Although this miso soba bowl contains many antioxidants and fiber, the superstars in this meal are shiitake mushrooms and broccoli sprouts.
We all know that wearing a mask can decrease our risk of getting COVID-19. But can eating certain foods also help protect us?
Turns out, yes.
70% of our immune system resides in the gut. By eating certain plant foods- specifically mushrooms, cranberries, blueberries, broccoli sprouts, green tea, and kombu (seaweed), you can increase your body’s ability to fight infection and disease.
Sketchnotes from today’s presentation by Dr. William Li at the Plant Based Nutrition Healthcare Conference.
In one study, adding 100 grams (1/3 cup) of blanched white button mushrooms per day to the diet for one week increased salivary Immunoglobulin A (IgA) by 144%. IgA is an antibody blood protein made by the immune system and found in the mucous membranes (respiratory and GI tract, as well as saliva and tears) that help fight bacteria, viruses, and toxins.
Another study showed that polyphenols in cranberries (administered via 15 oz of juice per day x 10 days) resulted in a 16% reduction in cold and flu symptoms, 57% less GI distress during cold and flu season, and increased interferon-γ secretion by 172%. Interferon-γ is important for activating macrophages and stimulates natural killer cells and neutrophils.
There is also evidence that broccoli sprouts helps increase our natural killer cells. In one study, health volunteers were given 2 cups of broccoli sprouts in a shake (or a placebo) daily for 4 days. They were given the nasal flu vaccine on Day 2. The sprout eaters had 22x more natural killer T cells and were found to have fewer flu viruses in their nose. So not only are broccoli sprouts powerhouses for anti-aging, anti-cancer, and longevity, but they protect our bodies even more when teamed up with a vaccine.
A snapshot from my parent’s kitchen table: Green tea (chock full of EGCGs) and homegrown broccoli sprouts. Not shown: miso soup with tofu, wakame, and made with kombu. A sample of how to fit these powerhouse foods into an actual meal.
We’ve known all along that whole plant foods support healthy digestion, weight, and prevent and reverse heart disease and Type 2 diabetes. Now with the pandemic, there’s even more reason to include these specific foods into your diet to increase your immunity and support your body’s ability to fight off infection, viruses, and toxins.
It may start with adding in a cup of green tea into your morning routine. Adding blueberries into your oatmeal. Slicing mushrooms and adding them into your soups or stirfries. Making miso soup with kombu. Starting to sprout at home! The journey doesn’t have to feel overwhelming. The first step begins with adding in more whole plant foods to your existing meals and snacks. Then adding in a few more. With each step, you’re transforming your health, your gut microbiome, climate change, and the state of the world for the future generations. It’s a win-win for everyone- including the animals and the environment.