Plant-Based Immune Boosting Recipes 

High Levels of Stress Can Cause a Lower Immune System It’s normal to have a bit of stress in your daily life. You might be trying… Trista - September 11, 2020
The current crisis has caused more stress than most people efficiently manage in their lives, making it easier for your immune system to weaken. Image via Shutterstock

High Levels of Stress Can Cause a Lower Immune System

It’s normal to have a bit of stress in your daily life. You might be trying to go to school or working a full-time job. You might have both of these factors on your plate and also have a family that needs you. It seems that you never have any alone time, which can make you feel even more stressed. 

Cortisol stress hormone. Image via Shutterstock

When you’re stressed out, your body produces the stress hormone cortisol. This action usually isn’t a problem because this hormone can help you remain healthy as it helps ward off inflammation when necessary. The issue starts when you have chronic high levels of stress, as this leads to too much inflammation in your body, which can cause your body to struggle to fight off illness. The key is to limit the amount of stress you feel through self-care strategies, such as taking a walk, mediation, or Yoga. 

Exercising for just a few minutes every day can help you build up your immune system. Image via Shutterstock

Lack of Exercise Can Lead to a Poor Immune System

You have heard many times the importance of exercise in your lifestyle. Most experts say that you should at least exercise for 20 minutes every day, but most people think it should be a little longer. It doesn’t matter if you go for a walk, run, or hit the gym for some time. The key is to ensure you make room for exercise daily.

Weak immune system. Image via Shutterstock

Living a lifestyle without much movement will weaken your immune system, but it will also cause your heart and other organs to start declining. Of course, this will make you sick often with limited energy to try to make yourself feel better by incorporating more exercise into your life. If you don’t exercise much, you want to start small, such as walking or biking.

Remember, forgive yourself when you don’t follow your diet correctly because bad days are bound to happen, so accept them and move on. Image via Shutterstock

Stay Consistent

To get the benefits of a plant-based diet, you need to stay consistent in your meal planning. This idea doesn’t mean that you won’t start feeling certain benefits, such as more energy, merely decreasing your animal-based food products, and eating more fruits and vegetables. However, to feel the full effects, you will want to continue reducing any meat and dairy.

Refuse junk food. Image via Shutterstock

Consistency is not always a person’s strongest point – especially when dealing with food cravings that you can’t have on this diet. But there are many factors you can incorporate to help improve consistency. For instance, you can develop a game plan before you eat out, begin your diet and new exercise routine at the same time, keep all non-plant based foods out of your home, start with realistic expectations, and don’t settle for an “all or nothing” approach. 

Don’t start the full diet one day; gradually begin cutting out and increasing certain foods over a while, so your body and mind have a better time adjusting. Image via Shutterstock

Start Gradually

Another tip to help you succeed on a plant-based diet from the first time you start begins the process gradually. Instead of setting a date or waking up one morning and telling yourself, “Starting today, I will only eat plant-based foods” you want to focus on one main goal (going full plant-based) and then have smaller milestones underneath that goal. 

Plant based diet. image via Shutterstock

For example, you can start by making small changes like setting certain days where you only eat plant-based foods. This method will give you time to get used to the behavior and notice how your body changes during this time. For instance, do you find yourself feeling hungry sooner, or do you feel full longer? You can also start by cutting certain foods out of your diet slowly, such as limiting junk food and then meat. 

When changing your diet, keep the tortoise and hare story in your mind as slow and steady will win the race. Image via Shutterstock

Always Make Sure Your Goals Are Realistic

It’s easy to set up goals that you think you can achieve, especially when you’re excited about the change in your lifestyle, you want to lose weight fast, or you need to improve your health as quickly as possible because your last doctor visit didn’t go well. However, making unrealistic goals can make you feel like a failure when you don’t reach them, and this can cause you to feel like you can’t follow through with the plant-based diet. 

Image via Shutterstock

To set attainable goals, consider how much weight you want to lose and how long it will take you to lose the pounds in a comfortable period. You don’t want to make the goal too easy, but you need to be realistic. For instance, to stay on the healthy side of losing weight, you should focus on losing one to two pounds a week. 

Setting up a diet plan is a great way to keep you on track and accountable for your goals, such as how much you exercise and the food you put into your body. Image via Shutterstock

There Are Many Other Ways to Help Change Your Diet

Other than the methods already discussed, you can also use the reward system. You don’t want to let yourself fall into a guilt trip or get angry when you make a mistake. Instead, focus on how well you are doing as this will further increase your motivation. You can also get a buddy to help you stay on track. For instance, maybe you and a friend want to eat healthier or want to lose weight. You can keep each other accountable for what you eat and how much you exercise. 

Meal Plan App. Image via Shutterstock

You can also plan your meals and start tracking your meals. If you’re counting carbs or want to make sure you get all the servings that you need in your day, you can download a variety of apps to help you keep track. When you look for ways to help keep yourself in the right mindset to eat this diet, you want to focus on ways to help you stay on track. 

You can buy ginger from various stores or Farmer’s Markets and ground it up for your meals. Image via Shutterstock

Ginger is One of the Best Foods For Your Plant-Based Diet

There are many great foods that you can eat on this diet, but one of the best that you want to ensure you add daily is ginger. You might have grown up sipping on a ginger ale when you were sick and still focus on this product to help make you feel better because it’s known to work. While this is the right choice, if you’re ill and needing a bit of soda, you want to think outside of this box for the plant-based diet. 

Image via Shutterstock

You want to look at the whole food source of ginger and add it to your various meals. For example, you can add a little ginger to your tea, soups, or casseroles. You can also look at any recipes that focus on the food to help you get a healthy start at adding ginger to your diet. 

Garlic will help keep the vampires away, but it will also help boost your immune system while eating a plant-based diet. Image via Freepik

Try More Garlic

For some people, garlic is best known to help keep the vampires away. Others will eat it, so they don’t have to kiss someone at the end of a bad date. It also has another great benefit, helping to decrease inflammation in your body and make your plant-based meals taste even better. 

Image via Freepik

For centuries, people have turned to this ingredient to help them fight off colds, and while it’s known as an old’s wives tale – science proves that it’s true. You don’t have to add a lot of it to your meals, especially if you also add other ingredients like beets or turmeric. But by ensuring that your food has garlic, you’re adding the particular compound of alliin, which helps boost your immunity. 

If you like beets and turmeric, you want to try making a salad with the two ingredients. Image via Shutterstock

Don’t Forget About Beets and Turmeric

Two more ingredients that you want to make sure you add to your meal plan are beets and turmeric. One of the best foods to improve the health of your gut is beets. Not only are they known to improve an athlete’s performance, but they can also boost your brain health, freshen your breath, regulate your blood pressure, help you fight off certain cancers, and keep your digestive system running smoothly. 

Turmeric. Image via Shutterstock

Turmeric is another spice that can easily be added to most of your favorite meals to help you fight off infection in your body and boost your immune system. It has a compound called curcumin, which tends to activate T cells and other pathogen-fighting cells in the body. In response, your body can get your feeling better quicker. 

There are a variety of mushrooms that you can add to your meals to boost your immune system and make your food taste better. Image via Shutterstock

Add Mushrooms

Mushrooms are known as a superstar when it comes to improving your gut health. Not only do activate the famous T cells that help fight off infections, but they’re also high in vitamin D. Plus, there are many types of mushrooms that you can choose to add to your dishes. For instance, you can include white button mushrooms into your salad or oyster mushrooms into your soup. 

Mushrooms. Image via Shutterstock

You can also grill or sear mushrooms to give them a different flavor when adding them to your cooked food. While fresh mushrooms from a Farmer’s Market is always best as they have the most potent taste, you can also freeze them and get the same benefits. The key is to cut and sear them before you freeze them, so they’re not mushy when thawed. 

Start your day off right with one healthy plant-based breakfast of oatmeal, bananas, and favorite berries. You can also add a glass of orange juice for additional vitamin C. Image via Shutterstock

Include Some Oatmeal

This article has a lot of mention about fruits and vegetables for your plant-based diet, but you can also start your day off with a tasty hot bowl of oatmeal or even add them to your meal. This ingredient is an integral part of the plant-based diet because they’re great for weight loss, cardiovascular health, cancer prevention, and digestion.

Oatmeal porridge with berries and honey. Image via Shutterstock

They are full of fiber, which is excellent for your immune system, but they also have zinc, which helps you fight off infections faster. They’re known as natural killer cells because they help build up the T cells that you need to beat the illness inside your body. 


“The Immune System.” John Hopkins Medicine. 

“7 Ways to Get Your Diet off to a Good Start.” Kathleen M Zelman, Web MD. 

“The Amazing Health Benefits of Beets.” Mama Sezz. 

“7 Plant-Based Foods to Boost Your Immune System Naturally.” Mama Sezz.

“What is a plant-based diet and why should you try it?” Katherine D. McManus, Harvard Health Publishing. September 2018. 

“Plant-Based Primer: The Beginner’s Guide to a Plant-Based Diet.” Forks Over Knives. January 2017. 

“The Right Plant-Based Diet For You.” Harvard Health Publishing. January 2018.