We’re all getting an education on viruses these days, and I’ve seen a lot of PSA’s about washing hands, not touching your face, and generally secluding yourself from other humans, but in addition to those important tips, let’s talk about how to fight back and support your immunity with nutrition! The fact is, people with a strong immune system are much better equipped to weather any infection.

If your immune system isn’t functioning optimally, you’re more susceptible not only to viruses, but all kinds of disease. While there are many things that factor into how strong your immune system is, do not underestimate the power of plants and the wide range of phytonutrients and antioxidants they provide to help keep you healthy or fight a virus if you do get exposed. While we don’t always have complete control over whether we contract a virus or not, there is MUCH we can do to make sure our immune systems are functioning at their best. We can feel confident and strong instead of anxious, knowing that even if we do contract a virus our body has the tools to fight it off without major drama.

Before we look at these immune system “heroes”, let’s consider some of the major factors that can lead to a weakened immune system in the first place. I pulled these from notes from my functional nutrition course on immunity, and they are important considerations for optimal immune health!

Risk factors for a weakened immune system:

1. A diet deficient in certain nutrients. Specifically Vitamin C, D, A, Zinc and Selenium.
2. Excessive stress and lack of sleep. Both inhibit many aspects of immune function and will make you more susceptible to illness. They are just as important to focus on as food!
3. Excessive sugar consumption. Sugar negatively affects just about every aspect of our health, including our immune system. Sugar affects immune function by suppressing the production of white blood cells, as well as their responsivity. White blood cells actually shrink in response to the exposure to sugar. Since white blood cells are responsible for fighting off infections and other intruders in the body, the lower the number of white blood cells, the more difficult it is to fight off disease.
4. Excessive alcohol consumption can damage the immune system because the alcohol prevents nutrients from feeding your immune health and alters your gut microbiome. Once in the bloodstream, alcohol will reduce the white blood cell count in the body much like sugar. 
5. Eating foods to which you are allergic or sensitive. Food sensitivities and allergies cause an immune response that can distract the immune system from fighting other foreign invaders, such as a virus. Eating the foods to which you are allergic or sensitive also damages the intestines, which is an important first line of defense in our immune system.
6. An excessive toxic load from heavy metals, pesticides, pollution or toxic chemicals. Toxins inhibit the formation of antibodies and the adaptive immune system. Toxins also depress T-cell (the soldiers of the immune system) and natural killer cell activity. 
7. Regular use of antibiotics. Antibiotics cause a depression of the immune response for one to two weeks minimum and the chronic use of antibiotics damages gut health long term by killing off the “good” bacteria vital to the health of our microbiome and body. 70% off our immune system lives in our gut, so focus on gut health is paramount.

In fact, all of the above risk factors relate to gut health. So let me just say it again. Focus on gut health is paramount!

Ok, so let’s get to the immune system heroes. Here are some of the top nutrients, foods and supplements you can use to support your immune system and stay healthy!

Vitamin D is one of the most important. It activates T-cells (the soldiers of our immune system), decreases the severity of autoimmunity, and enables white blood cells to kill more viruses. The best source is sunlight, but as that’s hard to come by in the winter, food sources are liver, grass-fed butter, fatty fish, egg yolks and fermented cod liver oil. However, it’s difficult to increase your Vitamin D level with food only, if you’re deficient. Most people require Vitamin D supplementation at least during certain parts of the year.

Probiotics. Remember, that 70% of the immune system is located in the gut. Probiotics support gut health by increasing the balance of those “good” bacteria that are our first protective layer of immunity. So, be sure to include probiotic supplements or probiotic rich foods into your diet. Probiotic rich foods are fermented foods including kimchi, kefir, yogurt, kombucha, miso and all kinds of fermented veggies such as sauerkraut.

Vitamin C is a super immune booster as well as antiviral, antibacterial, and antihistamine. Citrus fruits aren’t the only foods full of vitamin C. Vitamin C is found in lots of brightly colored fruits and veggies. Especially good sources are papaya, bell peppers, strawberries, broccoli, cauliflower, pineapple, Brussels sprouts, kale, kiwi fruit, mango, oranges, lemon, grapefruit, cantaloupe and super food sources such as goji berries, Incan berries and camu camu. Camu camu superfood powder is great to add to smoothies!

Vitamin A protects the immune system by guarding against infections, supporting T-cell function (those soldiers again) and increasing white blood cell production. It’s found in fermented cod liver oil, liver, and beta carotene-rich foods like carrots, parsey, spinach, turnip greens, mint and kohlrabi.

Vitamin E functions as an antioxidant and is also a key nutrient for the immune system. Good sources are sunflower seeds, almonds, spinach, Swiss chard, turnip greens, papaya, mustard greens, collard greens, asparagus and bell peppers.

Zinc and selenium both boost immunity. My favorite way to amp up these immune supporting minerals is with nuts and seeds, specifically sesame, pumpkin and brazil nuts, but other sources are liver, beef, oysters, scallops, lamb, and oats.

Herbs and spices. Experiment with herbs such as black elderberry and echinacea. Drink green tea. Use garlic, ginger and anti-inflammatory spices such as turmeric liberally in your cooking. Try this recipe for elderberry syrup and take a dose daily to support your immune health. It’s super easy to make at home! 

Medicinal mushrooms contain beta-D-glucan which helps modulate the immune system. They are actually food for the immune system and they help keep cancer, bacteria, viruses, and plaques at bay. The most beneficial are shiitake, maitake, chaga, reishi, and turkey tail; take them as a tea, tincture, powder, capsule or food. You can try a brand like Four Sigmatic mushroom coffees and elixirs, if you don’t want to come up with these concoctions yourself! Making broths with medicinal mushrooms is another easy way to get them in.

So most of these immune system heroes function as antioxidants in the body. Antioxidants keep our immune system strong by fighting off oxidation (like exhaust fumes of the body!) before it does damage to the body. When we get sick with a virus, the virus itself throws off oxidants, so we need to double down on the antioxidant load!  Brightly colored fruits, veggies and herbs are loaded with antioxidants, so eat as many as you can.

Next time you hit the store, don’t just load up on toilet paper and disinfectant. Load up on foods that support your immune system, get plenty of sleep and do what you can to manage stressors. If you do get sick, trust that your body has the strength and power to fight back. Your immune system is strong!

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