I’m going to be honest with you …

While the idea of consuming certain nutrients in order to improve immunity is enticing, there aren’t many validating  studies that show specific nutrients that can do that. But more research does need to be done, so we haven’t given up just yet!

So why am I writing an article about what nutrients to consume to boost your immune system? Well, your immune system is just that – a system, and it requires a variety of nutrients to keep it balanced and functioning at its best.

Plus, it’s important to remember that over 70% of your immune tissue is located in your gut. So by caring for the health of your gut, you will also be protecting and building a better immune system.

Even though I can’t give you one particular thing to “boost immunity”, focusing on better quality sleep, regular exercise, reducing stress, improving gut health, and eating a healthy and balanced diet are all great ways to encourage a healthy immune response.

If you’d like to learn more, here’s where I share specific foods I eat to boost immunity, and a little more of a background on what can negatively impact your immune system.

Otherwise, keep reading to learn about important nutrients that will help support a healthier immune system this fall!

*Please do not take any supplements without consulting your healthcare practitioner first. Not all supplements are safe for everyone and may also lead to toxicity. If you’d like some support, I can help.

10 WAYS TO BOOST YOUR IMMUNE SYSTEM

1. Vitamin A
While it’s still unclear as to exactly how vitamin A may improve immunity, we do know that it helps to reduce inflammation and protect your mucosal lining throughout your entire body – which protects the gut from unwanted pathogens (like fungus, bacteria, and parasites). So it only makes sense that it also helps boost your immune system through it’s ability to protect it.

Food sources of vitamin A: squash (winter and butternut), sweet potato, carrots, kale, spinach, broccoli, dried apricots, butter, and egg yolks. 

2. Vitamin C
Studies have shown that immune cells can accumulate vitamin C and use it to help destroy foreign bodies, such as bacteria, and with other immune related tasks. While vitamin C is a water-soluble vitamin and ingesting too much isn’t a major concern, it can cause diarrhea or vomiting – so keep it within a reasonable and safe range.

Food sources of vitamin C: red and green peppers, citrus fruits (oranges, grapefruit, lemons, lime), kiwi, guava, papaya, strawberries, broccoli, kale, brussels sprouts, cauliflower, parsley, tomatoes, and more.

3. Vitamin D
Even though vitamin D is essential for a healthy immune system, deficiency is all too common (and worth getting tested for) – and we wonder why we’re getting sick all the time! It’s a critical vitamin for the activation of your t-cells, a white blood cell necessary for adaptive immunity. This fat-soluble vitamin is stored within the body, and toxicity is possible.

Food sources of vitamin D: fatty fish like salmon, mackerel, and tuna, eggs, beef liver, and foods fortified with vitamin D (though not my top preference!).

4. Vitamin E
This antioxidant helps your immune system by protecting against free radical damage, and studies have shown that therapeutic supplementation can enhance immune functions. Vitamin E is also a fat-soluble vitamin, so consuming too much may cause toxicity.

Food sources of vitamin E: nuts and seeds (sunflower seeds, pine nuts, almonds, hazelnuts, peanuts), spinach, sweet potato, turnip greens, butternut squash, tomatoes, avocado, and mango.

5. Zinc
Zinc is crucial for the most basic cellular functions in the body, which is how it affects multiple aspects of the immune system also, as explained in this study. Not only can it help to improve immune function due to its impact on immune cells, but a deficiency can impact the macrophage, a critical cell in immune function.

Food sources of zinc: pumpkin seeds, cashews, grass-fed beef, lamb, and chicken, cacao powder, kefir and yogurt, and spinach.

6. Selenium
As this study points out, selenium is important for both initiating your immune response, as well as controlling excessive immune responses. Supplementation has been shown to be an effective therapy for improving immunity, though too much selenium can have adverse affects. 

Food sources of selenium: brazil nuts, sunflower seeds, eggs, turkey, chicken, beef and liver, halibut, salmon, pinto and navy beans, oats, and spinach.

7. Folate
Folic acid is the synthetic form of folate, an important B vitamin for immunity that helps to make and repair DNA. It also helps make white blood cells, the cells of your immune system. While we know the importance of folate supplementation during pregnancy, it’s also a good immune booster.

Food sources of folate: chickpeas, pinto beans, black eyed peas, lentils, spinach, asparagus, beets, broccoli, avocado, and liver.

8. Iron
While ensuring you have the appropriate amount of iron is important for preventing and slowing infections, this study also notes that infections can also alter your iron levels. Keeping a close eye on your iron levels can protect your immune system and lessen the opportunity for infections to impact your iron stores. Talk to your Naturopathic Doctor or Medical Doctor if you’d like to get your iron tested.

Food sources of iron: spirulina, grass-fed beef and liver, sardines, dark chocolate, pistachios, lentils, black peas, spinach, and raisins.

9. Probiotics
By now you know that probiotics are really important for your gut health, and with over 70% of your immune tissue located in your gut (as noted above), it would make sense that it can improve your immune response (see this study for more details). The type of bacteria and dosage needed is individual and varies per person.

Food sources of probiotics: yogurt, kefir, sauerkraut, kimchi, miso, and kombucha.

10. St. Francis Herb Farms Deep Immune
This is one of my favourite herbal tinctures for supporting a healthy immune system, and is based on Traditional Chinese Medicine. It uses a combination of herbs like astragula, licorice, eleuthero, and schisandra, to help your body activate it’s own defense mechanisms to prevent sickness. Please note that it is meant to be used prior to getting sick.

St. Francis Herb Farms carries both a regular Deep Immune and a Deep Immune for Kids (which I give to my children).

Even though you can’t “target” the immune system specifically, you can support homeostasis within the body in ways that helps to protect and improve your immune response.

And please remember, you should never add or adjust your supplement protocol without first consulting your healthcare practitioner to be sure it’s safe and right for you. If you’re interested in finding out if one of these supplements would work for you, or would like a personalized nutrition and lifestyle plan to improve your immune system, book in an initial consultation and let’s chat!

Now it’s time to boost your immune system with this delicious Mushroom, Kale, and Goat Cheese Frittata. It’s so freaking good!