When it comes to immune system support, nutrition is the foundation!

Food really is medicine.

What you eat has a direct impact on the function of your immune system in several ways.

• Nutrients. Food provides vitamins and minerals (like vitamin A, C, D, and zinc) for your immune system to function properly.
• Protein. Food rich in proteins builds immune system cells, such as white blood cells.
• Fibre. Fibre feeds healthy gut bacteria, which directly support your immune function.
• Fermented foods. Fermented foods provide probiotics (healthy gut bacteria) that support immune function in the gut

#1. Nutrients

Eating foods rich in these nutrients can help support and optimize your immune function.

• Zinc: shellfish (oysters), meat, legumes (chickpeas, lentils), pumpkin seeds
• Vitamin C: citrus, red pepper, cauliflower, broccoli and cabbage, strawberries
• Vitamin D: dairy, fortified alternative milks (almond, coconut, soy), fish, mushrooms
• Vitamin A: sweet potatoes, carrots, squash, leafy greens, fatty fish, nuts and seeds

#2. Protein sources

Food rich in proteins repairs tissues, supports organ function and builds immune system cells, such as white blood cells and antibodies. 

• Animal proteins: meat, poultry, fish, eggs, cheese, dairy
• Legumes: beans, lentils, chickpeas
• Nuts and seeds
• Vegan alternative meat options
• Protein powders
• Whole grains, like quinoa, buckwheat, and brown rice

#3. Fibre

Fibre keeps our blood sugars balanced, our digestive system regular, and promotes good gut bacteria levels growing. For most people, aiming for 30g of fibre per day from a wide variety of sources, such as: 

• Whole grains: oats, quinoa, brown and wild rice
• Beans & lentils: the highest in fibre: 1 cup is 18 g!
• Fruits & vegetables as much as possible: aim for 7 to 10 servings per day
• Nuts & seeds

#4. Fermented foods

Fermented foods contain naturally occurring probiotics – healthy bacteria that interact directly with your immune system in your gut.  They also help optimize bowel movements, reduce inflammation and optimize digestion and absorption of nutrients.

Yogurt is a great option – top it with nuts, seeds and berries. If you’re dairy free you can try vegan yogurt or other fermented foods such as tempeh, kombucha, sauerkraut, pickled vegetables like beans, and beets, kimchi or miso.

Note: true fermented foods are cloudy and stored in the fridge. They do not contain added vinegar.

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