipe by Phoebe Douglas uses bright orange pumpkin infused with savory herbs and spices including sage, cinnamon, nutmeg, and a dash of chili flakes!
While there aren’t many foods that are rich in zinc, walnuts happen to be one of the few that has a good amount of this immune-boosting vitamin. This Savory Walnut and Mushroom Bolognese recipe by Lisa Andersson and Erik Huss is not only filled with zinc-rich walnuts, but it also uses a decent amount of vitamin C-rich foods including carrots and tomatoes.
While ginger is generally used in many savory dishes, it’s actually a wonderful ingredient for those vegan sweet treats! This Coconut Ginger Cupcakes recipe by Wendy Irene incorporates ginger with a slew of tasty natural additives such as apple cider vinegar, coconut flour, and flavorings.
Looking for that perfect vegan ice cream? This Mint Matcha Ice Cream recipe by Natalie Martin MS, RD and Lexie Staten MS, RD will not only fulfill that sweet tooth, but it’s also a great way to incorporate immune system boosting matcha into your day!
Guava happens to be one of the richest and most overlooked sources of vitamin C. This Pomegranate Guava Smoothie recipe by Viktoria Radichkova combines guava with vitamin C-filled raspberries and pomegranates for a super smoothie enriched and thickened with healthy fat-filled coconut milk.
Kale is one of those truly great superfoods filled with all those immune-boosting nutrients including vitamin C and zinc. This Cheezy Kale Chips recipe by Amanda Froelich is great for someone who doesn’t actually like kale. Also a super healthy alternative for processed potato chips!
Pumpkin seeds, kale, sweet peas, and lemon juice! This Creamy Pumpkin Seed Alfredo With Kale and Sweet Peas recipe by Renee Press is a powerful ally for your immune system and a super yummy meal for the whole family.
Incorporating an immune booster in a dressing or dip is a great way to get multiple servings a day! This Carrot Ginger Dressing recipe by Ivy is not only rich with ginger, but it’s also filled with beta-carotene and vitamin C foods such as carrot and lemon.
This Coconut Blender Matcha recipe by Caroline Doucet is a super tasty treat that’s a great replacement if coffee is a bit overpowering. Plus, you’ll get a daily dose of that powerful matcha first thing in the morning to start you off right!
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health and more! Dairy consumption also has been linked many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.
For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
- Weekly Vegan Meal Plans
- Plant-Based Health Resources
- Plant-Based Food & Recipes
- Plant-Based Nutrition Resources
- The Ultimate Guide to Plant-Based Nutrition
- Budget-Friendly Plant-Based Recipes
- High Protein Plant-Based Recipes
- Plant-Based Meal Prep
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