The Basics of Immunity

“Boosting your immunity”, “immunity boosting foods”, “immune system booster” - you hear these terms a lot these days, but what exactly does it all mean? 

Two of our resident experts break it down to the basics, and answer some of your questions about what you can do to improve your immunity system.

‍How does our immune system work & how does diet affect it?

Our immune system is a helpful network of cells and organs that prevent harmful bacteria from multiplying and causing illness. When a foreign invader (harmful bacteria) enters the body, an immune response is mounted as a frontline defense. Included in this powerful system is our skin (as a physical barrier), our gut microbiome (to produce antimicrobial proteins), white blood cells (whose main job is to fight bacteria), mucous membranes (to trap bacteria),  and internal organs such as our lymphatic system (including our lymph nodes, tonsils and spleen). Each of these systems depend on the presence of certain micronutrients (vitamins and minerals) and certain macronutrients (protein, fat and carbohydrates) that we take in through the diet.  Micronutrients of importance include vitamins C, D, A, zinc, selenium, iron; beneficial macronutrients include fiber-rich carbohydrates and protein. Lastly, an anti-inflammatory diet (a diet rich in omega 3 fatty acids like chia seeds, sea vegetables and fatty fish) helps our bodies regulate when to trigger an inflammatory response (vs dwelling in a persistent state of inflammation).

Which foods should I consume to boost my immune system and how often?

Including pre and probiotic rich foods a few times per week is largely beneficial in support of our immune system! Food like onions, garlic, unripe bananas and oats contain prebiotics (fibers that feed gut bacteria); foods that are fermented such as kefir, yogurt, tempeh and sauerkraut contain probiotics (healthful and live bacteria that add to those already present in the gut). In general, a fiber rich and higher protein diet is advised - this means starting with a base of fruits and vegetables and adding roughly a palm-sized amount (3-5oz) of protein to build meals. This is the tactic Thistle takes when creating healthy, immune-boosting recipes. Lastly, drinking enough fluids throughout the day helps flush the body of unwanted substances and support immunity in this way. Here's a list of immunity-boosting foods that breaks it down even more.

Are potatoes good for immunity boosting?

The starchy components of potatoes are altered as cooked potatoes cool down; the amount of resistant starch in potatoes increases after baking and cooling, which studies have shown to be correlated with decreased white blood cells in the blood.  As mentioned previously, white blood cells (WBC) come to the rescue when infection, inflammation or illness are present. Less WBC may mean increased health and immunity! Resistant starch is also fermented in the colon, which creates short chain fatty acids (these inhibit harmful bacterial growth).  Lastly, potatoes contain ample amounts of vitamin B6, vitamin C, potassium, magnesium and phosphorus to keep you feeling your best.

Do my Thistle meals contain immunity boosting ingredients?

Thistle pays close attention to our ingredient choices, starting meals with a base of fruits and vegetables and adding a healthy dose of protein is a prime way of supporting immune health.  Many of our meals and juices contain the DRI (dietary reference intake) for important immune-boosting micronutrients such as vitamins A and C and minerals such as zinc, selenium and plant sources of iron.  Thistle also takes care to include anti-inflammatory ingredients such as chia seeds and sea vegetables (like wakame, a type of seaweed). Overall, we strive to provide effortless immune support all wrapped up in taste, plant forward meals :) 

What about vitamins and other supplements?

All of our meals are specifically designed to contain a really good balance of key macro and micronutrients, so if you're eating a well-balanced Thistle diet, composed of our breakfasts, lunches, dinners, snacks and juices, you shouldn't need to supplement with anything. That being said, there are certain nutrients that some people, especially those on a plant-based diet, tend to have a harder time getting enough of, such as iron, selenium, and B12, which a nutritional supplement can provide. 

What impact does staying hydrated have on my immunity?

Our bodies, just like the surface of the earth, are made up of 60-70 % water. We need the right amount of fluid in our bodies for the optimal functioning of our cells, tissues, and organs. Fluids like water, tea, soup, broth and miso keep you hydrated so the immune system is ready to do its job, protective mucus membranes stay plump and moist, and germs are easier to flush out.

Which of your cold-pressed shots should we be drinking for flu season defense? how often?

I recommend our Probiotic crimson-colored shot to support your immunity through a robust and thriving microbiome. By incorporating probiotics into your daily routine you can maintain a happy gut throughout the year stabilizing our digestive tracts barriers against “bad” bacteria. Our shot, Fight, is also a great defensive remedy as ginger helps with digestion and has antibacterial properties to help fight cold symptoms as well as echinacea, a flower plant high in antioxidants, anti-inflammatory properties, and used to treat the common cold.

Besides including certain foods in my diet, what other lifestyle choices affect my immunity? Exercise? Sleep? Stress?

Diet, exercise, sleep routine, and stress management all impact your immunity. Prioritize self-care with daily movement and exercise, solid night’s sleep, and work in at least one activity that supports mind-body balance, like meditation or breath work or even giving yourself moments to pause during the day and breathe. Approach each lifestyle change you make as a gift instead of chore for more positive, sustainable lifestyle and dietary changes that strengthen your immune system.

Thistle's Nutrition Experts:

Dani Levy-Wollins: Dani is a registered dietitian who completed her undergrad at Oregon State, her masters at Northeastern and her dietetic residency at Alta Bates Summit Hospital in Oakland, CA. Her background is split between geriatric care and sports nutrition, having worked in both nursing homes and athletic facilities. In her spare time, you can find Dani lifting heavy objects at her CrossFit gym, cooking up yummy meals at the local soup kitchen, and spending time in nature.

Naiha Falkner: Naiha's culinary career began early on, inspired by her Spanish heritage and her love and respect for quality and tradition with Southern cuisine. After making the move from a small beach town in Florida to San Francisco, Naiha sought opportunities to further develop her own creativity. Falkner’s culinary repertoire flourished under Executive Chef Bruce Hill at Bix Restaurant, followed by specializing in plant-based cooking, where she developed and refined her culinary techniques to reflect her desire to create delicious food with nutritious ingredients. Today, Naiha is a Holistic Nutritionist and can be found spearheading new projects and revamping existing concepts for Thistle in her role as Senior Culinary Product Developer working along side our culinary teams to deliver wholesome, thoughtful meals to your door.