Nutrients for a Healthy Immune System

Keeping your immune system strong is key to staying healthy and fighting off infections. While there are many ways to support your immune health, what you eat plays a major role. In this article, we’ll explore some essential nutrients and vitamins that can give your immune system a boost, along with why gut health and blood sugar balance matter too.

Essential Nutrients for Immune System Support

Let’s dive into key nutrients that support your immune system and explore how you can boost your intake using a food-as-medicine approach

1. Protein and Essential Amino Acids

Protein is crucial for the immune system as it provides the building blocks, known as essential amino acids, needed for the production of immune cells and antibodies. Adequate protein intake is vital for maintaining the structure, function, and regulation of the body's tissues and organs.

Best Sources: Meat, poultry, eggs, seafood, legumes, nuts, and seeds

2. Omega-3 Fatty Acids

Omega-3 fatty acids play a crucial role in supporting the immune system by regulating inflammation. These healthy fats help produce signaling molecules that control the body’s inflammatory response, which is key to maintaining a balanced immune system.

Best Sources: Fatty fish (salmon, tuna, sardines, mackerel), flax, chia, and walnuts

3. Vitamin A

Vitamin A is a fat-soluble vitamin that plays a critical role in maintaining the integrity of mucosal barriers in the respiratory and gastrointestinal tracts, which serve as the first line of defense against pathogens. It also supports the production and function of white blood cells.

Best Sources: Liver, Sweet potatoes, carrots, dark leafy greens, and red bell peppers

4. Folate

Folate is essential for the synthesis and repair of DNA and RNA, processes that are crucial for the rapid cell division and growth required by the immune system. Folate also helps in the formation of white blood cells, which are key players in the immune response.

Best Sources: Beef liver, spinach, Great Northern beans, asparagus, broccoli, avocado, peanuts, and lettuce

5. Vitamin B6

Vitamin B6 is involved in the biochemical reactions that produce antibodies, which are essential for fighting infections. It also supports the communication between immune cells, ensuring a coordinated response to threats.

Best sources: Pork, poultry, seafood, and eggs

6. Vitamin B12

Vitamin B12 is vital for the production of red blood cells and DNA synthesis. It also supports the nervous system, which has a direct impact on the immune system's ability to function optimally. Since vitamin B12 is only naturally found in animal products, vegans and many vegetarians often benefit from supplementation.

Best sources: Beef, salmon, egg, chicken, and yogurt

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7. Vitamin C

Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals. It also enhances the production and function of white blood cells, which are crucial for defending the body against infections.

Best Sources: Red bell peppers, strawberries, citrus, kiwi

8. Quercetin

Quercetin is a powerful antioxidant found in many fruits and vegetables. It helps reduce inflammation, supports the immune system, and may even have antiviral properties. In addition to being found in certain foods, Quercetin is also found in Root Immune Support and Hista Pro.

Best Sources: Apples, onions, berries, broccoli, citrus fruits, and green tea

9. Vitamin D

Vitamin D plays a critical role in the activation of immune defenses. It helps the immune system produce proteins that trigger an immune response, such as antimicrobial peptides, which are part of the body's natural defense against pathogens. The majority of people benefit from supplementing with Vitamin D. Read more about our take on optimal levels of vitamin D in this article.

Best Sources: Salmon, mackerel, tuna, sardines, eggs mushrooms, and cod liver oil

10. Zinc

Zinc is crucial for the normal development and function of immune cells. It also acts as an antioxidant, helping to protect against damage caused by free radicals. Zinc deficiency can impair immune function, making the body more susceptible to infections.

Best sources: Meat, poultry, seafood, whole grain products, beans, nuts, and seeds

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11. Vitamin E

Vitamin E is another potent antioxidant that helps protect cells from oxidative stress. It supports the function of T-cells, a type of white blood cell that plays a central role in immune response

Best sources: Sunflower seeds, almonds, hazelnuts, peanut butter, and tomato products (paste, sauce)

12. Iron

Iron is essential for the growth and differentiation of immune cells, especially lymphocytes, which are a type of white blood cell. It also supports the production of hemoglobin, which carries oxygen to immune cells, enabling them to function effectively.

Best sources: Liver, organ meats, beef, lentils, kidney beans, pumpkin seeds, and sardines

Along with increasing your intake of immune-supporting nutrients, it's also essential to focus on gut health and blood sugar balance when aiming to optimize immune function.

Blood Sugar & Gut Health

The Connection Between Gut Health and Immune Function

Your gut plays a significant role in immune health, with around 70% of immune cells residing there. A well-balanced gut microbiome helps your body differentiate between harmful and harmless substances. Supporting gut health with fermented foods, fiber-rich fruits and veggies, and protein can help keep your immune system in check. When gut health is compromised, it can lead to inflammation and make you more susceptible to illness. You can read more on our approach to gut healing here.

Blood Sugar Balance and Immune Health

Maintaining balanced blood sugar is also important for your immune system. Fluctuations in blood sugar can reduce the effectiveness of your immune response and increase inflammation. Eating balanced meals with protein, fiber, and healthy fats, along with limiting refined sugars, can help.

We suggest using our PFC (protein, fat, carb) method along with the Root Plate™ to make sure each meal and snack includes a protein, healthy fat, and fiber-rich carbohydrate. These three macronutrients work together to energize your body, stabilize blood sugar, and support a balanced, sustainable approach to meal planning.

Examples of some Root Plate™ Immune Supporting Meals:

5 oz Salmon (Protein/Omega 3’s) + Sweet Potato (Starch/Vitamin A) + Leafy Greens & Broccoli (Folate/Fiber/Non-Starchy Vegetables) + Olive oil (Healthy fat)

4 oz Grass-fed steak (Protein/Iron/B-Vitamins/Zinc) + Beans (Starch/Protein/Fiber/Folate)+ Leafy greens, bell peppers, & onions (Fiber/Non-Starchy Vegetables/Vitamin C/Quercetin) + Mashed Avocado (Healthy Fat/Fiber/Folate)

Key Takeaways

Supporting your immune system through proper nutrition is essential for maintaining overall health and well-being. By including a variety of immune-boosting nutrients in your diet, maintaining gut health, and balancing blood sugar levels, you can strengthen your body's defenses and enhance its ability to fight off infections. If you're seeking personalized guidance to optimize your immune system, our functional medicine doctors and dietitians are here to support you through the Root Membership.

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