20 Immune-Boosting Foods for Preemptive Health in Toronto Amid Monkeypox Concerns
Strengthen Your Immune System with These Nutrient-Rich Foods before we see Monkeypox in Toronto.
Updated Aug 25, 2024
As global attention turns toward emerging health threats, monkeypox has moved to the forefront of many conversations. Monkeypox Virus also known as mpox is an infectious disease spread through contact. There are 2 strains of mpox, clade 1 and clade 2, with the former being the more severe strain with a 3.6% fatality rate and is currently spreading throughout Central and East Africa, with a huge impact in Congo. At the same time, the latter is much less severe with a 0.2% fatality rate.
Since the new year, 162 cases have been reported so far of Clade 2 by the Government of Canada. Although the new strain hasn't yet reached Canada, we need to take a look at how we can raise our immunity and health to take preventative measures by eating well. So today, we're taking a look at 20 immune-boosting foods that you can find right now-in season-in Toronto.
In this Article
What are Immune-Boosting Foods?
Much like our usual diets, different macronutrients and micronutrients play various roles in our body's immunity function. Obtaining the required amounts of nutrition for our health is extremely important. Most foods considered to be immune-boosting contain micronutrients you often don't find in many other foods, which include mainly: vitamins, minerals, and antioxidants.
Some of these nutrients include:
- Vitamin A: Reduces inflammation
- Vitamin C: Likely the most well-known micronutrient that bolsters the immune system by stimulating the production of white immune blood cells.
- Vitamin D: Moderates the regulatory immune function and inhibits inflammatory responses.
- Vitamin E: Acts as an antioxidant, protecting cells from damage.
- Zinc: Essential in cell development and communication
- Argine, Cysteine, Glutamine, Glutamate, Taurine: Amino acids present in proteins that can be found in animal proteins that are necessary for maintaining health.
- Flavonoids: Contain antioxidant properties to enhance immune response
- Curcumin: Excellent detoxification properties to cleanse the system.
- Probiotics and Prebiotics: Foods with healthy bacteria supporting gut health and in turn the nutrition you gain from the foods you eat and digest
While these highly beneficial nutrients are in these foods, it's often difficult to absorb them without necessary macromolecules like lipids, which is why it is important to maintain your intake of other nutrients while eating immune-boosting foods to stay healthy.
List of 20 Immune-Boosting Foods you can find in Toronto
- Mung Beans
Mung beans boost immunity due to their high content of vitamins, minerals, and antioxidants. They are particularly rich in zinc, which is essential for immune cell development and function. Zinc in particular is often overlooked in foods, as many dietary intakes don't often provide satisfactory amounts for our bodily functions. Mung beans also provide protein and fiber that support overall health and immune system function.
Dried mung beans are typically available year-round in grocery stores. Check out our Cold mung bean soup 冰冰凉绿豆汤 and use coupon code “08MBS24” to get 50% off on your mung bean soup this week!
- Chinese Broccoli (Gai Lan)
Chinese broccoli, is known as white flower broccoli, is a leafy green vegetable with immune-boosting properties. It is rich in vitamins A, C, and K, which are essential for maintaining a healthy immune system. Chinese broccoli also contains antioxidants that help reduce inflammation and protect cells from oxidative damage. Additionally, it provides dietary fiber, supporting gut health and overall immunity.
In Toronto, Chinese broccoli is available from June to October, providing a fresh and nutritious option during the summer and fall months.
- Eggplant
Eggplant is a versatile vegetable with immune-boosting properties. It contains antioxidants such as nasunin, which help protect cells from oxidative stress and support immune health. Eggplant also provides dietary fiber, promoting a healthy gut microbiome, which is closely linked to immune function. Additionally, it is a good source of essential minerals such as potassium and magnesium.
In Toronto, eggplant is available from July to October, making it a fresh and nutritious choice during these months.
- Kale
Kale is a nutrient-dense leafy green vegetable with significant immune-boosting properties. It is rich in vitamins A, C, and K, which are essential for maintaining a healthy immune system. Kale also contains antioxidants such as quercetin and kaempferol, which help reduce inflammation and protect cells from oxidative stress. Additionally, it provides dietary fiber, supporting gut health and overall immunity.
In Toronto, kale is available from June to November, allowing you to enjoy it fresh during the peak growing season.
- Mushrooms
Mushrooms are a unique food with immune-boosting properties due to their content of beta-glucans, which enhance the activity of immune cells. They also contain antioxidants that help protect cells from oxidative stress and support overall immune health. Additionally, mushrooms are a good source of vitamin D, which is essential for immune function.
In Toronto, mushrooms are available year-round, making them a versatile and nutritious choice for supporting immune health.
- Green Onions (Scallions)
Green onions, also known as scallions, offer immune-boosting benefits similar to cooking onions. They contain sulfur compounds with antimicrobial and anti-inflammatory effects, enhancing the immune system's ability to fight infections. Green onions also provide antioxidants that protect cells from oxidative damage. Additionally, they are a good source of vitamins A, C, and K, which support overall immune health.
In Toronto, green onions are available from June to October, providing a fresh and nutritious option during the summer and fall months. At Mi Bowl, we often include green onions and ginger, which are both excellent as condiments/spices which season our food as well as bolster immunity for our meals.
- Rapini
Rapini (油菜花), also known as broccoli rabe, is a leafy green vegetable with significant immune-boosting properties. It is rich in vitamins A, C, and K, which are essential for maintaining a healthy immune system. Rapini also contains antioxidants that help reduce inflammation and protect cells from oxidative damage. Additionally, it provides dietary fiber, supporting gut health and overall immunity.
In Toronto, rapini is available from June to November, providing a fresh and nutritious option during the summer and fall months.
- Spinach
Spinach is a leafy green vegetable with significant immune-boosting properties. It is rich in vitamins A, C, and E, which are essential for maintaining a healthy immune system. Spinach also contains antioxidants such as beta-carotene and flavonoids, which help reduce inflammation and protect cells from oxidative stress. Additionally, it provides dietary fiber, supporting gut health and overall immunity.
In Toronto, spinach is available from May to November, allowing you to enjoy it fresh during the spring, summer, and fall months.
- Choy Sum
Choy Sum, also known as yellow flower Chinese cabbage, is a leafy green vegetable with immune-boosting benefits. It is rich in vitamins A, C, and K, which are essential for maintaining a healthy immune system. Yow choy also contains antioxidants that help reduce inflammation and protect cells from oxidative damage. Additionally, it provides dietary fiber, supporting gut health and overall immunity.
In Toronto, Choy Sum is available from July to October, providing a fresh and nutritious option during these months.
- Zucchini
Zucchini is a summer squash with immune-boosting properties. It is rich in vitamin C, which is essential for the production and function of white blood cells. Zucchini also contains antioxidants that help protect cells from oxidative stress and reduce inflammation by removing free radicals from your body. Additionally, it provides dietary fiber, supporting gut health and overall immunity.
In Ontario, zucchini is available from July to October, allowing you to enjoy it fresh during the peak growing season.
- Turmeric
Turmeric is a powerful immune booster due to its active compound curcumin. As a strong antioxidant and anti-inflammatory properties that supports immune function in several ways, curcumin enhances the activity of various immune cells including T cells, B cells, macrophages, and natural killer cells. Curcumin also helps regulate inflammatory responses by suppressing pro-inflammatory cytokines and increasing anti-inflammatory cytokines. Additionally, it has antimicrobial effects against various bacteria.
In Ontario, dried turmeric powder is widely available year-round, while fresh turmeric root may be found seasonally in some specialty stores. At Mi BOWL, we try to include turmeric when possible in our cooking to keep our meals healthy and immunity friendly.
- Kiwi
Kiwi is an excellent source of vitamin C with a single kiwi containing roughly 230% the daily required intake for Vitamin C, which is crucial for immune function. Kiwi also contains other antioxidants and fiber that support overall health. Please be aware that consuming moderately more vitamins is usually fine as long as it's not to an excessive degree as the body is able to remove this excess through urine due to their water soluble characteristics
In Ontario, kiwi fruits are generally available year-round as they are imported, though they are not locally grown.
- Ginseng
Ginseng is well known for its ability to moderate immunatory functions. It can enhance the activity of natural killer cells and increase the production of cytokines, which are important for immune response regulation. Ginseng also has adaptogenic properties that help the body cope with stress, indirectly supporting immune function.
Toronto usually has North American ginseng, which is typically harvested in the September.
- Ginger
Ginger has potent anti-inflammatory and antioxidant properties that support immune function. It can help reduce inflammation in the body, stimulate antioxidant mechanisms, and support healthy digestion, which is closely linked to immune health. Ginger also contains compounds that may have antimicrobial effects.
In Toronto, fresh ginger is available year-round in most grocery stores.
- Pickled Foods
Pickled foods, when fermented, can support immune health by promoting a healthy gut microbiome. A balanced gut microbiome is crucial for overall immune function as it helps regulate inflammation and supports the production of immune cells. Foods like Kimchi, pickled garlic, pickled daikon, and many more are popular choices which all contain excellent probiotics to your gut ecosystem.
Various pickled foods are available year-round in Ontario.
- Oysters
Oysters are known to be extremely rich in zinc; one of the highest in all foods. As previously mentioned, zinc is the main contributor to the immune system, helping develop and allowing immune cells to function properly. Oysters also provide other nutrients like vitamin D and omega-3 fatty acids that support overall health.
In Ontario, fresh oysters may be available seasonally, while canned oysters are available year-round in many grocery stores.
- Blueberries
Blueberries are powerful immune boosters due to their high antioxidant content, particularly flavonoids like anthocyanins. These compounds help protect cells from oxidative stress and enhance immune function. Studies have shown that regular consumption of blueberries can increase natural killer (NK) cell activity, which is vital for defending against viruses. Additionally, their vitamin C content further supports immune health, making blueberries an excellent choice for enhancing overall immunity.
Based on Ontario's seasonal availability guide provided by Foodland Ontario, blueberries will be available from July to September which means you'll be able to receive the freshest, most nutrient-dense versions of these amazing berries.
- Peaches & Nectarines
Peaches and Nectarines are juicy fruits with similar nutritional contents, with Nectarines higher in fiber, potassium, vitamin A, and vitamin C. Their high nutritional content and immune-boosting properties make them crucial for the proper functioning of the immune system and maintaining both healthy skin and mucous membranes. There are also antioxidants present in both, such as flavonoids and polyphenols, help reduce inflammation and protect cells from oxidative stress. These properties make peaches and nectarines valuable addition to a diet focused on enhancing immune health.
Just like blueberries, peaches are available through July to September. However, nectarines come around a little bit later in the year from August to September. Many local farmers markets and grocery currently have the new harvest of peaches and nectarines in stock, so it's currently the best time to buy these juicy fruits.
- Watermelon
Watermelon are highly hydrating fruits and a good source of vitamin C, which is essential for the proper functioning of the immune system. Watermelon also contains antioxidants such as lycopene, which help reduce inflammation and protect cells from oxidative stress. The high water content and nutrient profile of watermelon make it a refreshing and nutritious choice for supporting immune health, with water being a vital aspect to the body's ability to process nutrients.
Watermelon are available from July to September and are available at many local farms around Ontario and Toronto.
- Cranberries
Cranberries are known for their ability to enhance immune function and prevent infections. They are rich in proanthocyanidins, which help prevent harmful bacteria from adhering to the urinary tract and gut lining, reducing the risk of infections. Cranberries also contain high levels of vitamin C and other antioxidants, which help protect the body from oxidative stress and support immune health. These berries are particularly effective in reducing the frequency of cold and flu symptoms. The melatonin content in cranberries cause people to sleep earlier, which also increases your immunity due to you being well rested.
Cranberries are available from August to October and are highly effective with helping you digest proteins, dairy, and sugar, which are going to be higher in your intake as we transition in to the fall season.
References
- Chirumbolo, S., Bjørklund, G., Sboarina, A., & Vella, A. (2017). The Role of Vitamin D in the Immune System as a Pro-survival Molecule. In Clinical Therapeutics (Vol. 39, Issue 5, pp. 894-916). Elsevier BV. https://doi.org/10.1016/j.clinthera.2017.03.021
- Fernandes, L. (2024, August 21). Expert: Here's what to know about the mpox outbreak emergency. UCSF News. https://www.ucsf.edu/news/2024/08/428266/expert-heres-what-know-about-mpox-outbreak-emergency
- Government of Canada. (2024, August 15). Mpox (monkeypox): Outbreak update. Public Health Agency of Canada. Retrieved on Aug 22, 2024 from https://www.canada.ca/en/public-health/services/diseases/mpox/outbreak-update.html
- Huang, Z., Liu, Y., Qi, G., Brand, D., & Zheng, S. (2018). Role of Vitamin A in the Immune System. In Journal of Clinical Medicine (Vol. 7, Issue 9, p. 258). MDPI AG. https://doi.org/10.3390/jcm7090258
- Li, P., & Wu, G. (2021). Important roles of amino acids in immune responses. In British Journal of Nutrition (Vol. 127, Issue 3, pp. 398-402). Cambridge University Press (CUP). https://doi.org/10.1017/s0007114521004566
- Mitra, S., Paul, S., Roy, S., Sutradhar, H., Bin Emran, T., Nainu, F., Khandaker, M. U., Almalki, M., Wilairatana, P., & Mubarak, M. S. (2022). Exploring the Immune-Boosting Functions of Vitamins and Minerals as Nutritional Food Bioactive Compounds: A Comprehensive Review. In Molecules (Vol. 27, Issue 2, p. 555). MDPI AG. https://doi.org/10.3390/molecules27020555
- Ontario Foodland. (n.d.) Availability guide. Ontario Foodland. https://www.ontario.ca/foodland/page/availability-guide Schwartz, D. A. (2024). High rates of miscarriage and stillbirth among pregnant women with mpox during the ongoing outbreak in South Kivu Province. The Lancet Infectious Diseases. https://www.thelancet.com/journals/laninf/article/PIIS1473-3099(24)00530-9/fulltext