With public health top of mind right now, you may be looking for natural ways to quickly boost your immune system. The good news? You can do just that by looking to your plate. A great way to ensure you eat more immunity boosting food? Kickstart your day with these delicious and healthy plant-based swaps.
Before we begin: get immunity boosting breakfasts, delivered!
Enjoy nourishing immunity boosting breakfasts, no cooking required. MamaSezz cooks and delivers health meal inspirations to make breakfast super easy. Browse MamaSezz plant-based breakfast dishes here.
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Our immunity is our body's ability to fight off a foreign organism, like an infection or a virus. When your body senses a foreign substance, our immune response is to produce antibodies. Antibodies fight the germs, which we call antigens. When your immunity is at its strongest, you produce more antibodies, which means you have more good guys fighting on your side.
Eating a diet high in inflammatory foods (like the animal fats and refined sugars found in a Standard American Diet) can hurt your gut health and overall wellbeing, not to mention a poor diet is linked with health issues across the board, including heart disease, diabetes, hypertension, even cancer.
What can you do to boost your immune system? Choose immunity boosting food! Eat more fruits and vegetables, to start.
1. Swap Out Scrambled Eggs for MamaSezz Breakfast Scramble
Curcumin, the compound in turmeric that makes your curry yellow, also activates T cells and other pathogen-fighting cells in the body, which helps you fend off illness easier and boosts your immune system. You don’t have to eat curry to reap the benefits of turmeric though! Our MamaSezz Breakfast Scramble is made from chickpeas and mushrooms (another immunity boosting food) then spiced with turmeric, which makes for one heck of a hearty breakfast food to boost immunity.
Bonus: a savory and filling breakfast, with zero cholesterol!
2. Switch Your Cereal for Fiber-Rich Oats
We’re big time Team Oats here at MamaSezz. They’re great for weight loss, heart health, cancer prevention, digestion, the list goes on and on. And they’re not just loaded with gut healthy fiber; they’ve got lots of zinc, too, which is crucial for a healthy immune system because it helps T cells and natural killer cells function correctly.
Swap out your bowl of cereal for a bowl of oats instead, and load it up with berries and walnuts for a filling immunity boosting breakfast. Got kiddos in the house? Try these easy vegan oatmeal muffins for a kid-friendly food to boost immunity.
3. Pass on yogurt and add beets to your smoothie instead
Beets have health benefits galore...and they’re especially good for your gut! A healthy gut usually equates to a stronger immune system. A great way to get your immunity boosting beets in? Toss beets in one of these easy smoothie recipes.
Not psyched about the laborious process of cleaning, roasting, and peeling your beets? (Not to the red stained hands afterwards!) Avoid the fuss and the mess by keeping your fridge stocked with MamaSezz Strong Heart Beets.
4. Skip Sugary Protein Bars in Favor of MamaSezz High Protein Breakfast Bars
Refined sugar is an immune system killer. But if you prefer sweets in the morning, don’t panic! You can still satiate your sweet tooth, without hurting your immunity. MamaSezz High Protein Breakfast Bars are dense and delicious — and loaded with plant protein to power you through your busy morning. Made with walnuts, an immunity boosting food thanks to its high levels of Vitamin E, you’ll be doing more than saving time in the morning; you’ll be keeping harmful pathogens at bay.
5. Replace Buttered Toast With Avocado Toast
Avocado toast isn’t a new trend, but it sure is a good one. Packed with antioxidants, vitamins A, C, and E, avocado helps boost your immunity. And reach for whole grain toast instead of refined bread, while you’re at it. Fiber-rich whole grains help to keep our guts and immune system healthy. We love making this chipotle black bean avocado toast for a filling breakfast that'll keep your immune system strong.
Eating immunity boosting food doesn't have to be all or nothing. If you're looking for a good place to start, we suggest breakfast! Some easy immunity-boosting plant-based swaps to make include:
- Swapping scrambled eggs for MamaSezz Breakfast Scramble (made with chickpeas and mushrooms, and spiced with turmeric!)
- Switch your cereal to fiber-rich oats
- Pass on yogurt and add beets to your smoothie instead
- Skip sugary protein bars in favor of MamaSezz High Protein Breakfast Bars
- Replace buttered toast with avocado toast
By Ali Brown
Ali is a mom, wife, and nutrition and lifestyle writer and editor. She has her Plant-Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies.