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Nutrients & Foods to Bolster Your Immune System
Margo Gladding on
Since early July, we have been seeing a spike in COVID cases as well as an uptick in other respiratory illnesses such as RSV. With fall and winter ahead, experts warn that infection rates will continue to rise. It is important to take proactive measures and have a plan in place if you or a family member begins to experience symptoms.
In the years since the pandemic, research continues to highlight the tremendous role that nutrient status, diet, and lifestyle habits have on infection risk, severity of illness, and recovery from COVID. In fact, adopting healthy lifestyle habits has been identified as the single most important step that an individual can take to naturally keep their immune system strong. Having a robust immune system is vital for effectively fighting off infections, preventing chronic conditions, and achieving overall mental and physical health.
While there are many things you can do to help build your body’s immune resilience, two of the biggest influences on immune health are nutrient status and diet. Optimal nutrition is critical for immune cells to effectively respond to pathogens and resolve the response rapidly to avoid chronic inflammation. Nutritional deficiencies and unhealthy diets can weaken immune health, increase systemic inflammation, and disrupt healthy microbiome balance.
Immune Supportive Nutrients
Vitamins, minerals, amino acids, essential fatty acids, and antioxidants are critical for healthy immune function. For example, they play a role in creating strong physical and chemical barriers against pathogens, aiding in immune activities, enabling a robust and quick response, providing protection from damage, and helping to prevent excessive inflammation.
Nutrient deficiencies can weaken immunity and increase the risk for infection. And illnesses rapidly use up nutrients, impair absorption, increase excretion, and interfere with utilization. Therefore, optimizing your nutrient intake on an ongoing basis (before you get sick) is a crucial way to support immune resilience. Taking high quality supplements can help to ensure that nutritional needs are being met and also provide targeted immune boosting benefits when extra support is needed.
Daily Immune Protection
These nutrients are recommended for daily ongoing immune system support.
- Vitamin D3 – Numerous studies show that this is one of the most powerful nutrients for supporting the immune system. (Pathway Vitamin D3 2000 IU)
- Vitamin C, vitamin A, astragalus, echinacea – These immune boosting vitamins and herbs boost the body’s defenses against viral and bacterial infections. (Pathway Immune System Support)
- Zinc – This mineral plays an important role in boosting immunity and has been shown to reduce the frequency, duration and severity of infections. (Pathway Zinc)
- Probiotics – Beneficial bacteria play a critical role in influencing GI health and immune system functioning. (Pathway 35 Billion Probiotic)
- Omega-3 essential fatty acids – These healthy fats help to manage and regulate inflammation levels. (Pathway Super Omega-3)
Acute Immune Support
These supplements are best initiated at the first sign of respiratory discomfort and can be combined with the daily immune nutrients, which are also highly recommended for acute support.
- N-acetylcysteine (NAC) – This amino acid stimulates glutathione production and promotes detoxification. For respiratory illnesses, NAC has been shown to have powerful mucolytic properties. And, it has been found to reduce the frequency and severity of viral infections. (Pathway NAC)
- Quercetin – Present in many fruits and vegetables, quercetin is a flavonoid that has anti-inflammatory, antioxidant, and immune regulating properties. (Pathway Quercetin Plus)
- Curcumin – This bioactive ingredient in turmeric exhibits strong anti-inflammatory properties and antiviral activity against viruses. (Pathway Extra Strength Turmeric Extract)
- Elderberry Syrup – Studies show that elderberry has anti-viral and anti-inflammatory properties and provide immunoprotective and immunostimulating support. (Pathway Elderberry Syrup)
- Allicin – This bio-active component of garlic offers strong protection against a variety of infectious pathogens. (AlliUltra)
Diet Recommendations
Eating a healthy diet is one of the most important things you can do to support your immune system. Choosing high quality, nutrient dense foods helps to arm your defenses against infections and diseases. Eating a wide variety of whole foods provides your body with thousands of beneficial bioactive substances (nutrients and phytonutrients) that have anti-inflammatory, antibacterial, antiviral, and immune supportive properties. These foods include vegetables, fruits, nuts and seeds, grains, legumes, meat, fish, eggs, fermented foods, healthy oils and fats, and herbs and spices. Eating a diet that includes a large diversity of plants helps to promote a stable and diverse gut microbiome, which is essential for healthy immune function.
EAT Immune System Optimizers
- Healthy fats and omega-3 rich foods – including nuts and seeds, coconut products, extra virgin olive oil, sesame oil, walnut oil, MCT oil, organic/full fat dairy (if no allergies or sensitivities), olives, avocados.
- High quality protein – such as grass-fed / grass-finished beef and lamb, wild-caught fish, organic and pasture raised chicken and eggs, organic turkey, fresh shellfish, whey protein.
- Beans and legumes – such as garbanzos, lentils, black beans.
- Whole grains – such as brown rice, millet, quinoa, buckwheat.
- Foods that feed the microbiome (fiber, fermented and cultured foods) – sauerkraut, kimchi, kefir, yogurt, miso, radishes, asparagus, cabbage, celery, kombucha.
- Detox foods – beets and beet greens, lemons, dark leafy greens, cruciferous vegetables, broccoli sprouts, chlorella and chlorophyll, onions, garlic, leeks, artichokes.
- Antioxidant-rich, organic, colorful vegetables and fruits – red onions, fresh or frozen berries, apples, pears, tomatoes, sweet potatoes, bell peppers, citrus, pomegranate, red grapes, fennel, cherries, etc.
- Mushrooms – shitake, lion’s mane, maitake, enoki, cordyceps.
- Sea vegetables – wakame, nori, dulse, arame, hijiki.
- Herbs and spices – ginger, turmeric, oregano, rosemary, cinnamon, basil, thyme.
- Beverages – water, green and herbal teas, bone broth.
It is just as vital to avoid or limit foods that burden the body with toxic chemicals and deplete important micronutrients. For example, simple carbohydrates, added sugar, and processed foods disrupt gut microbiome balance, impair immune function, impact nutrient utilization, damage the gut lining, and promote inflammation.
AVOID Immune System Offenders
- Processed foods and refined carbohydrates - such as potato chips, crackers, frozen meals, processed meats, baked goods, pasta, cereals, white rice.
- Added sugar - including soda, juice, candy, cookies, baked goods, ice cream.
- Artificial food dyes, additives, preservatives.
- Unhealthy fats - including refined vegetable oils, shortening, fried foods, hydrogenated fats.
- Conventional meat and dairy products.
- Farmed fish.
- Foods that you may be sensitive to (such as gluten, dairy, soy, corn, peanuts, eggs).
In addition to supplementing with key nutrients and eating a healthy diet, other beneficial lifestyle habits that directly impact immune function include practicing healthy hygiene, engaging in regular exercise, getting restful sleep, managing stress levels, enjoying social connections, and spending time in nature.
Village Green has a team of skilled nutrition experts available for consultation to provide individuals with one-on-one support and guidance. If you are looking to optimize your immune health and improve your overall well-being, schedule a consultation today to receive personalized diet, lifestyle, and nutrient recommendations.
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Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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Margo Gladding
Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
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Dr. Neal Barnard
Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
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Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
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