TOP IMMUNITY SUPERFOODS & How to Use Them 1

Introduction
Whether you have a simple cold, a flu that
makes you ache and sweat, or a long-term
infection such as Epstein-Barr or Ross River
Fever, it’s a sign your immune system is im-
paired and your defence system is down.

We are exposed to viruses and bacteria on

a daily basis. When we go to the shops, use
a public bathroom, or shake hands with
our neighbour, we are exposing ourselves
to potential pathogens. That’s why it’s im-
portant to cover the basics like washing our
hands, avoiding others when they are sick,
and making sure to get enough sleep. But
have you ever wondered why two people
who have the same exposure experience
different outcomes – one gets sick and the
other doesn’t?

The difference all boils down to the

strength of their immune system.

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 Your immune system is essentially your
body’s ‘department of defence’. When
your immune system is working well, it
acts like a powerful, well-regulated army
consisting of several highly specialised
types of ‘combatants’ whose job it is
to firstly recognise the threat and then
respond to it appropriately.

Your immune system is a network of

organs, tissues, cells, and even bac-
teria that work together to protect you
against foreign invaders such as bac-
terial pathogens, viruses, parasites,
and fungi. Your lymph nodes, spleen,
bone marrow, white blood cells, cyto-
kines, thymus, lymphocytes, and even
your gut microbiome are all part of
this defence network.

The mucous membranes, for example,

which are found in places like your nose,
eyes, and mouth, use white blood cells
to fight infections before they can get
inside you. Then you have T cells and
B cells, which work together to create
antibodies that fight off pathogens and
then destroy infected cells through-
out your body. Your bone marrow and
spleen are responsible for making the
white blood cells which fight infections
– and your lymphatic system transports
a fluid containing the white blood cells
throughout your body.

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 The Role of Your Gut in
Immune Function
Your gut also plays a large role in the development and function of your
immune system. This is because 70-80% of your immune system is in the
gut. It’s actually influenced and taught by the gut microbiome!

It has been estimated that the human gut houses 100 trillion microbial cells
(collectively referred to as the gut microbiota), which is 10 times the number of
human cells.1 Some would even say we are more bacteria than we are human!
Your microbiome includes not only bacteria, but also fungi, parasites, and
viruses. In a healthy person, these “bugs” coexist peacefully with the largest
numbers found in the small and large intestines.

When everything is running smoothly, your gut sends signals for the develop-
ment of healthy immune responses. In exchange, your immune system helps
to populate your microbiome with health-promoting microbes which provide
protection from invaders (pathogenic organisms) by competing for nutrients
and attachment sites at the mucus membranes of the gut. These bacteria are
also essential in the digestion and absorption of nutrients from your food that
are critical for the proper functioning of your immune system.

The more diverse your microbiome is – the more you have of the different
beneficial bacteria and the less you have of the harmful ones – the healthier
your gut is going to be and the more robust your immune system. The
intestinal lining of your gut is delicate and if it becomes compromised, you are
more vulnerable to new harmful invaders. Therefore, nourishing your gut and
correcting any gut bacteria imbalances can go a long way in strengthening
and modulating your overall immune system.

[1] Sender R, Fuchs S, Milo R. Revised Estimates for the Number of Human and Bacteria Cells
in the Body. PLoS Biol. 2016 Aug 19;14(8):e1002533. doi:10.1371/journal.pbio.1002533. eCollection
2016 Aug. PubMed PMID: 27541692; PubMed Central PMCID: PMC4991899.

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 How is the Gut Microbiome
Developed?
As you know, most of the human microbiota reside in the gut, and as it turns out, so
does most of the immune system. This interaction between the gut microbiome and
the immune system begins at birth. As babies exit the birthing canal, they consume
their mother’s fluid, which is filled with bacteria that literally forms the basis of that child’s
bacterial flora for life. If a child is born via caesarean, they skip this vital step and it’s
important to supplement with probiotics. Breast-feeding then further develops this im-
mune development process as important immune markers, beneficial bacteria, and
antibodies are passed onto the baby via the breastmilk.

While the immune system is fully developed at birth, it is not fully matured. Once you are
exposed to bacteria, both beneficial and harmful, your immune response starts to develop
and mature. In fact, it can take about two years for the baby’s immune system to fully
mature. However, due to the modern germaphobic society, antibiotics, and toxins, it is now
harder for your immune system to develop a balanced response. Excessive sterilisation
prevents children’s immune systems from getting the practice needed to mature, which
has increased the rate of allergies and chronic infections in children.

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 What Impairs Your Immune
Function?
There are many things that can impair your immune function, like:

→ psychological and emotional stress

→ lack of exercise (or too much exercise)
→ lack of sleep
→ exposure to pollution, cigarette smoke, or other toxins
→ chronic inflammation
→ poor gut health
→ mitochondrial dysfunction
→ excessive alcohol consumption
→ poor diet
→ nutrient deficiencies

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 Diet and Immunity
Since your immune system can be altered by
environmental, dietary, and lifestyle factors, it’s possible to
strengthen your defences through nutrition. In fact, when
it comes to promoting a healthy immune system, nutrition
is critically important. As you get older, it becomes even
more important to eat more immune-supporting foods,
as immunity typically declines with age due to nutrient
deficiencies and impaired absorption.

Since the early 1960s, systematic scientific research

has repeatedly confirmed that a diet high in fiber from
vegetables, fruits, and unrefined grains and low in
processed and chemically adulterated foods can enhance
your immune system and protect you from a wide range of
serious diseases. Nutrition experts and scientists worldwide
agree that high intakes of saturated fats from meat, dairy
products, and convenience foods are linked with coronary
heart diseases, and that the activity of the immune system is
improved by decreased total fat intake.

A recent global survey carried out by the World Cancer

Research Fund together with the American Institute of
Cancer Research concluded that plant-based diets protect
against cancer. Hundreds of reliable studies show that fresh
vegetables, fruits, nuts, grains, and legumes are packed
with immune-supporting phytochemicals. By applying
knowledge of these nutrients and how they work to your
diet, you can enhance your immune system and help
protect yourself against a host of ailments.

Let’s have a look at some of the main foods or food

groups that help enhance immune function:

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 1. Antioxidant-rich
foods
Antioxidants are compounds which help
protect healthy cells in your body and
counteract unstable molecules called free
radicals. Free radicals can cause damage by
altering the instructions coded in a strand of
DNA or altering a cell’s membrane, changing
the movement of what enters or leaves a cell.2
The body generates free radicals in response
to environmental insults, such as tobacco
smoke, ultraviolet rays, air pollution, alcohol,
and bacterial, fungal, or viral infections.

These free radicals do not have a full balance

of electrons; hence they steal electrons from
other molecules, damaging them in the
process. Antioxidants counteract these free
radicals by generously donating electrons
to free radicals and neutralising them. 3
Essentially, they act as a natural “off switch”
for the free radicals, thus reducing their
capacity to damage. As free radicals are so
ubiquitous, you need an adequate supply of

[2] Phaniendra, A., Jestadi, D. B., & Periyasamy, L. (2015). Free

radicals: properties, sources, targets, and their implication
in various diseases. Indian journal of clinical biochemistry :
IJCB, 30(1), 11–26. https://doi.org/10.1007/s12291-014-0446-0

[3] Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free
radicals, antioxidants and functional foods: Impact on human
health. Pharmacognosy reviews, 4(8), 118–126.
https://doi.org/10.4103/0973-7847.70902

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 antioxidants to offset them and act as this
natural “off switch”. When free radicals
outnumber antioxidants, it can lead to a state
of oxidative stress and multiple illnesses
including diabetes, heart disease, and cancer.

Your body’s cells naturally produce some

powerful antioxidants such as glutathione,
coenzyme Q10, and alpha lipoic acid, but
you can also get other antioxidants from your
food such as vitamin C, vitamin E, B-carotene,
selenium, and manganese. Your body cannot
manufacture these micronutrients so they
must be supplied in the diet.

Antioxidants are generally found in plant-

based foods. The three most common are
known as the “ACE” vitamins – beta-carotene
(which is the plant form of vitamin A), vitamin
C, and vitamin E. Red, yellow, and orange
vegetables are rich in the antioxidant nutrients,
lycopene, beta carotene, and vitamin C, and
are a great support to your immune system
function. Citrus fruits, berries, and kiwi are rich
in protective antioxidants like vitamin C, which
can help to support your immune system and
make you less susceptible to illness. Purple
vegetables such as purple cauliflower, purple
carrots, red onion, eggplant, and purple
cabbage, are also loaded with antioxidants
called anthocyanins, which give them their
coloring and heal your cells from damage.

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 2. Prebiotic foods
Many experts agree that prebiotic fiber is the single most important nutrient for
a healthy gut – and hence a healthy immune system. In fact, prebiotics serve
as a critical food source for the probiotic bacteria that occupy your colon and
bowel. Without the fuel they need, your gut bacteria won’t be able to perform the
host of functions they play in your health including reducing inflammation and
improving your immune system.

A prebiotic is a type of fiber (but not all fiber is prebiotic). Prebiotics include
fructans and galacto-oligosaccharides. When you feed your gut microbes
prebiotic fibers, they produce short-chain fatty acids (SCFAs) which promote the
growth of beneficial bacteria such as Lactobacillus and Bifidobacterium.4 Acetate,
propionate, and butyrate are the main short-chain fatty acids produced in the
colon by bacterial fermentation of dietary fibers and resistant starch.

Prebiotics occur naturally in many plant-based foods such as vegetables, fruits,

and whole grains.

Prebiotic-rich foods
include artichokes,
garlic, onions, leek,
asparagus, beetroot,
cabbage, beans
and legumes, leafy
greens, custard
apples, nectarines,
white peaches, dried
fruit, cashews, and
pistachios.

[4] McLoughlin RF, Berthon BS, Jensen ME, Baines KJ, Wood LG. Short-chain fatty acids, prebiotics, synbiotics,
and systemic inflammation: a systematic review and meta-analysis. Am J Clin Nutr. 2017 Sep 1;106(3):930-945. doi:
10.3945/ajcn.117.156265. PMID: 28793992.

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 3. Probiotic-rich
foods
When it comes to strengthening and reinforcing
your system of defence, your gut microbiome
is key – and this is where probiotics come in.
Probiotics help to strengthen the body against
pathogens by improving the integrity of the gut
wall barrier to stop harmful microorganisms
from entering the bloodstream. They also inhibit
the growth of pathogenic bacteria by competing
for nutrients that would otherwise be utilised by
the pathogens for growth and proliferation.

For example, research has shown that probiotics

such as Lactobacillus rhamnosus and Lactoba-
cillus plantarum have the ability to inhibit attach-
ment of the pathogen E. Coli in the gastrointes-
tinal tract.5 Some probiotics also have the ability
to enhance innate immunity by supporting the
function of white blood cells and modulating
inflammation induced by pathogens.6

[5] Mack DR, Michail S, Wei S, McDougall L, Hollingsworth MA.

Probiotics inhibit enteropathogenic E. coli adherence in vitro by
inducing intestinal mucin gene expression. Am J Physiol. 1999
Apr;276(4):G941-50. doi: 10.1152/ajpgi.1999.276.4.G941. PMID:
10198338.

[6] Vanderpool, C., Yan, F., & Polk, D. B. (2008). Mechanisms of

probiotic action: Implications for therapeutic applications in
inflammatory bowel diseases. Inflammatory bowel diseases, 14(11),
1585–1596. https://doi.org/10.1002/ibd.20525

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 Whilst you can get probiotics in supplemental form, it is not the only way to
increase the abundance and diversity within your microbiome. Long before
specialised capsules were available, people were consuming live probiotics in
the form of fermented foods. The process of fermentation makes food more
nutritionally rich by creating probiotics and prebiotics and making vitamins and
minerals more bioavailable. Foods such as kimchi, sauerkraut, tempeh, miso,
yoghurt, and kefir are great sources of probiotics.

When shopping for store-bought ferments, be sure to opt for products that
contain live microorganisms. Steer clear of products that are shelf-stable (non-
refrigerated) or pasteurized. Read the ingredients list to ensure that the product
is actually fermented and not just marinated in vinegar. There are several specific
strains that have been shown to improve immunity including Lactobacillus
rhamnosus, Lactobacillus plantarum, Bifidobacterium animalis, Bifidobacterium
lactis, and Lactobacillus acidophilus.

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 4. Dark leafy greens
Dark leafy green vegetables such as kale, collard
greens, mustard greens, broccoli, bok-choy, and
Brussels sprouts are packed with phytonutrients re-
quired for the optimal functioning of your immune
system. They have been shown to play a critical role in
regulating the immune system by providing important
chemical signals that encourage immune cells in the
gut to function properly.7

Dark leafy greens are rich in folate, calcium, and anti-

oxidants such as lutein and zeaxanthin. Folate is espe-
cially vital for producing antibodies that work to destroy
antigens that can cause illness. When chewed and
chopped, these vegetables also release compounds
called isothiocyanates and indoles that protect against
various carcinogens.8 They help reduce the activity of
estrogen in the body and therefore have a twofold role
in protecting against estrogen-related cancers.

Green veggies are versatile and easy to incorporate into

your meals. You can add them to a salad, sauté them,
chop and add them to cooked dishes, or blend them
into smoothies. Make sure to buy organic as these are
among the crops where the most pesticides are used.

[7] Cell Press. (2011, October 17). Eating green veggies improves immune
defenses. ScienceDaily. Retrieved September 5, 2021 from
www.sciencedaily.com/releases/2011/10/111013121509.htm

[8] Higdon, J. V., Delage, B., Williams, D. E., & Dashwood, R. H. (2007).
Cruciferous vegetables and human cancer risk: epidemiologic evidence
and mechanistic basis. Pharmacological research, 55(3), 224–236.
https://doi.org/10.1016/j.phrs.2007.01.009

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 5. Onions
Onions contain numerous nutrients and phyto-
chemicals, many of which offer benefits for your
immune system. They contain prebiotic fructans,
a group of complex carbohydrates that provide
soluble fiber. This fiber passes undigested
through the small intestine to the large intestine
where it provides food for the beneficial bacteria
such as Bifidobacteria and Lactobacilli.

Onions are also packed with immune-supporting

nutrients such as selenium, zinc, and vitaminC.
Selenium, especially, is found in higher concentra-
tions in onions than in other vegetables. Selenium
plays a key role in immune system regulation. It
stimulates the immune system to increase the
production of antibodies and causes increased
T cell and macrophage activity.9 This mineral also
exhibits antibacterial and antiviral properties and
may play a part in the management of inflam-
matory and allergic conditions.

[9] Kieliszek, M., & Błażejak, S. (2016). Current Knowledge on

the Importance of Selenium in Food for Living Organisms: A
Review. Molecules (Basel, Switzerland), 21(5), 609.
https://doi.org/10.3390/molecules21050609

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 Studies have shown deficiencies of selenium to be
associated with a dampened immune response as
immune cells undergo more oxidation, causing
them to develop and reproduce inefficiently.10

Onions are also one of the best sources of the

antioxidant flavonoid, quercetin, which has both
antiviral properties and histamine-regulating ef-
fects.11 The red and yellow varieties are particularly
high in quercetin with the highest concentration
in the outer rings. Onions are also considered to
be the most powerful natural antibiotic, which
can fight off both viral and bacterial infections and
ease the symptoms of a sore throat. 

[10] Huang, Z., Rose, A. H., & Hoffmann, P. R. (2012). The role of
selenium in inflammation and immunity: from molecular mechanisms
to therapeutic opportunities. Antioxidants & redox signaling, 16(7),
705–743. https://doi.org/10.1089/ars.2011.4145

[11] Mlcek, J., Jurikova, T., Skrovankova, S., & Sochor, J. (2016).
Quercetin and Its Anti-Allergic Immune Response. Molecules (Basel,
Switzerland), 21(5), 623. https://doi.org/10.3390/molecules21050623

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 6. Garlic
One of the most
well-known foods to
enhance your immune
system and fight
against infections is
garlic. Garlic is loaded
with nutrients and
phytochemicals which
protect against a wide
range of bacterial,
fungal, and viral
infections.

Garlic is one of the most effective natural antimicrobials, stimulating the pro-
duction of white blood cells and acting against a wide range of bacteria, fungi,
parasites, and viruses.12 Even with the development of modern antibiotics and a
more comprehensive understanding of microbiology, garlic is still regarded by
many as first-line treatment for infectious diseases.

Garlic is used to combat fungal infections such as yeast infections, athlete’s foot,
and ringworm, and is a standard ingredient in anti-candida diets.13 Like onion,
garlic also contains fructans which selectively stimulate beneficial bacteria and
inhibit pathogens in the gut.

[12] Mikaili, P., Maadirad, S., Moloudizargari, M., Aghajanshakeri, S., & Sarahroodi, S. (2013). Therapeutic uses and
pharmacological properties of garlic, shallot, and their biologically active compounds. Iranian journal of basic
medical sciences, 16(10), 1031–1048.

[13] Krstin, S., Sobeh, M., Braun, M. S., & Wink, M. (2018). Anti-Parasitic Activities of Allium sativum and Allium
cepa against Trypanosoma b. brucei and Leishmania tarentolae. Medicines (Basel, Switzerland), 5(2), 37.
https://doi.org/10.3390/medicines5020037

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 Research has shown garlic to significantly reduce the severity of cold and
flu symptoms and to prevent their occurrence.14 One study gave 146 healthy
volunteers either garlic supplements or a placebo for three months. The garlic
group had a 63% lower risk of getting a cold and their colds were also 70%
shorter.15

Garlic has also been shown to inhibit the growth of tumor cells and slow the
spread of malignant tumors as well as have chemopreventive effects. In fact, in
1990, the US National Cancer Institute initiated the Designer Food Program to
determine which foods played an important role in cancer prevention.16 They
concluded that garlic may be the most potent cancer-fighting food!

[14] Nantz, M. P., Rowe, C. A., Muller, C. E., Creasy, R. A., Stanilka, J. M., & Percival, S. S. (2012). Supplementation
with aged garlic extract improves both NK and γδ-T cell function and reduces the severity of cold and flu
symptoms: a randomized, double-blind, placebo-controlled nutrition intervention. Clinical nutrition (Edinburgh,
Scotland), 31(3), 337–344. https://doi.org/10.1016/j.clnu.2011.11.019

[15] Josling P. (2001). Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled
survey. Advances in therapy, 18(4), 189–193. https://doi.org/10.1007/BF02850113

[16] Dahanukar SA, Thatte UM. Current status of ayurveda in phytomedicine. Phytomedicine. 1997 Dec;4(4):359-
68. doi: 10.1016/S0944-7113(97)80048-7. PMID: 23195589.

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 7. Ginger
Ginger is a potent anti-inflammatory and antioxidant that helps combat the
effects of free radicals on your cells. It also has antimicrobial and antifungal
properties and can help protect against oral and respiratory infections.17 Due to its
high concentration of plant compounds, ginger has significant antiviral activity.
The specific compounds in ginger, gingerols and zingerone, have been found
to inhibit viral replication and prevent viruses from entering host cells.18

Ginger is also a diaphoretic which means that it promotes sweating and is

warming to the body. It is also a useful cough remedy as it helps break down and
expel mucous and clears your airways.

You can purchase ginger root fresh and then keep it in the freezer. When you’re
ready to use it, grate it into smoothies or stir-fries or boil it for a hot ginger tea. You
can also use it in a dried, powdered, or oil form. However, it is best to use fresh
ginger to get more of its benefits.

[17] Rahmani, A. H., Shabrmi,

F. M., & Aly, S. M. (2014). Active
ingredients of ginger as potential
candidates in the prevention
and treatment of diseases
via modulation of biological
activities. International journal of
physiology, pathophysiology and
pharmacology, 6(2), 125–136.

[18] Rouf, R., Uddin, S. J., Sarker,

D. K., Islam, M. T., Ali, E. S., Shilpi,
J. A., Nahar, L., Tiralongo, E.,
& Sarker, S. D. (2020). Antiviral
potential of garlic (Allium sativum)
and its organosulfur compounds:
A systematic update of pre-
clinical and clinical data. Trends
in food science & technology, 104,
219–234. https://doi.org/10.1016/j.
tifs.2020.08.006

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 8. Mushrooms
Mushrooms have been used for centu-
ries in Chinese medicine and were con-
sidered to be beneficial in promoting
longevity and even immortality! Whilst
mushrooms do have some limitations in
these areas, the many therapeutic benefits
of mushrooms have become increasingly
recognised in Western medicine especial-
ly in regards to their immune-modulating
and anti-cancer properties.

Shiitake, for example, has been used to

alleviate the common cold for centuries.
It enhances host resistance against infec-
tions by bacteria, fungi, parasites, and vi-
ruses.19 It is also an excellent source of im-
mune-supporting minerals and vitamins,
essential amino acids, and enzymes. They
are particularly high in vitamin B5 which
enhances your ability to cope with stress.

[19] Ngai, P. H., & Ng, T. B. (2003). Lentin, a novel and

potent antifungal protein from shitake mushroom with
inhibitory effects on activity of human immunodeficiency
virus-1 reverse transcriptase and proliferation of leukemia
cells. Life sciences, 73(26), 3363–3374.
https://doi.org/10.1016/j.lfs.2003.06.023

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 Shiitake’s ability to stimulate resistance to disease is largely attributed to a sugar
molecule called lentinan. Studies have shown that lentinan does not kill cancer
cells directly but enhances the immune system by increasing the activity and
number of macrophages and blood lymphocytes.20 Shiitake has the ability to
strengthen the body’s first line of defense against infection by encouraging
blood cells to destroy any harmful organisms. It also fights against cancer by
stimulating the body’s own ability to “switch off” and eliminate malignant cells and
suppressing particular enzymes which are known to metabolize procarcinogens
to active forms.21

There are many other mushrooms that are also used medicinally. Reishi is an
antioxidant and an anti-inflammatory that helps regulate the immune system by
stimulating immune cells. Lion’s Mane, due to its polysaccharide compounds,
also has immune-stimulating and anti-inflammatory properties as does
Cordyceps and Chaga mushrooms.

[20] Vetvicka, V., & Vetvickova, J. (2014). Immune-enhancing effects of Maitake (Grifola frondosa) and Shiitake
(Lentinula edodes) extracts. Annals of translational medicine, 2(2), 14.
https://doi.org/10.3978/j.issn.2305-5839.2014.01.05

[21] Rincão, V. P., Yamamoto, K. A., Ricardo, N. M., Soares, S. A., Meirelles, L. D., Nozawa, C., & Linhares, R. E.
(2012). Polysaccharide and extracts from Lentinula edodes: structural features and antiviral activity. Virology
journal, 9, 37. https://doi.org/10.1186/1743-422X-9-37

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 9. Nuts and seeds
Nuts and seeds such as chia seeds, flaxseeds,
sunflower seeds, walnuts, and almonds are a simple
addition to many dishes to help support immune
system function. They contain various disease-
preventing nutrients such as fiber and omega 3 fatty
acids, as well as vitamins and minerals. Sunflower
seeds and almonds, for example, are packed full
of vitamin E which is a potent antioxidant known to
reduce the risk of inflammation-related diseases,
protect your cells from damage, and fight oxidative
stress that can lead to illness.

Nuts and seeds also contain high amounts of minerals

such as iron, zinc, and calcium. Zinc, particularly, is a
critical nutrient for immune system function. It is vital
for the development and function of cells mediating
innate immunity as well as for the production of
neutrophils and NK cells. Studies have also shown
that those with a low zinc status have an increased
susceptibility to a wide range of pathogens.22 Zinc is
especially high in pumpkin seeds, sesame seeds, and
hemp seeds. Nuts are a perfect snack by themselves
or they can be added to muesli, smoothies, salads, or
stir-fries. You can also blend them to make your own
delicious nut butters.

[22] Shankar, A. H., & Prasad, A. S. (1998). Zinc and immune function: the
biological basis of altered resistance to infection. The American journal of
clinical nutrition, 68(2 Suppl), 447S–463S.
https://doi.org/10.1093/ajcn/68.2.447S

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 10. Green tea
Compared to other types of tea, green
tea has the highest concentration of
polyphenols (antioxidants) which helps
to inhibit or slow down the process of
oxidative damage to your body. Oxida-
tive stress has been linked to various
diseases such as cancer, arthritis, stroke,
heart disease, Parkinson’s disease, and
respiratory diseases. A meta-analysis of
studies carried out over a decade showed women who drank green tea have a 30%
lower risk of developing breast cancer.23 Another study involving more than 49,000
male subjects also showed that green tea reduced the risk of men developing
prostate cancer by 48%.24

Green tea also contains compounds called catechins, as well the antioxidant
quercetin and the amino acid L-theanine, all of which support a strong immune
system. Various studies have shown that green tea has antimicrobial properties
that inhibit the growth of bacteria and viruses.25 The catechins are able to penetrate
through phospholipid bilayers and can alter bacteria and viruses’ functions by dis-
rupting their cytoplasmic membrane, making them less resistant against antibiotics.
These catechins also have the ability to increase the number of regulatory T cells
that play a key role in immune function and suppression of autoimmune disease.26

[23] Ogunleye, A. A., Xue, F., & Michels, K. B. (2010). Green tea consumption and breast cancer risk or recurrence:
a meta-analysis. Breast cancer research and treatment, 119(2), 477–484.
https://doi.org/10.1007/s10549-009-0415-0

[24] Kurahashi, N., Sasazuki, S., Iwasaki, M., Inoue, M., Tsugane, S., & JPHC Study Group (2008). Green
tea consumption and prostate cancer risk in Japanese men: a prospective study. American journal of
epidemiology, 167(1), 71–77. https://doi.org/10.1093/aje/kwm249

[25] Taylor, P. W., Hamilton-Miller, J. M., & Stapleton, P. D. (2005). Antimicrobial properties of green tea
catechins. Food science and technology bulletin, 2, 71–81. https://doi.org/10.1616/1476-2137.14184

[26] Wong, C. P., Nguyen, L. P., Noh, S. K., Bray, T. M., Bruno, R. S., & Ho, E. (2011). Induction of regulatory T cells
by green tea polyphenol EGCG. Immunology letters, 139(1-2), 7–13. https://doi.org/10.1016/j.imlet.2011.04.009

TOP IMMUNITY SUPERFOODS & How to Use Them 22

 Conclusion
Every good choice you make with your food is a step towards future health. Since
your immune system can be altered by environmental, dietary and lifestyle factors,
it is possible to strengthen your defences using nutrition. The scientific consensus
is clear that plants offer amazing protective potential and that a diet high in fiber
from vegetables, fruits, and unrefined grains and low in processed and chemically
adulterated foods can enhance your immune system and protect you from a wide
range of serious illnesses and diseases.

Supporting your immune system through the consumption of foods rich in antioxi-
dants and other phytochemicals is critical in determining your health and quality of
life. You have the power to decide what you put on your plate. You can choose to
consume disease-promoting saturated fats, dairy products and convenience foods
filled with toxic chemicals, or you can choose nutrient-dense whole plant foods with
a focus on colorful vegetables and fruits, whole grains, nuts and seeds that is going
to buffer your defense capabilities. Excellent health is now a choice that is truly in
your hands.

Ready to learn more?

→ Watch The Gut-Immune Solution – a 10-part docuseries masterclass with
20+ health experts, physicians, researchers, and nutritionists about how to
strengthen your immune system, fight off illnesses, and keep your family
healthy by improving your gut health...

→ Get practical tools based on cutting-edge science being discovered right now
by top researchers in the field. Discover how to strengthen your gut health to
bolster your immunity naturally… and at home.

→ Enjoy a sneak peek into the kind of content you’ll learn about in
The Gut-Immune Solution in the next few pages.

TOP IMMUNITY SUPERFOODS & How to Use Them 23

 A Look Inside
The Gut-Immune Solution
Easy Ways to Strengthen Your
Immune System through Nutrition

1. Eat the Rainbow

Try to have all the colors of the rainbow on your plate for your meals. This ensures
you are ingesting a wide variety of vital phytonutrients for your good gut health –
and immune health. Use this handy grocery list to “shop the rainbow” regularly.

Red Orange/yellow

Red tomatoes Squash

Red peppers Bell peppers
Beets Carrots
Red cabbage Sweet potatoes / yams
Red or pink grapefruit Pumpkin
Watermelon Spices like turmeric and
Red grapes saffron
Red apples Cantaloupe
Strawberries Mangoes / papaya
Cherries Oranges
Raspberries Nectarines / peaches /
Cranberries apricots
Pineapple
Lemons

TOP IMMUNITY SUPERFOODS & How to Use Them 24

 Green Deep blue/purple

Dark leafy greens (spinach, Eggplant (with skin)

lettuce, chard, arugula, kale, Purple asparagus
Swiss collards) Purple sweet potatoes
Broccoli Purple cauliflower
Artichokes Purple carrots
Asparagus Plums
Celery Blueberries
Avocado Black raspberries
Zucchini Blackberries
Brussels sprouts Purple grapes
Green tea Passion fruit
Green peas Acai berries
Kiwi
Green apples
Limes
Green grapes

White Earth tones

Onions Brown rice

Garlic Mushrooms
Cauliflower Nuts
Parsnips Seeds
Rutabagas Whole grains
Pears Ginger
Coconut Cacao and dark chocolate
Spices like cinnamon,
cumin, and nutmeg

TOP IMMUNITY SUPERFOODS & How to Use Them 25

 2. Family-friendly Recipes
When one family member gets sick, everyone gets sick. Strengthen your immunity
every day with delicious easy-to-whip-up dishes your entire family will love.

Yoghurt Granola Bowl

Plant-based yoghurts are a healthy source of probiotic cultures that nourish the
gut and support the immune system. Opt for products that are free of sweeteners
and artificial flavoring. Try using a variety of fresh, seasonal fruit. Cinnamon
stabilizes blood sugar and is antioxidant and anti-inflammatory. Hemp seeds are
a great source of protein, minerals and healthy fats.

★ 1 apple, chopped
★ ½ cup plant-based
yoghurt
★ 1 teaspoon ground
cinnamon
★ ½ cup sugar-free
granola
★ ½ cup blueberries
★ 1 tablespoon shredded
coconut
★ 1 tablespoon hemp
seeds

→ Layer all ingredients in a bowl in the order listed and serve immediately.

TOP IMMUNITY SUPERFOODS & How to Use Them 26

 Turmeric & Vegetable Soup
This hearty immune-boosting soup features antioxidant-rich vegetables and
turmeric, along with rice, an excellent source of resistant starch which nourishes
the microbiome.

★ 4 cups vegetable
broth
★ 2 teaspoons ground
turmeric
★ 3 carrots, chopped
★ 1 crown of broccoli,
chopped
★ 1 red bell pepper,
chopped
★ 1 zucchini, chopped
★ 1 cup coconut milk
★ 2 inches of ginger
root, grated
★ 2 tablespoons lime
juice
★ 2 tablespoons liquid
aminos or tamari
★ ½ teaspoon salt
★ 1 cup rice, cooked
and cooled

→ Add all of the ingredients except the rice to a pot and bring to a boil. Reduce
heat and simmer for 20 minutes. Stir in rice prior to serving.

TOP IMMUNITY SUPERFOODS & How to Use Them 27

 Shiitake Fried Rice
This tasty and satisfying dish boosts the immune system and nourishes the
microbiome. Shiitake mushrooms have antiviral and antibacterial properties. Studies
have shown that regular consumption of shiitake mushrooms strengthens the immune
system and lowers inflammation within just one month and reverses age-related
decline in immune function.

★ 2-4 tablespoons of vegetable ★ 6 shiitake mushrooms,

broth finely chopped
★ 3 cloves garlic, minced ★ 3 cups cooked and
★ 2 teaspoons freshly grated cooled rice
ginger root ★ 1 tablespoon liquid aminos
★ 3 scallions, sliced or tamari
★ 3 cups lacinato kale, ★ 1 tablespoon sesame oil
finely chopped (optional)

→ Heat 2 tablespoons of vegetable broth over medium-high heat. Add the garlic,
ginger, and scallions and sauté for 5 minutes, until fragrant. Add 1-2 tablespoons
of vegetable broth or water as needed to deglaze the pan. Add the kale and
mushrooms and sauté for a few minutes until the kale is tender. Again, add 1-2
tablespoons of vegetable broth or water as needed to deglaze the pan. Add the
rice and stir fry for 2 minutes. Stir in the liquid aminos and sesame oil, if using.
Taste for additional liquid aminos, if desired.

TOP IMMUNITY SUPERFOODS & How to Use Them 28

 3. Grow an Immunity Garden
Gardening is a great way to get exercise and fresh air while relieving stress. It also
gives you access to fresh, healthy foods and exposes you to soil-based probiotics
that enhance your immune system.

In addition to the gut-friendly, immunity-strengthening fruits and vegetables in

this guidebook, you can also grow an “immunity garden” with plants and herbs
with germ-fighting properties.

★ Black Elderberry - Excellent antioxidant and immune support

★ Echinacea - Often used in teas to promote a healthy immune response
★ Oregano - A natural antioxidant that supports healthy respiratory function
★ Aloe vera - Used as in a tonic to fight free radicals in the body
★ Ginseng - Commonly consumed in teas or tonics, energizes the body to
fight germs more effectively

Discover even more tricks from top health experts inside

The Gut-Immune Solution.

It’s time to put control over your health into the right hands… yours.

Be part of The Gut-Immune Solution so you can know how to protect yourself
(and your family), live well longer, and experience vibrant health now… and well
into your golden years.

TOP IMMUNITY SUPERFOODS & How to Use Them 29