How to Boost Your Immune System Naturally
Learn about 4 key nutrients to boost your immune system naturally, delicious recipes, plus other factors that influence your immunity. As a bonus, learn when you may need a supplement too.
Disclaimer: This blog post is supported by HUM Nutrition. Thanks for supporting the brands that make the Chelsey Amer Nutrition blog possible.
If there’s one topic we’re talking about nonstop these days it’s immunity! Even though it’s already March, cold and flu season lasts until May.
Since your immune system is so important well beyond cold and flu season (who wants to get sick in the summer?!), it’s time to revisit 4 nutrients to boost your immune system naturally.
But first, what is your immune system?
Your immune system is an intricate network of cells throughout your body that work together to fight infections in your body. All immune cells originate from your bone marrow, but work all over your body and “live” in various tissues.
When your body faces an infection, like the cold or flu viruses, your immune system is activated to defend your body. Think of it like a little army fighting on your behalf.
There are many factors that influence your immune system and how well it works. For otherwise healthy individuals, four top factors that influence your immune system are:
- Nutrient status
- Stress
- Lifestyle factors, like smoking, sleep quality, and exercise
- Gut health
I often focus on lifestyle factors and stress management with my clients, but the easiest way to boost your immune system naturally is to focus on your nutrient status. We all have room for improvement in that department.
Are there foods that are bad for your immune system?
While there are no “bad foods,” there are certain foods that may be of concern if you frequently feel under the weather.
Two common immune-suppressing culprits are:
- Alcohol
- Sugar
Alcohol is a known immune suppressor because its metabolism interferes with immune cells fighting infections. Plus, alcohol can impact other lifestyle factors that hamper your immune system, like disturbing sleep and reducing the likelihood of consistent exercise.
Although you may “pass out” after your nightly cocktail(s), alcohol interferes with your sleep quality. Consistent high quality sleep is essential for a healthy immune system.
On the other hand, sugar can suppress your immune system by displacing other important immune-boosting nutrients, interfering with your gut health, and increasing inflammation.
If you constantly grab a handful of candy or pick up sugar-sweetened beverages over water, you are displacing important nutrients in your diet. This doesn’t mean you have to eliminate all sugar, but be mindful of your sugar consumption, especially if you get sick often.
Sugar can also lead to inflammation. When sugar is digested it activates an inflammatory response. Your immune system also activates an inflammatory response to heal.
Too much inflammation can lead to chronic diseases, weaken your immune system, and disrupt your gut bacteria. Good bacteria in your gut are key to a healthy immune system because over 70 percent of your immune system is in your gut.
4 Key Nutrients to Boost Your Immune System Naturally
Your nutrient status is one of the most important factors influencing your immune system. Instead of picking apart every meal you eat, remember that it’s the overall pattern of your diet that matters most for your immune system.
To ensure your immune system is in tip top shape, be sure to include these 4 key nutrients to boost your immune system naturally:
- Vitamin C
- Zinc
- Vitamin D
- Probiotics
1. Vitamin C
Vitamin C is probably one of the best known immune-boosting nutrients, thanks to its antioxidant superpowers. This key vitamin actually can’t help you from catching a cold or virus, but can help you heal quicker.
This Massaged Kale Salad with Citrus or these Sheet Pan Chicken Sausage Fajitas both contain foods rich in vitamin C.
2. Zinc
Zinc is also an important immune-boosting nutrient because it helps your immune cells prep for battle. Most Americans actually eat enough zinc-rich foods, but it can help to focus on shellfish, meat, beans, and whole grains to make sure you’re getting enough, like this 30-Minute Shrimp Primavera.
3. Vitamin D
Vitamin D has gained a lot of attention over the past year due to its immune-boosting benefits. Did you know vitamin D supports over 3,000 genes in your body?
You may have heard of vitamin D as the “sunshine vitamin,” and that’s because the sun is necessary to convert vitamin D to its active form, vitamin D3. But not many people are getting outside daily!
Coupled with the fact that there aren’t that many foods that contain vitamin D, this is definitely the trickiest nutrient of the three discussed today.
What foods contain vitamin D?
- Egg yolks
- Salmon
- Fortified milk and orange juice
- Cod liver oil
- Canned tuna
- Mushrooms, especially those grown in the sun
If you don’t eat these foods regularly, you may wish to explore if a supplement is right for you.
Do you need a vitamin D supplement?
Lackluster vitamin D levels is considered a “worldwide problem” by experts. It’s such a critical nutrient of concern that the Nutrition Facts label got a makeover to now include vitamin D because it’s so important.
As a registered dietitian, I do have a food-first mentality when it comes to proper nutrition. However, it’s not always possible to meet your needs through food, which is when high quality supplements come into play.
As a HUM dietitian, I am well-versed in the vital role supplements can play in supporting your health and wellness. Here Comes the Sun, HUM’s vitamin D3 supplement, is one I personally take daily. This vegan supplement is in a form your body can easily absorb.
When looking at vitamin D supplements, some are in the form of vitamin D2. Vitamin D2 must still be activated in your body before you can reap the actual benefits. Studies show that vitamin D3 supplements raise the blood levels of vitamin D more than vitamin D2 supplements, which is why I’m a fan of Here Comes The Sun!
Even more, I love Here Comes The Sun because it is high potency and even vegan! Plus, Here Comes The Sun…
- Aids calcium absorption
- Supports bone health
- Boosts your mood
- And supports your immune system
As always, I suggest consulting with your physician before adding a supplement to your regimen, especially if you take medications or have any underlying health concerns.
4. Probiotics
Probiotics are the good bacteria in your gut. Since over 70% of your immune system resides in your gut, keeping it in tip top shape is essential.
You can find probiotics in food and supplements.
Probiotic-rich foods include:
- Yogurt
- Kefir
- Kimchi
- Miso
- Sauerkraut
- And more
If it’s difficult to consistently get these foods in your diet, like it is for many, I highly suggest exploring if a probiotic is right for you. I’ve been using Gut Instinct from HUM for almost a year now and I love it. As someone who has sluggish digestion, the 10 acid-resistant strains have greatly improved my digestion!
How to Boost Your Immune System Naturally
As you can see, there’s no one way to boost your immune system naturally. Supporting your nutrition through adequate supplementation (like taking Here Comes the Sun) can help! But remember supplementation is not a silver bullet. Managing stress, getting adequate sleep, proper hydration and hygiene are all key as well.
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XO