The Immunity Boosting Diet

Mascha Davis

Master of Public Health & Registered Dietitian

With the current anxiety and fear around coronavirus, you may be wondering how to best protect yourself. While there is no cure or vaccine for the virus yet, you have your own powerful protection system with you at all times: your immune system.

A healthy and strong immune system acts as a barrier against invaders (such as bacteria or a virus) and keeps viral attacks at bay. Keeping your immune system prepped and responsive will help prevent severe illnesses and insure a speedy recovery should you get sick.

The foundation of a strong immune system is nutrition. Eating foods that stimulate and nourish your body's natural protection system is perhaps the best way to ensure that viruses do not stick around.

That's why we came up with the Immunity Boosting Diet, and we're working hard on developing many detailed and delicious meal plans created specifically for this diet.

Start boosting your immune system today and signup to get instant access to a 1-Day Sample Meal Plan!

Here are some of my top foods and nutrients that can help you to stay healthy and recover quickly if you do get sick:

1. Vegetables of all colors, especially leafy greens and cruciferous veggies

Veggies are loaded with nutrients! Aside from high levels of vitamin K, folate, iron, potassium, calcium, beta-carotene, and antioxidants, they have unique properties that boost the immune system. Researchers have found that certain vegetables can stimulate the immune system beyond their nutritional benefits by affecting signaling between the microbiota and the immune system.

Other research also suggests that high intake of cruciferous and leafy vegetables could stimulate a gene that boosts immunity.

Vitamin A, which is abundant in veggies, especially orange colored ones, helps to regulate the immune system by keeping your tissues healthy.

Vitamin C, another nutrient easily found in a variety of fruits and vegetables - stimulates the formation of antibodies.

To optimize all of these, eat foods such as: spinach, kale, broccoli, cauliflower and bell peppers.

2. Lean Protein

Protein is essential for the immune system and for recovery. It is needed to make and repair cells in the body. Some excellent sources of protein are: sustainable seafood, beans and legumes. Omega 3 fatty acids, found in fish and other seafood, are often associated with an improved immune system response.

In addition, dairy products such as yogurt or kefir can also help you to meet your protein needs and further boost your mmune system. These products contain probiotics, which can support the immune system by regulating the gut flora.

Besides plant based protein, beans and legumes contain zinc: a nutrient that helps heal your body's tissue and is essential for a robust immune response.

3. Nuts and Seeds

Vitamin E is another nutrient that is essential for immunity! Being deficient in this nutrient is associated with lower immunity. Nuts and seeds are loaded with Vitamin E and antioxidants, which is why you will see Vitamin E recommended in the meal plan!

Published On:
March 06, 2020

Mascha Davis

Master of Public Health & Registered Dietitian


Mascha Davis MPH, RDN is a nationally recognized registered dietitian nutritionist, humanitarian and founder of Nomadista Nutrition, a private nutrition practice based in Los Angeles. In addition to her RDN certification, she holds a Master of Public Health degree from UCLA and her writing and expertise have been featured in numerous publications and media outlets. In 2016, she gave a TEDx talk about her international humanitarian work in Africa, where she spent five years working on programs for treatment and prevention of malnutrition in women and children. Her book with publisher Simon & Schuster, Eat Your Vitamins, was released in Jan 2020.

Her experiences as an entrepreneur, political refugee, and humanitarian have given her a unique perspective and inspired a passion for sustainability and the environment. Her newest venture is a sustainable food product called Mini Fish, which promises to revolutionize the packaged seafood category and make a positive impact on the oceans.

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