So you want to support your immune system? Now what?
I know staying well is at the top of everyone’s priority list right now and, really, should be every day. Besides general hygiene, what else can we do to support our immune system health?As a Family Wellness Chiropractor, I incorporate suggestions to increase your family’s health through wellness. Of course, a healthy diet and lifestyle are important at all times. In general, find the most colorful foods, the darker and richer the color of your vegetables the higher the nutrition content. Increase physical activity and spend more time outdoors. The more you move the better you breathe, and increased oxygen to your cells will help your body function better and decrease inflammation.
Below are some of my top recommendations on vital nutrients to further enhance immune system function. Please note that these are lifestyle, proactive health practices and not a recommendation for a prescribed “treatment” of infection or disease. In addition, outside of receiving vital nutrients from whole-food sources, if certain medications are being utilized, supplementation with vitamins should be reviewed with your prescribing healthcare provider.
I’ve provided links to the products I highly recommend and personally use myself, but you certainly have the freedom to explore other options. The key is finding a quality, trusted brand (found locally at places like Alive & Well) versus simply grabbing the first inexpensive bottle on the shelf at the grocery store.
In addition, the following online stores are my go-to sources for acquiring most of the nutrients I’ve listed:
- https://nutragen.com/
- http://draxe.com/
- https://jnorbert.juiceplus.com
- https://www.integrativepro.com/products
The following nutrients are recommended because of their antioxidant properties. Antioxidant, meaning it neutralizes free radicals generated by the body’s normal metabolism and by exposure to environmental stressors, including ultraviolet radiation and air pollution. Free radicals are charged particles that can damage cells, tissues and genetic material if left unchecked, and thus trigger harmful inflammation throughout the body:
- Whole food, plant-based nutrients –
- Supplementation can be the best source to help bridge the gap between nutrients not being consumed through foods on your plate, especially considering the ever-present possibility that even our organic foods may be grown in poor quality soil. A reminder that most plant-based nutrients are best acquired from raw foods, as cooking does reduce the availability of some key nutrients.
- JuicePlus+ in the capsule form is actual food (crushed, freeze-dried fruits and vegetables), not a synthetic vitamin. As such, the body is able to draw from these foods the necessary amounts of required nutrients.
- This provides you an equivalent of 30 daily servings of an array of whole-food, plant-based phytonutrients.
- Great source of naturally occurring antioxidants, Vitamin C, Folate, minerals, and much more.
- JuicePlus+ in the capsule form is actual food (crushed, freeze-dried fruits and vegetables), not a synthetic vitamin. As such, the body is able to draw from these foods the necessary amounts of required nutrients.
- Another excellent product for obtaining nutrients from greens – https://nutragen.com/products/pure-greens-crispy-apple.html
- An additional option for flooding the body with veggies/fruits beyond what we can eat in salads is juicing and/or making Green Smoothies (I can provide my favorite recipes upon request).
- Supplementation can be the best source to help bridge the gap between nutrients not being consumed through foods on your plate, especially considering the ever-present possibility that even our organic foods may be grown in poor quality soil. A reminder that most plant-based nutrients are best acquired from raw foods, as cooking does reduce the availability of some key nutrients.
- Liposomal Vitamin C –
- The body relies on vitamin C to launch an effective immune response while sustaining minimal damage. However, the body can’t make its own vitamin C or store the nutrient efficiently, as the water-soluble vitamin dissolves once ingested and is excreted in the urine, according to the National Institutes of Health (NIH). The best way to meet your daily requirement is to consume vitamin-rich fruits, vegetables and fortified foods.
- Found in: Oranges, Red Peppers, Kale, Brussel Sprouts, Kiwi, Broccoli, Strawberries, Thyme
- Note that high doses of vitamin C, exceeding a daily level of 2,000 mg, may cause nausea, diarrhea and abdominal pain
- The body relies on vitamin C to launch an effective immune response while sustaining minimal damage. However, the body can’t make its own vitamin C or store the nutrient efficiently, as the water-soluble vitamin dissolves once ingested and is excreted in the urine, according to the National Institutes of Health (NIH). The best way to meet your daily requirement is to consume vitamin-rich fruits, vegetables and fortified foods.
- Zinc –
- You probably think of zinc when it comes to supporting healthy immune system function. But it’s not just necessary once in a great while. In fact, zinc is needed in small amounts every day in order to generally maintain health and perform important functions.
- Found in: Dark chocolate, eggs, pine nuts, cashews, almonds, pumpkin seeds
- You probably think of zinc when it comes to supporting healthy immune system function. But it’s not just necessary once in a great while. In fact, zinc is needed in small amounts every day in order to generally maintain health and perform important functions.
- Magnesium
- Magnesium keeps the immune system strong, helps strengthen muscles and bones, and supports many body functions from cardiac functions to brain functions.
- Found in: leafy vegetables, fish, beans, Brazil nuts, avocados, bananas
- Magnesium keeps the immune system strong, helps strengthen muscles and bones, and supports many body functions from cardiac functions to brain functions.
- N-acetyl cysteine (NAC)
- NAC is an important small molecule that replenishes levels of glutathione (GSH), a powerful antioxidant found throughout the body whose levels decrease with aging.
- N-acetylcysteine (NAC) is found naturally in onions and garlic
- GSH is essential for many immune response activities
- Digestive Enzymes:
- Important for proper breakdown and digestion of foods
- These digestive enzymes can also be found in the skins deep leafy green vegetables
- Probiotics:
- This is an imperative must-have in order to promote healing of the gut. More and more studies show that the balance or imbalance of bacteria in your digestive system is linked to overall health and disease.
- There are plenty of natural sources of probiotics (seen below). If buying a supplement, the greater variety in bacterial strains there are, the better.
- Found in: Raw Apple Cider Vinegar, Kombucha, Organic yogurt, Fermented foods (ex. Sauerkraut, kimchi, kefir, etc)
- Vitamin D w/ K2
- Found naturally via daily sun exposure (at least 30 minutes). This is hard to achieve so most individuals are highly deficient in this vital nutrient.
- Healing to bones and soft tissue, vital for immune function
- NOTE: Vitamin D MUST have Calcium and Magnesium (naturally found in deep greens) in order to be absorbed
- Found in: Sunlight, cod liver oil, salmon, tuna, mackerel, mushrooms, egg yolk
- https://www.isotonix.com/product/isotonix-vitamin-d-with-k2/?id=13324&idType=product
- Healthy Fats / Omega 3s (Easy addition to smoothies)
- Cold-water Fish Oils – (Salmon, Krill oil, Cod liver oil, etc)
- Coconut Oil
- Avocado Oil
- Extra Virgin Olive Oil
- Almond Butter
- Chia seeds, Hemp Seeds (contains Vit D), Pumpkin Seeds, Flax Seeds
- Walnuts
- Collagen Protein – Helps to reseal the lining of the gut to allow for appropriate absorption of nutrients
- Bone broth (Chicken or Beef) – Can be found pre-made at HEB
- Collagen powder –
Additional Homeopathic aids:
Apple Cider Vinegar Tea – ***Key for anti-inflammation, helpful with maintaining a healthy pH balance in the gut (and so much more). As it is fermented, it contains beneficial bacteria and prebiotics that can have a positive impact on immune health.
- 1 cup warm water (do not consume ACV without adding some water)
- 2-3 capfuls of Bragg’s RAW apple cider vinegar
- 2 tsps of RAW honey (even better if local honey)
- 1/2 squeezed lemon (whole lemon if small lemon)
- Supports immune health
- Helps relieve pain
- Aids in digestion
- https://nutragen.com/products/pure-inflamedix-capsules.html
- Studies have shown that garlic increases the natural killer cells of the immune system, reduces inflammatory cytokines (chemical messengers of the immune system) and can reduce the severity of colds and the flu.
- https://www.amazon.com/Dr-Mercola-Fermented-Black-Garlic/dp/B01MRBMQKN
CBD OIL – Mama Earth Herbal Products (In office) Chamomile Tea
WHAT TO ELIMINATE AND/OR DRASTICALLY REDUCE:
- Commercial dairy (raw dairy products are best if dairy is to be consumed)
- Non-organic grains
- Foods/drinks containing high amounts of processed sugar (natural sugars can be used as an alternative for sweeteners – ie. raw honey, coconut sugar)
- Genetically modified foods (GMO)
