Now more than ever, it’s important to eat a healthy well-balanced diet. While there are many components to a robust immune system, nutrition plays a key role. Eating adequate nutrients as part of varied diet is essential for the health and function of all cells in the body, including your immune cells. Certain diets may better prepare your body from attack from microbes and unwanted inflammation. Particularly, plant-based diets and pescatarian diets have been associated with a reduced risk of developing moderate to severe COVID-19 and may help support a healthy immune system.
Micronutrients and The Immune System
Micronutrients influence and support every stage of the immune response and are essential to immune health. Deficiencies of micronutrients can have a negative impact on the health of your immune system causing immunosuppression which increases your susceptibility to infections. To support optimal immune function, adequate levels of micronutrients must be maintained. Getting adequate intakes in your diet from real food sources is essential for both the prevention and recovery from infections.
Vitamin D
Vitamin D “the sunshine vitamin” has several important functions. Some of the most vital functions is to regulate the absorption of calcium, phosphorus and facilitate immune system function. Vitamin D deficiency is associated with increased risk of autoimmune disease as well as increased susceptibility for infections. For most adults, vitamin D deficiency is not a concern. However, those who are obese, or have dark skin, and who are older than age 65 may have lower levels of vitamin D. Adequate intakes of Vitamin D supports your innate immune system and works as a pro-hormone which supports a healthy brain, metabolism, thyroid function, bone health, among other important functions. Not to mention, having sufficient vitamin D levels in your body may help you to fight COVID-19 or improve your health outcomes, if you become infected. Plant sources of vitamin D include:
Mushrooms
Fortified Soy Milk
Fortified Cereals
Fortified Orange Juice
Fortified Almond Milk
Fortified Rice Milk
A recent study published in the British Medical Journal revealed that vitamin D supplementation decreased the risk of respiratory tract infections by 50% in those that were deficient and in 10% of those with favorable vitamin D status.
Vitamin C
Vitamin C is a powerful antioxidant. It plays a significant role in immune defense by supporting cellular functions of both the innate and adaptive immune system. In addition, vitamin C supports several aspects of immunity, including growth and function of immune cells and antibody production. Clinical research suggest that low levels of vitamin C can lead to increased susceptibility to viruses, infection and compromised immune health. Food sources high in vitamin C include:
Sweet yellow peppers
Kiwi
Broccoli
Brussels Sprouts
Strawberries
Citrus Fruits
Zinc
Zinc is an essential nutrient and is required to activate certain immune cells. People who are deficient in zinc are at increased risk for impaired immune function as well as increased risk for infections such as pneumonia in certain age groups. By consuming a well-balanced varied diet, you can meet your daily zinc requirements. These five plant foods contain good sources of zinc.
Seeds
Tofu
Oats
Nuts
Beans
Legumes like chickpeas
There are certain groups that are at increased risk for zinc deficiency. If you fall within any of these groups, you may need to discuss the need for supplementation with your healthcare provider or registered dietitian. People who may need supplementation include:
Vegans or Vegetarians
People with gastrointestinal and other diseases
Pregnant and lactating women
Older infants who are exclusively breast fed
People with sickle cell disease
Alcoholics
Immune Supporting Foods & Polyphenols
Black & Green Tea
Both black and green tea contain polyphenols which supports a healthy gut microbiome and helps to bind viruses to reduce the ability for the virus to replicate. A Harvard research study determined that consuming 5 cups per day increased the virus-fighting compound, interferon, by ten times! Enjoy 1-2 cups of organic green or black tea per day as a nourishing way to unwind and possibly support upper respiratory health.
Ginger Root
Ginger has antimicrobial, anti-fungal, and antiviral properties. Ginger root supplementation has been shown to have anti-inflammatory and immune-supporting benefits. Ways to incorporate ginger root into meals include: grating it into stir-fry, simmering slices in water to make tea, adding to smoothies, and grating into soups.
Garlic
Garlic contains alliin and allicin, which are compounds that have antimicrobial properties. While there isn’t strong evidence on the impact of garlic on the immune system, the studies that have been conducted suggest garlic may stimulate the immune system and have antimicrobial actions as well as lower inflammation, cholesterol, and blood pressure. Be sure to discuss increased garlic use (or supplementation) with a healthcare practitioner if you are currently taking a blood thinner, insulin, or protease inhibitor. Quick and easy ways to include garlic into meals is by adding to chopped garlic when sauteing veggies like spinach, broccoli or kale or by adding in minced garlic to salad dressings.
Quercetin
Quercetin, a polyphenol derived from plants, is available in a wide variety of foods and has been shown to reduce the incidence and severity of upper respiratory tract infection symptoms. Studies suggest that quercetin may also help reduce inflammation. When combined with vitamin C, quercetin may provide additional immune-supporting effects. Food sources include:
apples
berries
capers
grapes
onions
tomatoes
green and black teas
citrus fruits
kale
5 Ways to Help Support a Healthy Immune System
While the food choices you make are a significant factor that impacts your health, there are other lifestyle habits that can promote a healthy immune system too which includes:
Maintaining adequate fluid intake. Adequate hydration is a key component to supporting your body’s immune system.
Limiting caffeine intake and alcohol. Too much of either may disrupt your gut microbiome.
Stress management. Chronic stress can weaken the immune system and cause a pro-inflammatory response.
Physical activity. Exercise acts a modulator for the immune system and causes anti-inflammatory cytokines to be released.
Quality sleep. Quality sleep supports a healthy immune system and may reduce your risk for chronic diseases.
There are many quercetin supplements out on the market. However, the best way to boost your intake is through whole foods that are rich in quercetin like red onions, capers, organic tomatoes, and kale into your daily diet. As always, it is best to consult with your healthcare provider before adding any supplements into your diet.
Need some guidance on how to improve your immune health with nutrition and lifestyle habits? Schedule a free consultation at http://www.corenutritionhw.com/services
This Asian Quinoa Bowl with edamame makes a super nutritious lunch or dinner. It's packed with plant protein, fiber, antioxidants, and essential vitamins and minerals to nourish your health. It's flavorful, easy to make, and delicious. A recipe that the entire family will love.
Rinse quinoa in cold water until it runs clear. Add water, quinoa to a medium saucepan and bring to boil over medium heat. Boil 5 minutes, then let simmer for about 15 minutes or until all water is absorbed. Remove from heat and fluff with fork.
Place quinoa in a large bowl. Add cabbage, cooked edamame, red bell pepper,, carrots, and cucumber. Set aside.
To make dressing, in a small bowl, whisk together soy sauce, sesame oil, sesame seeds, rice wine vinegar, green onion, ginger, cayenne pepper.
Pour the dressing over the quinoa salad and stir to combine. Enjoy!
Notes
This salad taste great at room temperature or chilled.
This is one of my favorite summertime salads because it's so easy, light and refreshing. This delicious salad is made with juicy tomatoes along with sliced cucumbers and red onions topped with a tangy french vinaigrette dressing. This is a side dish the entire family will love.
Looking for a quick, delicious, and nutritious meal? This Rice Bowl with Edamame & Sweet Potato is the perfect choice! Packed with plant protein, fiber, antioxidants, and essential vitamins and minerals, this easy-to-make dish provides everything your body needs to stay healthy. Whether you’re looking for a wholesome lunch or a satisfying dinner, this recipe is a delicious way to nourish yourself. Plus, the spicy sriracha sauce adds the perfect kick of flavor, making each bite a treat!
Why You’ll Love This Rice Bowl Recipe
This rice bowl is a nutritional powerhouse, with the combination of edamame and sweet potatoes offering multiple health benefits. Let’s take a closer look at why this bowl is a great addition to your diet:
Health Benefits of Edamame
Edamame, or young soybeans, are packed with plant-based protein, making them an excellent choice for vegetarians, vegans, and anyone looking to boost their protein intake. Here are some of the health benefits:
High in Protein: Edamame contains all nine essential amino acids, making it a complete protein source for your muscles and tissues.
Rich in Fiber: Edamame is a great source of fiber, which helps improve digestion, support gut health, and maintain stable blood sugar levels.
Antioxidants for Disease Protection: Edamame contains isoflavones, powerful antioxidants that help reduce inflammation and protect the body against chronic diseases such as heart disease and cancer.
Heart Health Support: The potassium and magnesium content in edamame help regulate blood pressure and support overall cardiovascular health.
Health Benefits of Sweet Potatoes
Sweet potatoes are another nutritious ingredient in this rice bowl. They are loaded with vitamins and minerals that contribute to overall health:
Rich in Beta-Carotene: Sweet potatoes are an excellent source of beta-carotene, which is converted to vitamin A in the body. Vitamin A supports vision, immune health, and skin health.
High in Fiber: Sweet potatoes are packed with fiber, which promotes healthy digestion, supports gut health, and can help manage weight by keeping you feeling full longer.
Blood Sugar Regulation: With their low glycemic index, sweet potatoes help maintain stable blood sugar levels and can be a great option for people with diabetes.
Anti-inflammatory Properties: The antioxidants in sweet potatoes, such as anthocyanins, help reduce inflammation in the body, promoting overall wellness.
Low-Carb Substitutions for This Rice Bowl Recipe
While rice is a great addition to this bowl, you might want to reduce the carbs for certain dietary preferences or health goals. Here are some excellent lower-carb substitutes for rice:
Cauliflower Rice: A popular rice alternative, cauliflower rice is low in calories and carbs, but offers a similar texture to rice.
Shirataki Rice: Made from konjac root, this rice substitute is almost zero-calorie and carb-free, making it perfect for low-carb or keto diets.
Zucchini Noodles (Zoodles): For a light and refreshing twist, swap rice with zucchini noodles. You can spiralize zucchini for a crunchy, low-carb option.
Quinoa: If you’re looking for a balanced alternative, quinoa is a great choice. It’s higher in protein than rice and provides essential amino acids and fiber.
Rice Bowl with Edamame & Sweet Potato Recipe
Here’s how to make this nutritious and tasty rice bowl:
Ingredients:
2 cups white or brown rice (cooked) (or choose a low-carb substitute like cauliflower rice, quinoa, or shirataki rice)
1. Sweet Potatoes: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper. Toss the diced sweet potatoes with EVOO or avocado oil and season with oregano, onion powder, garlic powder, and paprika. Spread evenly on the baking sheet and roast for 10-15 minutes, flipping halfway through, until the potatoes are tender and golden brown.
2. Rice & Edamame: Cook your rice (or chosen substitute) and edamame according to the package instructions. While they cook, dice the red onion, red bell pepper, and avocado. Set aside.
3. Assembly: Once the rice (or substitute) and sweet potatoes are done, add them to a bowl. Top with the diced veggies, edamame, and avocado. Drizzle with soy sauce and sriracha to add flavor and heat.
Notes:
You can customize the recipe by swapping rice for quinoa, cauliflower rice, or zucchini noodles.
For a creamier texture, add extra avocado or drizzle with tahini.
Adjust the amount of sriracha to suit your spice preference.
You can also cook sweet potatoes in an air fry to shorten cooking time.
This Rice Bowl with Edamame & Sweet Potato is a wholesome, nutrient-dense meal that’s as healthy as it is delicious. With the health benefits of edamame, sweet potatoes, and a customizable base, this bowl supports digestive health, muscle recovery, and immune function. Whether you’re looking to keep it traditional with rice or opting for a low-carb substitute, this recipe is versatile and can be adapted to meet your dietary needs. Enjoy this nutrient-packed dish any time you need a quick, satisfying, and healthy meal.
Rice Bowl with Edamame & Sweet Potato
Julie Pace, RDN
This vibrant, vegan rice bowl combines edamame and sweet potatoes, offering a nourishing mix of plant protein, fiber, and antioxidants. Topped with creamy avocado, crisp veggies, and a spicy sriracha drizzle, it's a flavorful and healthy meal that’s perfect for lunch or dinner. Customize with your choice of rice or low-carb alternatives like quinoa or cauliflower rice for a satisfying, nutrient-packed dish.
Preheat oven to 425 degrees. Line baking pan with parchment paper. Toss diced potatoes in oil and spices. Spread evenly over a baking pan 10-15 minutes or until done. Flip halfway through cooking.
Rice & Edamame
Cook rice and edamame according to packaging and set aside. Diced veggies then set aside while potatoes are baking and rice are cooking.
Once rice and potatoes are done, Add to bowl, top with veggies, drizzle with soy sauce and sriracha.
Looking for a quick and easy meatless dinner idea? These tasty stuffed bell peppers with black beans and rice are sure to please the entire family. They are packed with protein, fiber, vitamins, and antioxidants all to nourish your health. This recipe is super easy to make and ready to eat in 25 minutes or less.
