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Use Food to Boost Your Immune System

Updated: Jan 27, 2022

When I start feeling that I may have illness coming on the first things I reach for is Vitamin C, Elderberry Concentrate, Colloidal Silver, or Turmeric.

When our body needs a boost everyone is quick to reach for the Vitamin C, which is great! However, there are 9 other essential nutrients that you need for a strong immune system!




Vitamin A is needed for the production of white wood cells. And it also helps maintain mucus barriers. This can be found in sweet potatoes, carrots, and spinach, to name a few.


Vitamin D is known to boost the immune system, and helps the body utilize other nutrients. It can be absorbed from sunlight. When the weather is frigid Vitamin D can also be found in mushrooms, egg yolks, or certain fish.


Vitamin E is a strong antioxidant that slows aging, protects red blood cells, enhances the cell's activity. Grab some sunflower seeds, almonds, or an avocado to bump up your vitamin E.


Iron carries oxygen to your cells and helps with production of the immune system. Eating spinach, legumes, and broccoli can give your body the iron it needs.


Omega-3's are fatty acids that are not produced in the body, and helps regulate the immune system and reduce inflammation. With omega's people usually think of salmon or fatty fish, but it can also be found in hemp seeds, chai seeds, flax seeds, and walnuts.


Did you know that probiotics are gut bacteria that are responsible for nearly 70% of your immune system?! They can be found in fermented foods, yogurt, and kombucha. However, it has been questioned how much of those favorable gut bacteria actually make it to the small intestine to be of assistance. For this one it isn't a bad idea to find a good quality supplement with over 12 stains to help your gut biome.

Protein provides some of the key building blocks for building antibodies which fight off bacteria and viruses. Sure you could grab a grass-fed burger, but protein can be found in many other sources such as beans, lentils, chickpeas, seeds, and nut butters.


Selenium is an antioxidant that improves cell function and immune system response. It can be found in sunflower seeds, shiitake mushrooms, and eggs.


Did you know that zinc is the 2nd most abundant mineral in your body? This mineral is essential for growth and function of immune cells. This is another reason to make sure to include legumes, oatmeal, cashews, or yogurt in your diet.

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