Best Nutrients for a Resilient Immune System

photo: Skitterphoto

photo: Skitterphoto

 
 

A strong, resilient immune system is not only important for avoiding colds and flus, it’s vital for every aspect of our health and is a key factor in whether or not we develop chronic illnesses down the road. Here are some powerful nutrients and supplements you can use to keep yours in top shape! 

 

Vitamin C 

Vitamin C is an important micronutrient for immune function. It protects the body against pathogens, such as viruses responsible for the common cold, promotes proliferation of immune cells and reduces oxidative stress, free radical damage and the resulting inflammation. It also acts as an antihistamine to relieve allergies. Liposomal vitamin C is a highly absorbable form, easily utilized by the body and is the next best thing to I.V. Therapy. Vitamin C should also be supplemented with bioflavonoids. Foods rich in vitamin C include: berries, lemons, limes, kiwi, Brussels sprouts, spinach, peppers and tomatoes. 

 

Zinc 

Zinc is a critical mineral for immunity and is used in the prevention and treatment of various viral, bacterial and parasitic infections. Mild deficiency causes immune cell disruption and decreases thymus activity, natural killer cells, as well as other cells responsible for immune regulation. Zinc also acts as an antioxidant, decreasing inflammatory cytokines and oxidative stress. Sources of zinc include: red meat, chicken, pumpkin seeds and shellfish. 

 

Vitamin A 

This antioxidant packs anti-inflammatory power, while improving defence by strengthening the skin and internal mucosal linings. The best sources of vitamin A are fish oil and egg yolks. Plant sources, in the form of beta-carotene, are found in dark leafy greens and yellow and orange fruits and vegetables and should be consumed with fats to help with conversion and absorption. 

 

Glutathione 

Glutathione is the body’s most vital antioxidant. It’s necessary for a strong immune system, proper detoxification and protection against cellular damage. Although our liver produces glutathione, it’s commonly underproduced, especially in those with chronic illness, under chronic stress and with the MTHFR gene mutation. Glutathione can be taken in liposomal form or intravenously and performing coffee enemas can increase production by up to 700%. Foods to boost production include: garlic, onions, beef, chicken, fish and avocados. 

 

Vitamin D 

Vitamin D is necessary for proper regulation of the innate and adaptive immune systems and helps the body distinguish between self and non-self. Vitamin D deficiency has been linked to a variety of autoimmune diseases, increased risk of infections, allergies and cancer. Vitamin D is synthesized in the skin through sun exposure, but D3 and K2 together should be supplemented, especially during the winter. Some of the best sources of vitamin D are: cod liver oil, fatty fish and egg yolks. Synthetic vitamin D fortified foods should be avoided. 

 

Prebiotics & Probiotics 

Fostering a healthy microbiome is incredibly important for an optimally functioning immune system, keeping the bad bugs in check and avoiding disease. We can support our gut with probiotic supplements as well as probiotic and prebiotic foods. Probiotics can be found in fermented foods such as sauerkraut, kefir, kombucha and kimchi, while prebiotic foods include: garlic, onions, leeks, bananas and other vegetables. 

 

Additional Supplements 

I’d always recommend supplementing with a high-quality fish oil from sardines and anchovies for omega-3s for immune and general support. CoQ10 is an antioxidant that increases our resiliency to infections. Medicinal Mushrooms, such as reishi and turkey tail, are used in traditional medicine to promote a healthy immune system and treat infections. Olive leaf extract is a natural antimicrobial that fights viral and bacterial infections and colloidal silver acts as a powerful antibiotic, which can be very effective when used properly. Always work with a knowledgeable health professional. 

 

How will you support you and your family’s immune system this fall? 

 

Asher Kleiber 

Registered Holistic Nutritionist™ 

 

 
 
 
ImmunityAsher Kleiberimmunity, immune support, lymphatic system, supplements, herbs, infections, cancer, flu, cold, antioxidants, anti-inflammatory, vitamins, minerals, vitamin c, vitamin d, flu season, winter, fall, gut health, probiotics, prebiotics, antibiotics, viruses, bacteria, plants, chronic illness, fatigue, allergiesComment