Boost Your Immune System: Essential Nutrition to Thrive This Fall

As we enter cold and flu season, immune system health is at the front of our minds here at Time to Thrive Nutrition. Many factors affect immune system health, including genetics, environment, stress, sleep, and exercise. Nutrition can also have a profound impact on immune system health! Along with getting adequate amounts of the right vitamins and minerals, consuming enough energy to support your immune system is crucial to its long-term health and strength. We work with many clients to adapt their diet to include more foods rich in vitamins, minerals, and antioxidants that boost immune system health. Below, we highlight a few essential nutrients that impact immune system health and foods to include in your diet to boost immune health! 

Immune Boosting Nutrients

1. Vitamin C

We have all likely heard that vitamin C benefits immune system health. Its role as an antioxidant helps to protect cells from damage and keep your immune system strong. More research also shows that Vitamin C may boost white blood cells, which are very important in fighting off illnesses and infections!

☆ Boost your Vitamin C intake with these foods: spinach, blueberries, strawberries, kiwi, mango, potatoes, and bell peppers.

 

2. Zinc

Many crucial immune system cells need zinc to develop and function properly. Research has shown that individuals with a zinc deficiency may be more susceptible to developing an infection or illness.

☆ Boost your Zinc intake with these foods: pumpkin seeds, oysters, eggs, chickpeas, chicken, fish, and dark chocolate.

 

3. Vitamin D

Vitamin D is well known for its benefits to bone health, but did you also know it is essential for strong immune system health? Vitamin D is critical for strengthening your immune system’s response to an illness or infection. Some research shows that a deficiency in vitamin D can increase your risk of developing an infection or illness.

☆ Boost your Vitamin D intake with these foods: egg yolks, salmon, mushrooms, fortified dairy products, fortified orange juice, and a non-food source is the sun!

4. Fiber

Fiber plays a key role in gut health through its positive effect on intestinal immune cells and microbiome. Newer research on fiber shows that it can also strengthen immune system cells.

 ☆ Boost your fiber intake with these foods: beans, lentils, blueberries, raspberries, broccoli, Brussel sprouts, chickpeas, whole grain bread, and whole grain pasta.

5. Probiotics

We now know that some of our immune systems are located in our gastrointestinal tract, or “gut.” Thus, gut health can be essential for immune system health! Diets high in probiotics, which are good gut bacteria, can help keep your gut health and immune system strong!

☆ Boost your Probiotic intake with these foods: Kefir, sauerkraut, yogurt , kimchi, and kombucha

6. Anti-inflammatory Foods

Inflammation plays a major role in immune health. Higher levels of inflammation in the body can negatively impact immune system health. Including foods high in anti-inflammatory compounds, like omega-3 fatty acids, can help boost immune system health!

☆ Boost your Omega 3 intake with these foods: salmon, tuna, flaxseeds, chia seeds, walnuts, hemp seeds, and fortified milk/eggs.

Immune Boosting Recipes

Enjoy an immune-boosting smoothie or overnight oats for an easy on-the-go breakfast!

We hope you find some immune-boosting information, foods, and recipes helpful! As we tell our Time To Thrive clients, small changes can make the most significant impact, especially when it comes to our diets! If you want to boost your immune system during cold and flu season, try to add 2-3 of the foods discussed above to your diet this fall and winter! Remember that nutrition is only one part of building and maintaining a strong immune system. Getting adequate sleep, regular exercise, and managing stress are very important parts of boosting your immune system health as well. 

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