We count on our immune system to keep us healthy. So is there anything our immune systems can count on from us? What can we do to keep our fighting super power strong? Ancestors have long believed that food and drink is a tool in that shed, and finally science is catching up with what our elders have long pondered.

Did you know a hot dog could cost you 36 minutes of healthy life, while a handful of nuts might add 26 of those minutes back? A 2021 study by University of Michigan, published in Nature Food evaluated more than 5,800 foods, ranking them by the nutritional disease burden to humans as well as their impact on the environment. Turns out what is best for human health is also best for the health of the planet. Their analysis indicated that substituting only 10% of beef and processed meat for fruits, vegetables, nuts, legumes and selected seafood could add “48 minutes of healthy life” to your coffers. In addition, the change would result in a “33% reduction of our dietary carbon footprint.”

Epicurean Group is dedicated to both. Committed to helping you make smart food choices for the health of yourself and our planet, our menu options help you achieve those goals. Want to boost your immune system? Focus on a diet rich in vegetables and fruits. Try this Vegan Buddha Bowl with Cashew Curry Sauce for a tasty and satisfying meal. We start with fermented, soy-based tempeh (a complete protein, excellent source of fiber, known for heart health properties and vast micronutrients). We add in some power packed lentils and top with colorful peppers, sweet potatoes, avocado and finish with a delicious curried cashew sauce! This recipe can be adapted to use what you have on hand, so have some fun with it!

Then we top with immune system superstars including the following:

Red Bell Peppers

Peppers offer wonderful support to our immune system, filled with a complex mix of vitamins, minerals, and micronutrients. Two antioxidants in particular, beta-carotene and Vitamin C work together to neutralize free-radicals. Beta carotene is used to build Vitamin A (the healthy vision vitamin).

Napa Cabbage

Cabbage is packed with antioxidants and cancer-fighting compounds. A member of the cruciferous family, studies have shown 3-servings per week can lower risks of cancer. Studies suggest that like garlic, after you chop cruciferous vegetables, letting them stand for a few minutes may create even more healthy compounds.

Sweet Potato

Beta carotene packs the flesh of sweet potatoes, as well as vitamin C and E, one of the few foods to have both. Working together they are said to help prevent wrinkles! Sweet potatoes have a complex carbohydrate mix – said to help with blood sugar regulation. The addition of folic acid, iron, and vitamin B6 mean this orange goddess may even help with mood swings and boost memory.

Avocado

Avocados have over 20 vitamins minerals and phytonutrients. They are actually a type of pear, that not only has fat, but also protein – more than any other fruit. Their healthy monosaturated fat raises good cholesterol levels and lowers triglycerides. Avocado even include serotonin, the feel-good chemical. Rich in potassium and loaded with fiber, omega-3 fatty acids and Vitamin B complex, avocados are said to help immune cells destroy invaders.