The Daniel Fast can boost your immune system because it involves eating a whole food, plant-based diet rich in vegetables, fruits, whole grains, legumes (beans, peas, lentils), nuts and seeds, as well as herbs and spices.
Foods included in the Daniel Fast are rich in antioxidants and phytochemicals — micronutrients and beneficial bioactive compounds found in whole plant foods. This nutrition plan can boost your immune system, lower inflammation, and be protective against several chronic diseases like high blood pressure, high cholesterol, prediabetes, type 2 diabetes, and certain cancers.
The term immunity is from the Latin immunitas, meaning freedom from, so we’re talking about protection against foreign agents in our bodies, including bacteria, viruses, and fungi.
Here are three ways the Daniel Fast can boost your immune system.
Eat dark leafy greens, fruit, and mushrooms daily
While nitric oxide (NO) has been shown to benefit cardiovascular health, one study shows that it may also help to inhibit the replication of SARS and coronavirus. The powerhouse foods rich in NO include dark leafy and cruciferous greens (arugula, kale, spinach, Swiss chard, bok choy, etc.), and beets. We can also include citrus fruits (oranges, kiwi, grapefruit, berries) as well as watermelon, because these fruits enhance the production of nitric oxide.
Anthocyanins, the phytochemical found in blueberries, have been shown to increase natural killer (NK) cells. NK cells are regulatory cells that can limit the spread of infectious pathogens. Other foods rich in anthocyanins include blackberries, black rice, concord grapes, chokeberries, and elderberries.
Mushrooms contain beta-D-glucan, which has been shown to increase IgA — an antibody that strengthens our immune system. One study showed that eating ⅓ cup of mushrooms daily will increase IgA production by over 50%!
Broccoli and broccoli sprouts contain a substance called sulforaphane. A study showed those who ate broccoli sprouts experienced a reduction in nasal viral load due to an increase in NK cells.
The Bottom Line. . .
Overall, eating a whole food, plant-based diet like Daniel—rich in vegetables, fruits, whole grains, legumes (beans, peas, lentils), nuts and seeds, as well as herbs and spices can be protective. These foods are high in fiber, antioxidants, and phytochemicals—micronutrients and beneficial bioactive compounds found in whole plant foods—have been shown to boost immunity, improve gut health, lower inflammation, and be protective against several chronic diseases like high blood pressure, high cholesterol, prediabetes, type 2 diabetes, and certain cancers.
Tip: Consider adding one full serving of dark leafy greens or broccoli to each meal of the day. Enjoy 1 to 2 servings of citrus fruit and blueberries (or blackberries) daily. Add ⅓ cup of cooked mushrooms to at least one meal of the day.
The Daniel Fast focuses on gut health to boost your immune system
Our gut contains an ecosystem of bacteria living in symbiosis and influences the function of our immune system. The "microbiome" is this ecosystem of bacteria in our body. Diet, along with physical activity and stress, play a major role in our gut microbiome. Foods, such as fermented vegetables (e.g., sauerkraut, kimchi) provide beneficial probiotics. Furthermore, foods rich in fiber (e.g., beans, lentils, oats, barley) provide beneficial prebiotics, which are food for the probiotics. The Daniel Fast encourages adding these foods to your diet.
Tip: Consider adding 1-2 cups of cooked beans to your diet daily, and ¼ cup of fermented vegetables every other day.
Recipe Ideas
Here is a collection of recipes rich in the immunity-boosting compounds found in dark, leafy, and cruciferous greens, mushrooms, berries, and beans.
Nourish Bowl: Made with protein-rich tempeh, black rice, butternut squash, and a rainbow of nutrient-rich leafy and cruciferous greens, it is both satisfying and delicious.
Curry Spiced Mushroom Potato Soup: Warm, tasty, and comforting. Made with mushrooms, potatoes, and yellow curry, this soup is a hit.
Sweet and Smoky Black-Eyed Peas and Greens: A hearty combination of black-eyed peas and collard greens seasoned with smoked paprika and other spices.
Miso Soup with Mushrooms: A light and nourishing soup featuring mushrooms, baby bok choy (or kale), tofu, and nori seaweed in a savory miso broth.
Sauteed Kale and Mushrooms: Packed with immune-boosting kale and mushrooms, this side dish can quickly become a full meal with some added beans or lentils.
Veggie Chili: A robust chili packed with various beans, mushrooms, vegetables, and spices, perfect for a filling lunch or dinner.
Blackberry Smoothie: This nutrient-dense smoothie is made with blackberries, melon, mango, and coconut water. It hydrates and supports immune system health.
Pineapple Weight Loss Smoothie: With vitamin C-rich pineapple and anthocyanin-rich blueberries, this pleasant and hydrating smoothie may become a regular in your rotation.
Mixed Berry Smoothie: A simple and delicious smoothie made with various berries, hemp hearts, and coconut water.
Immunity Smoothie: Okay, it's not the best-tasting smoothie, but it definitely has the highest compounds that support immune system health. This was the smoothie that I drank to recover from Covid.
The Daniel Fast helps to lower stress by drawing closer to God
Reducing or managing chronic stress can improve your immune system health. Stress can often come from strained relationships with family, feeling overstretched at work, and financial hardships. For many, stress promotes unhealthy eating habits. The Daniel Fast: A Bridge to Healthy Living zeros in on restoring health while deepening your relationship with God. It helps with overcoming emotional eating and food addictions. For many, detoxing from junk foods and achieving mental and spiritual clarity aids in making better choices. Learn more about how the Daniel Fast can help you manage stress.
A version of this article was originally published in mytrueself.com.
