Natural Ways To Boost The Immune System

In order to maintain a healthy immune system you must have a balanced diet and the proper micronutrients. There are many lifestyle and dietary changes that can be made to strengthen the immune system. Getting a rich diet in whole plant foods that have antioxidants, fiber and vitamins will help you lower the risk for colds and illness and boost the immune system.(post includes affiliate links; full disclosure statement available {here})

Fiber

Fiber is important to digestive health and gut bacteria. A healthy gut enhances the immune system and mood. Foods like fiber may help fight against harmful pathogens. They also decrease inflammation in the body by fighting free radicals that cause inflammation when they stay in the body too long. A diet rich in fiber feed the beneficial bacteria living in the gut. Having a strong gut microbiome can help to keep pathogens from getting into the body through the digestive tract. 

Zinc 

Zinc keeps the immune system strong by fighting infections and balancing how the immune system responds. It is necessary for the function of the immune cell function and cell signaling. When there’s a deficiency that can lead to a weakened immune system. Supplementing with zinc can boost the immune cells and reduce oxidative stress. 

Iron

Iron is important to the function of the immune system. It helps reduce fatigue, helps with energy production, and the proper formation of red blood cells. It is essential for fighting against bacterial infections. An iron deficiency can cause anemia which weakens the immune system. Having a diet rich in iron foods for optimum immune function like meat, fish, legumes, and cruciferous vegetables. Iron supplements are a good way to make sure you are getting the daily amount needed for your body. 

Vitamin D

Vitamin D is considered on of the most important nutrients that strength the immune system. When you get the proper amount of vitamin D it can reduce the risk for colds and the flu. The body makes vitamin D directly from the sun. It has been shown that those with low levels of vitamin D are more likely to get sick. It may be hard to get the necessary amount of vitamin D in your diet. Taking a supplement will help, aiming for 1000-2000 IU’s per day. 

Vitamin A

Vitamin A is a key factor to a highly functional immune system. It protects and strengths the digestive system from disease in the gut. The gut is usually where illness begins, having a strong gut lining is important for a healthy immune system. Vitamin A plays a role in the production and function of white blood cells, this helps remove bacteria and pathogens from the body. When deficient in vitamin A it can make you more prone to infections and cause inflammation in the body.  

Vitamin E

Vitamin E is an antioxidant that helps the body fight infection. It can reduce the risk of infections, including respiratory infections. It helps by getting rid of free radicals, boosts immunity and protects the body from oxidative stress. It supports the immune systems growth of t cells. These cells are there to fight off infections.  A vitamin E deficiency can result in an impaired immune response. Foods rich in vitamin E are nuts and seeds, fruits, and leafy greens. Vitamin E supplements can also be helpful for the immune system. 

Vitamin C

Vitamin C helps prevent infections and can reduce the duration of a cold. It is considered on of the most important immune system boosters. Being deficient in vitamin C can make you more prone to getting sick. Starting with eating a diet rich in vitamin C like citrus fruits and cruciferous vegetables. Getting a daily intake of vitamin C is important because the body doesn’t make or store it.