10 Foods To Eat in 2021 To Boost Your Immunity

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We all know hindsight is 20/20! Well, Year 2020 has sure shown us that our health can be tenuous if we are not resilient. Individuals who are medically comprised and the elderly have been most vulnerable during the pandemic due to their weaken immune system.

Besides the obvious precautions of social distancing, wearing a mask, and diligent hand washing, what protects us most against COVID-19 is our body’s natural immune system. It is undeniable that our diet can influence our immunity significantly.

As we head into 2021, if you are going to set one new year’s resolution, let it be….. building a stronger immune system. Here are 10 foods that will boost your immunity:

1. Elderberries

The berries and flowers of elderberries, from the plant species Sambucus nigra, are loaded with immune-boosting antioxidants and vitamins. Elderberry, a strong anti-viral, is particularly effective at fighting upper respiratory infections. Fresh elderberries are not commonly sold in the grocery store but you can find elderberry tea and syrup at health food stores and online. There are other delicious uses for elderberries if you are willing to spending a little time in the kitchen.

2. Chocolate

Chocolate comes in many varieties but it is the dark chocolate that offers health benefits. Dark chocolate contains much higher levels of flavonoids, antioxidants that protect our cells from damage and inflammation.The darker the chocolate, the more antioxidants and less sugar. I suggest 70% cocoa or more but chocolate with much higher cocoa may taste too bitter for some. Dark chocolate bars make a good snack, as long as you keep moderation in mind.

3. Garlic

Garlic is widely used in many cuisines and it adds great flavor to food. Few of us think of its health benefits when we are savoring our garlic noodles but its immune-boosting properties come from a high concentration of sulfur-containing compounds, such as allicin. These compounds have been found to significantly reduce inflammation and protect against certain bacteria, such as Helicobacter pylori.

4. Ginger

Ginger has been used for thousands of years in the Far East for its medicinal properties. A pungent spice for both savory and sweet dishes, ginger has potent anti-inflammatory and anti-oxidant effects that are beneficial to a healthy immune system. Research has shown that ginger may inhibit certain inflammatory conditions such as arthritis, and other immune-related conditions, including allergies, asthma, and colds.

5. Turmeric

This golden yellow spice is a key ingredient in curry dishes and has been used for centuries in Ayurvedic medicine to treat a variety of inflammatory conditions, such as allergies, diabetes, and ulcers. Studies have shown that curcumin, the active compound in turmeric, may boost the immune system by activating certain immune cells and targeting proinflammatory cytokines. Cooking with turmeric is not complicated but do add some black pepper to enhance the absorption of curcumin.

6. Matcha Green Tea

Matcha is a fine bright-green powder produced by grounding young green tea leaves. Because of entire leave is used rather than steeping green tea leaves in water, Matcha can be as much as 3 times more concentrated in caffeine and flavonoids than green tea. These antioxidants support the immune system by protecting our cells against free radicals and oxidative damage. Matcha has an earthy, almost sweet, vegetal flavor. You just add boiling water to Matcha powder and stir. Beware of the added sugar when ordering Matcha in a cafe – an average cup at Starbucks has 30 grams of sugar!

Photo by Anna Tukhfatullina Food Photographer/Stylist on Pexels.com

7. Nuts

Nuts are among the best sources of vitamin E, a fat soluble antioxidant involved in immune function. Vitamin E has the ability to regulate the body’s immune system by stimulating the activity of natural killer cells, white blood cells involved in the innate immune response. The vitamin may reduce the risk of certain infections, including respiratory infections. In addition, vitamin E deficiency may result in an impaired immune response. Make sure your diet is adequate in vitamin E in by eating nuts, including almonds and hazelnuts, and other vitamin E-rich foods regularly.

8. Cruciferous vegetables

Cruciferous vegetables – kale, cabbage, collards, broccoli, Brussels sprouts, cauliflower, and mustard greens – provide sulfur-containing compounds, as well as vitamins, minerals, fiber, and phytonutrients. Research suggests that cruciferous vegetables may support immune health by reducing the risk of certain cancers, such as gastric and prostate cancers, as well as by exerting anti-microbial activity, which may protect against gastrointestinal infections.

9. Fatty Fish

Fatty fish is rich in omega-3 fatty acids, specially omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA have anti-inflammatory properties such as reducing the levels of pro-inflammatory omega-6 fatty acids involved in heart disease and arthritis. Best sources of omega-3s are wild salmon, sardines, herring, and anchovies.

Wild Salmon

10. Fennel

Aside from its many culinary uses, fennel and its seeds offer many immune-boosting properties. Research has shown that fennel has anti-microbial and anti-viral activity, and has the potential to protect against infections and various gastrointestinal conditions. Both the fennel and its seeds are low in calories but high in fiber, vitamins, and minerals including calcium, potassium, and phosphorus. To reap the health benefits of fennel, try incorporating raw fennel bulb into your salads or using the seeds to flavor soups, broths, baked goods, and fish dishes.

Take Action

Our body’s incredible immune system is designed to protect us from harmful threats in our surrounding. Although It will flight foreign invaders with specific inflammatory responses, what makes people sick is a combination of environmental exposure and their level of resilience. Why not eat delicious healthy foods to show some support for your disease-fighting cells!

How to Choose Probiotic Supplements for Digestive Health

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Are pill-based probiotics really effective for digestive health? Maybe for some people, but not everyone. For example, one clinical study showed that up to 40% of patients taking probiotic supplements did not have any signs of colonization—and subsequently, any related digestive benefits. These results reflect what many health practitioners observe regularly: A significant number of patients don’t achieve relevant results using standard probiotic supplements.

As a Registered Dietitian Nutritionist, I always recommend food first when possible, for achieving optimal health. For those who are allergic to or don’t like food sources of probiotics – yogurt and fermented foods, such as kimchi, kombucha, sauerkraut, and fermented vegetables – you may need to consider taking a supplement to ensure you are on track for a healthy microbiome.

Unfortunately, not all supplements are created equal! Since the FDA does nothing to ensure safety and efficacy of dietary supplements and leaves the responsibility with the individual product manufacturers, it makes it challenging for consumers to find products that are safe, effective and worth the cost. Here are some general guidelines to help you navigate the dietary supplement marketplace:

  1. Don’t decide on nutritional supplements based on cost alone. You truly get what you pay for in this case.
  2. Avoid ordering your supplements from Amazon. Many counterfeit goods are sold by third parties on Amazon. It’s not worth saving a few dollars if you can’t be sure of the contents in the container.
  3. Buy products from high quality companies. High-quality companies will pay for third-party testing to confirm the presence of ingredients, the potency of ingredients, and the absence of contaminants. Quality companies go above and beyond the requirements of cGMPs (current good manufacturing practices) and get third-party certifications related to their manufacturing practices. 
  4. Consult a qualified and trusted health practitioner, meaning someone who has formal academic training in Nutrition with credentials and knowledgeable of your health condition and needs.

When it comes to Probiotics, I have a few specific recommendations:

  1. Choose a supplement with a high number of different strains. Your gut contains over 500 species.
  2. Consume adequate doses to achieve desired results. Effectiveness varies but 5 to 10 billion colony-forming units (CFUs) per day is a good target.
  3. Ensure your supplement contains live strains of bacteria. Probiotic bacteria need to be alive to be effective.
  4. Take your probiotics with a source of prebiotic fiber (see food sources in my recent Microbiome blog post) can help to “feed” the good organisms in the gut.

With hundred of probiotics out there, it can be overwhelming to choose one even with the above guidelines. I highlighted a new product, SynerGI, from my Wellevate Supplement Dispensary that’s worth trying.

Introducing SynerGI

Botanically-Enhanced Probiotics with POS (pectic-oligosaccharides) by Clinical Synergy Professional Formulas. This live-fermented, synbiotic beverage delivers advanced, fast-acting support for digestive health and microbiome vitality.

SynerGI features a powerful liquid delivery system that provides live clinically-tested lactobacillus strains, fermented with 19 organic digestive-supporting herbs, organic berry juice, and pectic oligosaccharide (POS) prebiotic nutrient to support a healthy terrain. SynerGI is non-GMO and contains no artificial preservatives, sugar, gluten, dairy, or lactose.

Live Bacteria

SynerGI contains 8 strains of live beneficial bacteria that deliver a broad-spectrum of digestive, immune and overall health benefits. For example:

  • Bifidobacterium lactis supports nutrient absorption and healthy bacterial populations. B. lactis converts carbohydrates into lactic acid, vitamin B, and other key nutrients, and encourages an optimal low pH environment for healthy microbiome populations to thrive.
  • Bifidobacterium longum promotes a healthy gut environment and supports GI lining integrity; converts carbohydrates into lactic acid and prebiotic oligosaccharides into energy.
  • Lactobacillus acidophilus produces vitamin K and other nutrients that support a healthy microbiome. L. acidophilus also promotes metabolic balance, immune function, and other areas.

As a live-fermented, synergistic formula, SynerGI provides multi-targeted support for key areas of digestive health:

  • Supports a healthy microbiome
  • Relieves occasional diarrhea and constipation
  • Supports long-term digestive function and motility
  • Promotes nutrient absorption
  • Supports GI lining integrity
  • Supports Immunity

Clinical Synergy Formulator Dr. Isaac Eliaz has been using this unique synbiotic to provide advanced digestive and immune support for his patients. This revolutionary formula is now available through the Clinical Synergy Professional Formulas line. You can save 10% by ordering SynerGI through my online store.

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