What to Eat to Support the Immune System?

What we eat influences our health both in the short and long term. In the short term, our eating habits can influence the body’s ability to resist and fight infection. Healthful diets reduce risk of chronic inflammation and support the gut microbiome and keys in healthy immune function.

How does nutrition impact the function of our immune system? 
Changes in our vascular function, improving delivery of crucial nutrients to cells, bone marrow (etc.) 
Optimizes the balance between PRO and ANTI-inflammatory responses 

A strong immune system essentially allows the immune system to:
More effectively fend off pathogens
More effectively recover if infected

Secondary Effects of Nutrition 
Obesity, Insulin Resistance, Diabetes, Hypertension and Heart Disease
Metabolic Impairment 
Compromised Immune Function 
High Risk & Poor Health Outcomes

What Nutrients are Critical for a Well Functioning Immune System?
(Nutrients work in conjunction with one another; are all needed!)

• PROTEIN 
• OMEA-3 
• B VITAMINS 
• VITAMINS C, D, E
• CAROTENOIDS 
• SELENIUM 
• MAGNESIUM 
• ZINC 
• IRON 
• COPPER 
• GLUTATHIONE

Functional Foods with Possible Health Benefits

• MUSHROOMS 
• GREEN LEAFY VEGETABLES
• BERRIES 
• KOMBUCHA (and other fermented foods)
• GINGER 
• GARLIC 

Phytochemicals with Anti-Viral Properties (Hint: these come from plants! )

• PROTEINS 
• FLAVONOIDES
• ALKALOIDS 
• LECTINS 
• TERPENES 
• FLAVONOIDES 
• POLYPHENOLS 
• POLYSACCHARIDES

What then is the best diet to protect our health and maintain healthy immune function? 

Researchers consistently find a diet rich in whole plant foods that provide a variety of nutrients is one of the best ways to support health. Nutrients from whole plant foods work synergistically with one another. The diets that prevent chronic disease also support our immune system. They are rich in fresh foods, vegetables and fruits, and low in processed foods such as fast food and items high in sugar, oils, and salt. Include abundant amounts of these foods to support your health. 

WHOLE PLANT FOODS 

• Fiber stabilizes blood insulin and glucose
• High nutrient density ensures nutritional adequacy

FRUITS & VEGETABLES

• Antioxidants/flavonoids/carotenoids (etc.) protect cells from oxidative injury

NUTS, SEEDS, AVOCADO, OLIVES, COLD PRESSED OILS

• Help to regulate inflammatory response
• Rich in vitamin E, an anti-oxidant and immune system modulator

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LEGUMES

• Rich in zinc, important for lymphocyte function

SEAFOOD

• Rich in vitamin D, may decrease susceptibility to infection by promoting optimal white blood cell function 
• Rich in polyunsaturated oils and zinc

Let's eat to good health! 
-Kristin