How to Support Your Immune System

It is essential to make our health and wellness a priority, now and always. We shouldn't wait until there is a health scare to take it seriously. Prevention is the key.

Health is not made in a lab, it is created by our daily habits.

It is critical to support our immune system naturally so we can protect ourselves from illness. Our immune system is designed to protect us and if we nourish our bodies with nutrient rich foods, plenty of sunshine, reduced stress, and natural remedies we will have a better chance at remaining healthy.

As a certified holistic nutritionist and someone who has worked in health food stores for most of my life educating others on the importance of wellness, I would like to share my top tips for supporting your immune system.

I hope these tips are helpful and encourage you to make your health a priority. Always remember that health is our greatest wealth and it is better to take action today to protect ourselves from illness.

Trust your body and your intuition at all times. You are your own best health advocate and know what is best for you.

Try these healthy tips to support your immune system

** Make sure to read the bottom of this post for my immune supportive herbal remedies and supplement recommendations.

Consume Garlic

Garlic is an incredible immune system protector, especially when consumed raw. For centuries garlic has been used for its medicinal properties, especially for fighting bacteria and viruses. It is naturally antiviral and does a great job at warding off illness due to its ability to improve the activity of natural killer cells.

The best way to consume garlic is raw or in pill form. It loses some of its immune health properties when cooked.

Pro tip

Chop it up and add it to a spoonful of honey or olive oil and swallow it. You can also buy your own gelatin capsules and add fresh garlic to them. And of course you can try garlic supplements.

Consume Vitamin C Rich Foods

Vitamin C is a water soluble vitamin and is not stored in the body. This means we need to consume it regularly to maintain our health. The antioxidant properties found in vitamin C rich foods help to fight free radical damage, reduce inflammation, and reduce stress to help support a healthy immune response. Vitamin C may also promote the production of white blood cells to help ward off illness.

Whole food vitamin C sources such are much healthier than taking a supplement. Try incorporating as many of these foods into your diet each day.

Top 20 Foods with the Highest Vitamin C Content:

  • Black Current

  • Red Pepper

  • Kiwi Fruit

  • Guava

  • Bell Pepper

  • Orange

  • Strawberry

  • Rosehips

  • Acerola

  • Papaya

  • Broccoli

  • Kale

  • Parsley

  • Pineapple

  • Brussel Sprouts

  • Cauliflower

  • Mango

  • Lemon

  • Grapefruit

  • Honeydew

  • Peas

  • Tomatoes

Vitamin D:

Vitamin D is a hormone that is essential for optimal immune health.

The best way to get a healthy dose of Vitamin D is direct sunlight. Aim for 15-20 min daily without sunscreen so your body can naturally create vitamin D. I am not suggesting that you bake or burn you skin but simply get adequate unfiltered sunshine each day to support your health and mood. The morning is an the ideal time as it will also support your hormones.

The sunshine is vital for good health. Please do not fear it. Practice safe sun exposure always.

Consume Vitamin D Rich Foods:

Pastured raised eggs are a rich form of vitamin D.

Make sure to consume the egg yolk as this is where the majority of nutrition is found.

What makes pastured raised eggs different than the conventional ones you find at most stores?

Pasture raised eggs come from chickens that roam around in the sunshine all day and eat their natural diet. This makes for healthier vitamin D rich eggs. Chickens that are caged up all day and fed an unhealthy diet will not be as nutritious.


Other Vitamin D Rich Foods

Fatty Fish such as Salmon


Beef Liver

Mushrooms (especially shiitake mushrooms)

Pro Tip: Place your mushrooms in the sunshine for an hour to increase their levels of vitamin D.

Try Vitamin D3 Supplements

A liquid vitamin D supplement is easier for the body to absorb. Look for one that contains a healthy oil such as MCT.

The brand I recommend is:

Metagenics liquid D3. It is cost effective and works really well.

Consume Zinc Rich Foods

  • All animal meats

  • Oysters

  • Crab Meat

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