Rather than facing the new year with a long list of resolutions, why not make a simple shift with a major immune health payoff?
Eat more plant foods. That’s it.
Eating more whole plant foods is a great way to strengthen immunity. By including these foods in your daily diet, you’ll be sending a clear message to your immune cells to arm themselves for battle.
It’s simple. Start by filling two-thirds of your plate with vegetables, whole grains, and nuts. The remaining third should be tofu, tempeh, or beans. The trick lies in making sure you get adequate protein and vitamins in every meal—something these recipes help with, big time.
Nuts About Seed and Citrus Bread
Detox Salad with Tofu Mayo
Super plant foods
You can’t always control whether you get ill or not. But you can support your immune system with proper sleep, regular exercise, fresh air, and a diet rich in plant foods. By doing so, you’ll have a better chance at staving off winter flus or, at the very least, making them short-lived.
If you’re new to a plant food menu and a little hungry with the change, be sure to balance out your plate. Cover all your bases and include satisfying vegan staples in your meal. Be sure to include the following foods in your weekly diet.
| Vegan staples | Why to include them |
| beans, lentils, and other legumes | contribute to a healthy immune system |
| dark green veggies like broccoli and dark leafy greens | constitute a treasure trove of healthy B vitamins |
| carrots, peppers, sweet potatoes, squash, and other brightly colored veggies | boast oodles of antioxidants |
| garlic | has antibacterial, antiviral, and antifungal properties |
| ginger, soy, miso, and tempeh | are collectively good for the gut |
| nuts, seeds, nut butters, and oils | provide necessary and satisfying fats |
| berries—dried and fresh | are filled with healthy antioxidants |
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
Alexa Everett
Carime Lane
Adam Meyer
Emilie Richardson-Dupuis