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Top Plant-Based Immunity-Boosting Foods

These Top Plant-Based Immunity-Boosting Foods will help you fight whatever it is that may be going around this time of year.  If you want to stay healthy, the number one thing you should look at is your diet.  If you eat mostly whole plant-based foods you will feel your best and your body and immune system will be so much stronger.

Okay, so I don’t even want to say the words, but we are all on high alert to not get this damn virus going around.  I’ve been avoiding talking much about it on social media because personally I’m so over hearing everyone else’s opinion on what everyone else should or should not be doing.  I decided to give my “2 sense” on my blog because this is my happy place! I want to help everyone stay as healthy as they can be and I believe this is done through a plant-based diet and exercise.  So, here are the top plant-based immunity-boosting foods to keep you healthy!

Anyway,  I don’t know about you, but I am so over it.  Not over it, like I don’t give a shit. I’m just tired of it as we all are.  I want it to go away, never come back, and have our lives back to normal.  Unfortunately, that’s not happening any time soon.  This thing is here to stay for a while and we are all going to have to change our lives around it.

What inspired me to write this post!

I had some major inspiration for this post!  This past Monday was my 38th birthday and it was also my first day back to work after vacation.  While I love my job, this is still never a fun day.  Anyway, I was on my way to work and I got a call from one of my dear friends.  We used to work together years ago and we became very close.  I don’t see her nearly enough anymore, but we still catch up every so often.

She called to tell me that she and her husband found out they had COVID a few days ago.  The reason she was calling was to tell me due to me inspiring her to eat better and workout daily she is beating this damn thing!  About a year ago she started doing my workouts and eating similar to me and she has been feeling amazing.  She has been keeping me posted all along and I’ve been so fricken proud of her!

If you are interested in checking out the workouts, check out this post!

Top 6 Beachbody On-Demand Workouts for Beginners (these workouts are amazing and I still follow them to this day)

Mind you, she is in her mid-sixties and she is missing a lung!  This woman is a total badass!  She said the past couple of days she has still been able to get in her workouts and she is feeling great.  She is convinced that if she wouldn’t have been as healthy as she was going into this, the outcome would be different. I can’t even explain how great this made me feel.  To think that she is giving me credit for her health and happiness is just the best feeling ever and 100% why I do what I do!

Of course, we really don’t know for sure, but I truly believe if we want to beat this virus we need to start prepping our bodies to fight it off.  We need to eat these top plant-based immunity-boosting foods, get regular exercise, good sleep, lots of water, and try to minimize stress as much as we can.  There are only so many things we can do to try to prevent from getting sick, but we can make sure our bodies are ready to fight if we do!

If you are interested in starting a Plant-Based diet or some easy recipes check out these posts!

Quick and Easy Vegan Meal Prep  (I follow this plan, or very similar, every day)

Healthy Vegan Shopping List for Weight Loss  (This is great if you are new to a plant-based diet)

Top Plant-Based Immunity-Boosting Foods

1. Ginger

I love ginger!  Ginger is a powerhouse for the immune system!  Ginger is also an anti-cancer food and antioxidant. It is such a versatile food you can consume it in many different ways.  It’s totally okay to eat ginger every day.  You can purchase Ground Ginger and add it to your morning smoothie for a quick and easy dose!

2. Turmeric

Turmeric is an orange/yellow colored aromatic spice from India. It is an amazing anti-inflammatory and has so many amazing health benefits. Turmeric has a variety of antioxidant, antiviral, antibacterial, antifungal, anticarcinogenic, and antimutagenic properties. You can purchase supplements or you can add the powder into your daily smoothie as well.

3. Yellow Bell Pepper

Yellow bell pepper has been used to boost immunity for a long time due to its high Vitamin C content. It is of course super easy to find and you can eat it in a variety of ways.  I love to dice them up and add them to my veggie stir-frys or cut them up and eat them fresh with your favorite dip or hummus.

4. Flavonoids

Flavonoids are a diverse class of polyphenolic compounds that are present in plant foods. Research has shown that eating foods rich in flavonoids can reduce your risk of cancer and heart disease. The recommended daily amount is 500 milligrams per day to reduce your risk of disease. To get your daily dose of flavonoids you can purchase a supplement to take daily or you can eat these flavonoid-rich foods:

  • Apples
  • Blueberries
  • Cocoa
  • Green Tea
  • Onions

5. Cruciferous Vegetables

Cruciferous vegetables are not only delicious (if cooked the right way), but they are also antioxidant abundant, cancer-fighting, rich in Vitamin K, and high in fiber for digestion.  These amazing vegetables can also reduce inflammation, boost the immune system, and help detoxify the body.  If you are not a huge vegetable eater you can try this supplement instead.  I, of course, recommend eating these veggies like:

  • Brussels Sprouts
  • Cauliflower
  • Broccoli
  • Radishes
  • Turnips
  • Kale
  • Bok Choy
  • Horseradish

6. Apple Cider Vinegar

Apple cider vinegar has so many amazing effects.  I drink 2-4 tablespoons a day or I take a supplement. Apple cider vinegar can improve digestion, lower blood sugar levels, improve your heart health, decrease cancer risk, and help you lose weight.  It contains antioxidants that can help you fight disease and stay healthy.

7. Cashews

Cashews are not only delicious they can also help prevent cancer, protect your heart, and boost your immune system.  They are a great antioxidant source, are good for your digestive system, and help boost your energy levels.

8. Tea

Drinking tea daily has multiple health benefits. It can help you fall asleep faster and relax, which can help with stress levels.  Drinking tea can also help with cold symptoms, digestion, constipation, detoxing the body, and an antioxidant boost. Some of the best teas are:

I really feel like these 8 items are totally realistic to add to your daily nutrition plan.  Of course, none of us know the best way to fight this virus or any virus, but I truly believe if you have a solid foundation of health you will be much more likely to fight off any disease.

Please comment below what you have tried or what some of your favorites are.  I would love to hear from you!

<3  Katie


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Hello! I'm Katie. I'm here to share my easy plant-based and vegan recipes with you. I want to show you that eating a plant-based diet and reaching and maintaining your optimal health does not have to be complicated or expensive.

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