Lysine is a building block for protein. It’s an essential amino acid, which means your body cannot make it on its own, so you need to obtain it from food. Studies show that lysine can increase the number of new cells in a wound (think: faster healing) and it may even promote the formation of new blood vessels. Lysine may play a role in reducing anxiety, and a study found that it blocked receptors involved in stress response. Getting lysine from proteins (like meat, fish, and eggs) is a great idea, and you can also find them in plant-based options like, nuts and seeds. A fun way to incorporate more nuts into your diet? Try this Vegan Chocolate Mousse recipe, using cashews as the base!

The role of the microbiome in our overall immunity is significant. Numerous health conditions, such as obesity, insulin resistance, fatty liver disease, and low-grade inflammation seem to be more frequently diagnosed in people with low diversity in the gut microbiota than in people with high diversity (see study here). Yogurt contains a variety of beneficial bacteria, also called “probiotic bacteria”. Plus, yogurt is a great source of protein! Just watch for ‘added sugar’ and try and stick to plain yogurt enjoyed in a more savory way. Pro Tip from Mareya: "one of my favorite condiments is yogurt sauce made with garlic, cucumber, and lemon juice. Yum!" Other probiotic-rich, fermented foods include kimchee, sauerkraut, pickled veggies, raw apple cider vinegar, tempeh, and black garlic.

The most nutrient-dense foods on the planet: leafy greens. The benefits of all the fiber, phytonutrients, and cell regenerating power are immeasurable! But what’s even more amazing are microgreens, which are the pre-mature shoot of the plant that grows in just weeks. They can be up 40 times more potent in phytochemicals than their mature counterparts, according to a study in the Journal of Agricultural and Food Chemistry. Plus, you don’t need to chop them! Just wash them with Eat Cleaner Fruit + Veggie Wash and layer them onto your salads, bowls, and smoothies. The spicier ones, like radish sprouts, add a ton of flavor with just a little bite—so it’s true, small is powerful. Also, lean into cabbage, cauliflower, broccoli, and other cruciferous veggies for their disease-fighting power.

Antioxidant up! Berries are not only a potent and readily-available way to deliciously load up on Vitamin C, they also have high levels of phytochemicals (nutrients that help protect cells from damage). They’re also good for your heart, can help prevent high blood pressure, and can help manage diabetes because they have a low glycemic index—which means they won’t spike your blood sugar. Consistent blood sugar is key to keeping your body in check. Feel free to feast on blackberries, blueberries, raspberries, strawberries, goji berries, and açaí berries—as long as there’s no sugar added. Other antioxidant-rich foods include tomatoes, artichokes, dark chocolate (yes!), beans, and leafy greens like kale, cabbage, and spinach.

Garlic and onions aren’t only a delicious base for almost every culture’s indigenous cuisine, they're also the basis of many of our modern-day antibiotics because of their virus-fighting powers! These prebiotics are also what we need to get the probiotics to do their good work, so you can think of them as the ‘fertilizer’ for a healthy growing situation. Onions, as well as garlic, have many health benefits. Onions regulate cholesterol levels, fight against viruses and bacteria, and can both prevent and heal infections. Pro tip from Mareya: onions provide the most benefits if eaten in their raw state! Mareya also recommends fermented black garlic, as you can eat easily eat it raw and it's creamy, almost caramel-like flavor lends itself beautifully to anything you’d use regular garlic in.

Beans, beans, the magical fruit - yes, fruit! These power-packed legumes definitely have an important place in your fit lifestyle. Beans are an excellent source of fiber, protein, B vitamins, and zinc—which can help ward away colds and viral infections. Underrated but highly beneficial, the soybean (non-GMO) should definitely have a place in your diet, especially if you’re menopausal. A 2021 study of postmenopausal women found that when they added half a cup of soybeans to a low-fat plant-based diet had an 84% reduction in moderate to severe hot flashes, from five a day to one.

We’ve all heard about the benefits of fatty fish, but how can omega-3s improve immune-system function? Through their effects on cell membranes, including the membranes of white blood cells! Every cell in the body needs to maintain homeostasis or a constant internal environment. And a healthy cell membrane, the wall between the internal cell and the outside, is key. Without this membrane, cells lose their ability to hold water and vital nutrients, as well as the ability to communicate. In a recent study, scientists found that omega-3 fatty acids can help remodel the cell membrane in T-cells, which are a type of white blood cell and are critical to a healthy immune system.

Did you know that the burn that runs through your nose and makes you want to cry is actually a good thing?! It’s nature’s super immune booster and it's caused by capsaicin (in peppers) or allyl isothiocyanate (in horseradish and wasabi). Capsaicin has been widely studied for its pain-relieving effects, cardiovascular benefits, and ability to prevent ulcers. Both chemicals effectively open and drain congested nasal passages, in addition to boosting the immune system, making them great natural cold and flu remedies.

Pro tip from Mareya: the benefits are immense, if you can take the heat! Start slowly and build your tolerance from there.