The immune system is a network of biological systems that protects an organism from diseases. It detects and responds to various pathogens, from viruses to parasitic worms, as well as cancer cells and objects such as wood splinters, distinguishing them from the organism’s healthy tissue. Many species have two major subsystems of the immune system. The innate immune system provides a preconfigured response to broad groups of situations and stimuli. The adaptive immune system provides a tailored response to each stimulus by learning to recognize molecules previously encountered. Both use molecules and cells to perform their functions.

The overall function of the immune system is to prevent or limit infection. An example of this principle is found in immune-compromised people, including those with genetic immune disorders, immune-debilitating infections like HIV, and even pregnant women, who are susceptible to a range of microbes that typically do not cause infection in healthy individuals.

The immune system can distinguish between normal, healthy, and unhealthy cells by recognizing various “danger” cues called danger-associated molecular patterns (DAMPs). Cells may be unhealthy because of infection or because of cellular damage caused by non-infectious agents like sunburn or cancer. Infectious microbes such as viruses and bacteria release another set of signals recognized by the immune system called pathogen-associated molecular patterns (PAMPs).

Neutrophil (green) ingesting Staphylococcus aureus bacteria (purple).

When the immune system first recognizes these signals, it responds to address the problem. If an immune response cannot be activated when there is sufficient need, problems arise, like infection. On the other hand, when an immune response is activated without a real threat or is not turned off once the danger passes, different problems arise, such as allergic reactions and autoimmune diseases.

The immune system is complex and pervasive. Numerous cell types either circulate throughout the body or reside in a particular tissue. Each cell type plays a unique role, with different ways of recognizing problems, communicating with other cells, and performing their functions. By understanding all the details behind this network, researchers may optimize immune responses to confront specific issues, ranging from infections to cancer.

With COVID-19, the flu, and other illnesses swirling around us, it’s important to keep a healthy lifestyle. Every day we’re faced with choices that can affect our immune system, including what to eat and when to go to bed. Here are five things that can weaken your body’s defenses and ways to boost them back up:

1. Alcohol

Drinking a lot of alcohol is known to suppress our immune system. It weakens our bodies and makes it harder to combat stress, viruses, and diseases. Dietitians recommend sticking to one drink per day for women or two drinks per day for men.

2. Smoking

Smoking is terrible for your immune system and is damaging to your lungs. It’s so toxic to our bodies that dietitians often recommend that smokers increase their intake of vitamin C. This is because people who smoke require additional antioxidants to combat the negative consequences of smoking.

3. Processed food

Highly processed foods include chips, cookies, refined grains, and deli meats. When you eat these foods every day, you do not have as much room for foods that are more nutritious, such as fruits, vegetables, and fiber-rich grains. Eating less of these essential nutrients can decrease the chances that your immune system will defend against illness or recover quickly from it.

4. Stress

Stress causes inflammation, which hurts your immune system. Try to do what you can to minimize stress. That could mean taking a few deep breaths when things start to feel heated or getting outside and going for a walk. Getting more exercise in general is good for our blood sugar levels, our stress, and our overall health.

5. Not enough sleep

While sleep often tends to be a low priority in our busy lives, it has a huge impact on our health and ability to fight viruses and diseases. It doesn’t matter if you’re old or young, it’s important to get a good night’s sleep. When we’re sleeping, our biological forces reset. That’s when our body goes through a lot of repair and regeneration.

During the flu season or times of illness, people often seek special foods or vitamin supplements that are believed to boost immunity. Vitamin C and foods like citrus fruits, chicken soup, and tea with honey are popular examples. Yet the design of our immune system is complex and influenced by an ideal balance of many factors, not just diet, and especially not by any one specific food or nutrient. However, a balanced diet consisting of a range of vitamins and minerals, combined with healthy lifestyle factors like adequate sleep and exercise and low stress, most effectively primes the body to fight infection and disease.

Here are top foods and supplements to boost the immune system

The immune system supports our body in not only fighting off disease but protecting it from getting ill in the first place. While things like a pandemic and seasons changing may remind us of immune health, it´s really of utmost importance all year long.

Even though some things are out of our control, the good news is that there is still much we can control specifically what we eat, what supplements we take, and how we treat our body.

Some of the best nutrition advice is to eat a diet rich in fruits and vegetables ideally from a variety of colors in short “eat the rainbow”. When we also eat a variety of food from other food groups it also helps our body to receive the right mixture of nutrients since different foods contain different nutrients. Including high sugar in our diet can suppress the immune system and lead to inflammation in the body therefore sugar should be limited primarily from added sugar sources.

The best way to support the immune system and an overall lifestyle is by pairing a healthy diet with other factors including stress management, adequate sleep, and exercising. Here are top foods and supplements that can help boost your immune system healthy and strong.

Vitamin C works as an antioxidant + promotes growth and activity of immune cells

Vitamin C (ascorbic acid) is a nutrient your body needs to form blood vessels, cartilage, muscle, and collagen in bones. Vitamin C is also vital to your body’s healing process.

Vitamin C is an important vitamin and a powerful antioxidant that helps protect your cells against the effects of free radicals ( molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation from the sun, X-rays, or other sources). Free radicals might play a role in heart disease, cancer, and other diseases. Vitamin C also helps your body absorb and store iron. It supports barriers that keep germs like viruses and bacteria from entering the body and also helps kill bacteria that do get in and supports immune cells in doing their job properly.

Good food sources of Vitamin C include Citrus fruits like Oranges, Grapefruits, Lemons, and Lime, and Tropical fruits like Kiwi, Mango, Papaya, Strawberries, Cantaloupe, Bell Peppers, Broccoli, Tomatoes, Leafy greens.

Note that while Vitamin C can and should be obtained from food in the diet, dietary sources usually aren´t enough to fully reap the benefits of immune health. While the recommended daily allowance for Vitamin C is only 75mg daily for adult women and 90mg daily for adult men, how much is needed for therapeutic effect may be much higher than this. Studies have shown that vitamin C doses of 1000mg per day were needed to affect the common cold.

Vitamin C is a water-soluble vitamin found in citrus and other fruits, it´s also sold as a dietary supplement and as a topical “serum” ingredient to treat melasma and wrinkles on the face. It is used to prevent and treat scurvy. Vitamin C is an essential nutrient involved in the repair of tissue, the formation of collagen, and the enzymatic production of certain neurotransmitters. It is required for the functioning of several enzymes and is important for immune system function.

Vitamin D: Sunshine vitamin’s role in immune health

Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and for many other biological effects. In humans, the most important compounds in this group are vitamin D₃ and vitamin D₂.

Vitamin D is perhaps best known for bone health, it has an important function on the immune response as well. Deficiency in Vitamin D is associated with autoimmunity and an increased risk of getting infections including flu. Vitamin D can help to both treat and prevent infections by playing an important role in protective immunity. We get Vitamin D in two forms: Vitamin D2 from foods and Vitamin D3 from the sun and animal products. There are a few natural food sources for vitamin D which include: Fish like Tuna, Trout, and Salmon, Cod Liver Oil, and Portabella Mushrooms that have been exposed to light common foods that are fortified with vitamin D (i.e have vitamin D added) include: Milk yogurts, plant-based milks like Soy, Almond and Rice milk, some Cereals in addition. Our body can convert vitamin D3 into usable vitamin D however, Many factors can influence how much we can absorb including how much clothes we wear in time of day season, how much skin pigment we have use of sunscreen. Many people do not get as much vitamin D from the sun as they may believe. Therefore supplementation with vitamin D is needed. Research has shown that supplementing with vitamin D3 may be more effective at raising blood vitamin D levels compared to vitamin D2. How much to take varies greatly so it is best to consult your healthcare provider for guidance.

Zinc: A mineral powerhouse for immune cell function

Zinc is an important mineral that we get from our food and it helps our bodies produce immune cells, It also has antioxidants and anti-inflammatory effects. Even mild Zinc deficiency may cause immune dysfunction. It also heals and repair

Necessary for structure formation of hundreds of molecules

Required for DNA Synthesis

Growth and development of tissues (skin, muscles, joints)

Sperm health

Good food sources of Zinc include Oysters, Cashews, chickpeas, Shellfish, Meat, and Whole grains like Oat and bran products Zinc is also available in supplement form including pills and lozenges.

Elderberry, Echinacea, and other herbal supplements: Traditional remedies meet modern science

Elderberry and Echinacea are two herbal supplements that have been used for centuries to boost the immune system and fight respiratory infections. Elderberry which is derived from the American black elderberry plant contains flavonoids, polyphenols, polysaccharides, vitamins, and many other bioactive compounds, giving it antiviral immune-stimulating, and anti-microbial properties. Echinacea on the other hand contains polysaccharides and alkyl amides that can stimulate the immune system by increasing the activity of immune cells. According to a recent article by Health News, these two herbs along with holy basil are powerful natural allies that can enhance immune responses and potentially relieve respiratory infections.

Elderberry is most commonly taken in syrup form but can also be found in lozenges and tinctures. Consult your healthcare provider for dosing specific to you.

Like Elderberry, Echinacea comes in many forms including syrups, lozenges, and capsules. Dosing will vary based on needs, so it´s best to consult with an herbalist or other healthcare professional before using.

Probiotics can improve gut health and immune functions by:

• Improving immune function
• Protecting against hostile bacteria to prevent infection
• Improving digestion and absorption of food and nutrients
• Lowering pH levels in the colon might help stool move faster through it
• Relieving antibiotic-related diarrhea
• Helping absorb protein
• Improving the number of good bacteria residing in the gut
• Boosting the immune system
• Protecting against chronic diseases

Probiotics are beneficial bacteria that are crucial for both the gut and immune health. It is worth pointing out that about 80% of the immune cells are located in the gut. Some research has shown that probiotics may help treat and prevent seasonal allergies. The effects of each probiotic product depend on what bacteria strains it has so not all will work for allergies or the immune system.

There are many ways to take probiotics- through supplements or even food like yogurts and sauerkraut. Which form and dose you should take will depend on your individual needs. Be sure to discuss this with your healthcare provider

Antioxidant-rich foods

Antioxidants are found in foods that help fight damage caused by free radicals. Free radicals are molecules that can damage your body’s tissues and they come from normal metabolism but also from exposure to things like pollution and other toxins. A buildup of free radicals in the body can lead to oxidative stress which is thought to be linked to disease. Antioxidants that you can find in food include Vitamin C, E, and A and certain plant compounds. Antioxidants come from plant-based food. Good food sources include Berries, Red grapes, Red cabbage, Nuts, Dark chocolates, Leafy greens, Beets, Sweet potatoes, Carrots, Artichokes, and Certain beans.

Proteins

Proteins are made up of amino acids and amino acids are used as fuel for the immune system. They play an important role in supporting the immune functions of our intestinal cells. The amount of protein you need will depend on your age, body size, health status, and stage of life so it is best to reach out to your healthcare provider to help you determine how much you need each day. Good food sources include Fish, Poultry like chicken, and Turkey, Minimally processed Beef and Pork, Eggs, Greek and Icelandic yogurt, Nuts, Beans, and Soy products.

Ginger

You may be most familiar with ginger´s calming effect on the stomach but it has benefits beyond that. Ginger contains both antioxidants and anti-inflammatory properties and like garlic may possess antibacterial and antiviral properties as well. Freshly crushed, grated as well as ground ginger can be added to smoothies and many dishes including stews and vegetables. Ginger can also be taken as a supplement but this should only be done under medical guidance and supervision

Tumeric

This spice has become widely popular in recent years and for good reasons. Its many positive health effects come from the compound Curcumin which is found in Tumeric. Tumeric is well known for its anti-inflammatory effects and has also been shown to support the immune system by activating many types of immune cells. A compound known as Piperine in black pepper has been shown to help increase the absorption and availability of turmeric in the body by up to 2000%. Eating a source of healthy fat may also aid its absorption.

Tumeric is widely used in curry sauces and dishes but it can be enjoyed in many more ways than that. Tumeric powder mixes well in tropical smoothies and can also be added to Vegetables, Rice, and Soup. It also pairs well with Red meat Fish and Poultry. Turmeric latte has also become popular over the years, just add about half a teaspoon of turmeric powder or dried turmeric and a pinch of black pepper in a cup of almond or other milk and enjoy.

Tumeric is also a popular supplement so if you prefer that form then be sure to find a quality brand that includes piperine and ask your healthcare practitioner for more specific guidance.

If you have any reviews you would like to share, or any questions about how you can boost your immune system, I would love to hear about them. Drop me a comment below