Eat Plant-Based for Your Best Immune System

This blog is called “The Plant-Based Plodder”, but to be honest I have seldom mentioned diet. There were a few times early on when I mentioned it: My First Post; Switching To Vegan; and as a stretch, Running With The Bull.  Well, now seems like a very good time to bring this up again.

Not all vegetarians – not even all vegans - are necessarily following a healthy diet. There is plenty of vegan junk food available; Oreos & potato chips come to mind. For that reason, and because the word “vegan” has political connotations, I like to use the term “Whole -Food Plant-Based” (WFPB) to describe my diet. To me, that means that I rely on plant-based foods with a minimum amount of processing. Think avocados instead of guacamole & olives instead of olive oil.

There is research that shows vegetarianism can have many benefits for health. One we’re learning more about is its potential to strengthen our immune systems¹. According to this year-old Australian article², there is still some mystery whether this is due to avoiding meat or eating more vegetables. But it’s safe to assume that the higher volume of foods including fruits, vegetables, and legumes seen in vegetarian diets is likely to have a lot to do with associated health benefits. And, studies show that balanced vegetarian eating patterns could be good for our immune system and the related response of the body, “The enhanced natural cytotoxicity may be one of the factors contributing to the lower cancer risk shown by vegetarians.”³

In addition to helping the immune system directly, vegetarian diets may also help our body by reducing a related process called inflammation. Vegetarian diets have been shown to prevent inflammation due to the antioxidant components within the foods. Inflammation occurs when the body releases chemicals such as C-reactive Protein (CRP) and fibrinogen to attack unwanted pathogens or respond to injury. Many people take NSAIDs (non-steroidal Anti-Inflammatory drugs) such as naproxen and ibuprofen when they are injured or sore after a workout. However, studies⁴ have shown that people who follow plant-based diets have lower levels of some of these chemicals compared to people following a non-vegetarian diet. Inflammation is part of the body’s natural reaction to injury, but sometimes it can get out of control. But, people maintaining a vegetarian diet long-term are at a lower risk of getting Type-II diabetes, heart disease and even some cancers.

Diving a little deeper into diet details: to function at full capacity, cells need the essential micro-nutrients - not just carbs, proteins, and fats, but vitamins A-K, magnesium, potassium, iron, calcium, boron, and more. The Standard American Diet (“SAD”! coincidence? I think not!) - along with popular diet trends such as Keto and Paleo - relies on foods such as meat and dairy that are severely lacking in these micronutrients. Plant-based foods, on the other hand, tend to be extremely high in these essential nutrients that support healthy cell function. Think of it this way: when one consumes a dairy product, such as cows’ milk, they are likely opting out of a more nutrient-dense option, such as pea milk.

While it’s true dairy does contain some nutrients - mainly calcium, protein, potassium, and fortified vitamin D - it also contains harmful⁵ trans and saturated fats, artery-constricting cholesterol, natural bovine hormones that may stimulate unregulated cell growth, and inflammatory properties. When there are ample amounts of foods that offer the same nutrients without the side harmful side effects, there is no reason to consume dairy for the sake of meeting nutrition needs.

I could keep going. But I’ll end with this. In addition to micro-nutrients, antioxidants are key. These compounds are mostly found in plant foods and help fight inflammation—the nexus for disease. In fact, a WFPB diet contains 64-times the amount of immunity-boosting antioxidants compared to a diet that includes meat and dairy.

What have you got to lose? Right here, right now, in April 2020, immunity is key. Cut out the antioxidant-depleted animal foods and incorporate these nutrient-dense, antioxidant-rich plant foods into your diet⁶:

·       Berries (blueberries, strawberries, raspberries, etc)

·       Beets

·       Cherries

·       Raw cacao (in powdered form, mixed into oatmeal or smoothies)

·       Leafy greens (kale, collard greens, bok choy, chard, etc)

Even if you are wary to switch “cold-turkey” (pardon the animal reference here), NOW is a good time to just TRY this. For example, why not try “Meatless Mondays”? At the very least, it will give you something to do while you are shuttered up in your home.

References:

1.       Impact of a 3-Months Vegetarian Diet on the Gut Microbiota and Immune Repertoire

2.       Eat your vegetables – studies show plant-based diets are good for immunity

3.       Natural killer cells, vitamins, and other blood components of vegetarian and omnivorous men.

4.       Vegetarian-Based Dietary Patterns and their Relation with Inflammatory and Immune Biomarkers: A Systematic Review and Meta-Analysis

5.       Why Ditch Dairy?

6.       Ways To Support Your Immunity On A Plant-Based Diet