Can A Plant-Based Diet Boost Your Immune System?
By: Erica Batad, Undergraduate Student in Dietetics & Nutrition at the University of Illinois Urbana-Champaign
Photo by Pexels/Ella Olsson
Whether it’s flu season or you notice some coughing around you, you might be wondering what you can do to prevent yourself from getting sick. Eating a plant-based diet might just be the trick.
What is a plant-based diet?
Plant-based diets typically consist of vegetables, fruits, nuts, seeds, grains, and legumes. (5) While the diet normally does not include any animal proteins or products, individuals can still consume small amounts based on their desires.
Importance of the immune system
The immune system is made up of multiple different organs, cells, and proteins. All of these parts work to fight and remove disease-causing germs as well as recognize harmful substances in an effort to protect the body from illness. (2) If your immune system is weak, you are more likely to get ill. With that being said, a strong immune system is important for shielding the body against illness.
Immunity and plant-based diets
Whole food plant-based diets (WFPB) lack saturated fat, choline, cholesterol, and L-carnitine which can negatively impact the immune system. Alternatively, WFPB diets do contain micro- and phytonutrients like beta-carotene, vitamin C, and vitamin E which aid in antioxidant and anti-inflammatory properties. (5)
After increasing fruit and vegetable consumption to 5 portions a day, a randomized controlled trial study found that elderly patients had a greater antibody response after receiving the COVID-19 vaccination and an increase in important nutrients in their system. These important nutrients include vitamin C, lycopene, and zeaxanthin (a pigment that gives fruits and vegetables their bright color). This study suggests that increasing fruit and vegetable intake to 5 portions per day may lead to improved immune function. (3)
Immune boosting foods
Fruits, vegetables, and other foods high in beta-carotene, zinc, and vitamins C and E can help boost the function of the immune system. (4) Here are a few plant-based foods rich in beta-carotene, zinc, and vitamins C and E :
Sweet potatoes
Carrots
Leafy green vegetables
Red peppers
Oranges
Strawberries
Lemons
Nuts
Seeds
It’s important to note that these foods on their own are not the only thing that will strengthen the immune system. Consuming a diverse diet consisting of balanced meals with a variety of fruits and vegetables will play a role in sustained long-term immunity.
Summary
Doing what we can for our bodies is one of the best ways to stay healthy. Strengthening our immune systems is a good thing. However, a strong immune system won’t guarantee complete immunity or rapid recovery from illness. There are other lifestyle factors such as sleep and exercise that can also affect the immune system. More research still needs to be done to test the effectiveness of plant-based diets against different types of viruses. But overall, consuming more fruits and vegetables which contain vitamins, minerals, and antioxidants can’t hurt if you want to nourish and protect your body from illness.
References
Craddock, Joel C., et al. “Plant‐Based Eating Patterns and Endurance: A Focus on Inflammation, Oxidative Stress and Immune Responses.” Wiley Online Library, Mar. 2020, onlinelibrary.wiley.com/doi/abs/10.1111/nbu.12427.
Germany, Cologne. “How Does the Immune System Work?” InformedHealth, Institute for Quality and Efficiency in Health Care, 2020, www.ncbi.nlm.nih.gov/books/NBK279364/.
Huber-Disla, Nelson. “Reinforce Your Immune System with Plant-Based Nutrition.” Center for Nutrition Studies, 24 Mar. 2020, nutritionstudies.org/reinforce-your-immune-system-with-plant-based-nutrition/.
PCRM. “Foods to Boost the Immune System.” Physicians Committee for Responsible Medicine, 2020, www.pcrm.org/news/blog/foods-boost-immune-system.
Wong, Carisa Su-Ann, et al. “Current Perspective of Plant-Based Diets on Communicable Diseases Caused by Viruses: A Mini Review.” Frontiers in Nutrition, U.S. National Library of Medicine, 16 Mar. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8966492/.
