Natural Immune Support
Naturally Supporting Your Immune System
There is a strong connection between lifestyle habits and how well your immune system functions.
Although no single food or nutrient can prevent illness, your overall eating pattern can affect your body’s immune response. Rather than focusing on “boosting” the immune system, it is more helpful to think about supporting healthy immune function through healthy lifestyle habits. Interestingly, the dietary pattern recommended for immune support is the same one most often recommended for overall good health.
Types of Immunity
Innate immunity is the body’s first line of defense. Your skin, mucus, stomach acid, enzymes in tears and sweat, and immune system cells all work together to attack foreign substances and harmful cells.
Adaptive or acquired immunity develops when your body learns to recognize a pathogen. This immunity is regulated by cells in the spleen, thymus, bone marrow, and lymph nodes. When a foreign substance enters the body, these cells and organs create antibodies, leading to the multiplication of immune cells that specifically target and destroy that substance. The body then “remembers” the substance so it can respond more quickly if it enters the body again.
Factors That Can Depress Immunity
Age — The immune system can become less efficient with age.
Environmental toxins — Smoke, air pollution, and excessive alcohol use can negatively affect immunity.
Excess weight — Can contribute to a chronic inflammatory state.
Poor diet — May interfere with the production and function of immune cells and antibodies.
Chronic diseases — Including autoimmune diseases.
Chronic mental stress — Causes the release of cortisol, which may weaken immune response over time.
Poor sleep or lack of rest — Quality sleep is necessary for restoration of the body and proper immune function.
How Nutrition Affects Immunity
The food we eat provides vitamins, minerals, energy, phytochemicals, and other beneficial compounds. Diets with less variety, fewer nutrients, and more ultra-processed foods are associated with less healthy immune systems. Diets high in refined sugar and red meat may also lead to an unhealthy microbial balance in the gastrointestinal tract (gut), increased inflammation, and reduced immunity.
Feeding the gut with prebiotics and probiotics is essential, since a great deal of immune function begins in the gut. The gut environment, also known as the microbiome, plays a major role in immune response.
To support gut health, it is important to eat foods containing both prebiotics and probiotics. Prebiotics, found in fruits, vegetables, and whole grains, feed the healthy bacteria in the gut. Probiotics contain live active bacteria that help maintain the healthy balance needed for good health. Probiotics can be found in fermented foods such as yogurt, kimchi, kefir, aged cheese, and sourdough bread.
Nutritional deficiencies can impair immune function. Several key nutrients have been identified as important for the growth and function of immune cells, including vitamins A, C, D, and E, as well as zinc and iron.
Key Nutrients for Immune Health
Vitamin A helps protect against infections by keeping the skin and tissues in the mouth, stomach, intestines, and respiratory system healthy.
Sources: Orange and red fruits and vegetables such as carrots, apricots, and bell peppers.
Vitamin C supports the formation of antibodies and the production, function, and movement of white blood cells.
Sources: Citrus fruits such as oranges and grapefruit, along with strawberries and tomatoes.
Vitamin D helps regulate antimicrobial proteins that can directly kill pathogens.
Sources: Sunlight, fatty fish like salmon, egg yolks, and fortified dairy products.
Vitamin E acts as an antioxidant, helping protect cell membranes from damage caused by free radicals.
Sources: Seeds, nuts, vegetable oils, and peanut butter.
Zinc is important for the development and maturation of immune cells, the production of antibodies, and regulation of immune response. A deficiency may lead to increased susceptibility to infection, delayed wound healing, and impaired immune response.
Sources: Meat, fish, seafood, eggs, dairy products, nuts, seeds, beans, and whole grains.
Iron is a component of enzymes that help support immune function.
Sources: Red meat, beans, nuts, and fortified breakfast cereals.
Key Nutrients for Immune Health
A healthy lifestyle is the foundation of a healthy immune system. As with general good health, the Mediterranean Diet is often recommended to support immune function. This means eating more whole foods, fruits, vegetables, whole grains, beans, and healthy fats such as olive oil, avocado, nuts, and seeds.
Try to minimize ultra-processed foods, which often contain excessive sugar and saturated fats that may weaken immune function and contribute to chronic inflammation. It is also important to limit added sugars and alcohol and to stay hydrated, since water is essential for all bodily functions. In addition, aim for good sleep, regular physical activity, and stress management.
Try this tasty salad, which is perfect for warmer weather.
Spinach Strawberry Salad
Adapted from loveandlemons.com
Ingredients
Salad
- 5 oz fresh spinach
- 1 cup thinly sliced strawberries
- 1/3 cup thinly sliced red onion
- 1/2 cup toasted pecans
- 2 oz feta cheese, crumbled
- Salt and pepper to taste
Poppy Seed Dressing
- 2 Tbsp white wine vinegar
- 2 Tbsp finely chopped shallot
- 1 1/2 Tbsp honey
- 1 tsp poppy seeds
- 1/2 tsp Dijon mustard
- 1/4 tsp salt
- 1 1/2 tsp mayonnaise (optional)
- 1/4 cup olive oil
Directions
Dressing Instructions
Whisk together all ingredients through the mayonnaise.
Slowly drizzle in the olive oil while whisking until the dressing is emulsified.
Store in an airtight container in the refrigerator for up to 5 days.
Salad Instructions
- In a large bowl, combine the spinach, strawberries, and red onion. Add some of the dressing and toss gently to combine.
- Add the pecans and feta cheese and toss lightly. Add more dressing, if desired. Season with salt and pepper to taste, then serve.