Meatless Monday: Boost Your Immune System
Meatless Monday is a global movement that encourages people to reduce meat in their diet for their health and the health of the planet. The campaign was started in 2003 by Sid Lerner, the Founder of The Monday Campaigns, in association with the Johns Hopkins Center for a Livable Future. Eating less meat and more healthy plant-based foods can help reduce the incidence of chronic preventable diseases, preserve precious land and water resources, and combat climate change. To learn more about the History of Meatless Monday and its roots as a conservation campaign in World War I, check out this video.
Boosting Your Immune System with Plant-Forward Eating – Meatless Monday (mondaycampaigns.org)
Beginning the week with a Meatless Monday practice can lead to eating more fruits, vegetables and plant-based meals throughout the rest of the week. Such a diet has been demonstrated to have positive health benefits such as boosting the immune system (https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system).
Vegetables and fruits especially, have nutrients and special natural compounds called phytochemicals that serve as antioxidants to neutralize damage to cells and fight nasty pathogens like COVID-19, the flu and the common cold. A healthy diet can help strengthen your immune system, increasing your ability to fight the virus and recover quickly.
5 Important Nutrients for Boosting the Immune System
Vitamin C: An antioxidant that increases production of white blood cells, is key to fighting infections. Citrus fruits, papaya, dark green and yellow vegetables, red bell pepper, strawberries, tomatoes and watermelons are great sources of Vitamin C. Consider this recipe- Roasted Pumpkin Orange Quinoa Salad.
Vitamin E: An antioxidant that protects your cells from free radical damages, enhances the immune system to fight off bacteria and viruses. Foods high in vitamin E are sunflower seeds, nuts and green vegetables. Consider this recipe-Sunflower Seed Basil Pesto.
Vitamin A: Functions mainly by keeping the skin, vision, and tissues of the mouth, stomach, intestine, and respiratory system healthy. Its anti-inflammatory properties enhance the immune system. Good sources of vitamin A are sweet potatoes, spinach, pumpkins, carrots, peppers, cantaloupes. Consider this recipe- Sweet Potato and White Bean Soup.
Zinc: An important mineral that helps in wound healing, functions in the development of immune cells, which is needed for the immune system to work properly. Food sources of zinc are legumes, whole grains, nuts and seeds. Consider this recipe- Breakfast Lentils.
Dietary Protein: Plays a major role in the body’s immune response. They activate cells that help fight off infections in the body. Good plant sources of dietary protein are: legumes, beans, peas, soy, and nuts. Consider this recipe- New Orleans Red Beans and Rice.
Overall, if pondering about which vegetable or fruit to eat, think of colors – purple, blue, red, yellow and orange, because it usually means they are packed with antioxidants that are great for your health and immune system.
How to get started?
- Click here to download a Immune Boosting Foods Cheat Sheet from the Meatless Monday campaign.
- Consider some of the recipes suggested above or browse the Meatless Monday recipe gallery for ideas.
- Check out more on Boosting Your Immune System with Plant-Forward Eating – Meatless Monday.
*As you are on your wellness Journey, please consult your medical provider, who knows your health history. This information is not meant to be prescriptive.
Submitted by:
Dahlia Henry-Tett, HR-Chief Wellness Officer, DHTett@nvcc.edu