Winter Immune Support: My Go-To Foods and Supplements

NutritionDetoxificationGut healthStress Management

Dec 1

The cold season is upon us, and I’m not talking about the weather. We’re entering the time of year when flus, colds, and all things viruses are more prominent than ever. If you struggle with a weaker immune system and feel like you catch every bug that goes around, or just want to strengthen your line of immune defense, there are some supplements and foods I run to for myself and recommend to my clients.

Anti-viral Foods

As a functional nutritionist, I take a very food-forward approach to healing for my clients. I always recommend a diet rich in whole foods with an extra emphasis on eating a variety of colorful plants. In eating a wide variety, you are able to diversify the good bacteria in your gut, receive beneficial micronutrients, and strengthen your body’s line of defense for potential invaders. There are some foods in particular that provide a little extra immunity boost:

Garlic
Raw honey
Onions
Mushrooms
Olive oil
Citrus fruits

Supplements

Vitamin C:

The most synonymous with immune health, vitamin C is a powerhouse to kick any illness out of your body while strengthening the cells that enhance our body’s natural defense mechanisms. It’s an antioxidant, meaning it protects cells from damage by free radicals. Free radicals can damage cells and contribute to diseases and aging.

Also known as ascorbic acid, vitamin C helps with more than just our immune health. Here are some other benefits of prioritizing vitamin C through supplementation or our diets:

Boosts the formation of collagen, blood vessels, cartilage, and muscles.
- According to one study, vitamin C was associated with wound healing
Promotes healthy bones and teeth
Produces neurotransmitters to help nerve cells communicate

Foods that are high in vitamin C:

Apples
Oranges
Kiwi
Berries
Broccoli
Peppers
Potatoes
Tomatoes

Zinc:

Just like vitamin C, zinc is an antioxidant that helps boost the immune system and plays a role in protecting cells from damage and inflammation. Research suggests that taking zinc syrup or lozenges within a short time frame at the onset of a cold helps shorten the length of the cold. One study published in 2017 found that a zinc deficiency caused severe impairment of the immune system and concluded that a balanced zinc level is “crucial for either defending against invading pathogens or protecting the human body against an overreactive immune system causing autoimmune diseases, chronic inflammation, or allergies.”

Besides shortening the length of colds, other benefits of zinc include:

Protects eyesight
Lowers blood sugar and cholesterol
Promotes wound healing

Foods high in zinc:

Red meat, like beef and lamb
Poultry like chicken and turkey
Seafood
Beans, chickpeas, lentils
Cashews and almonds
Pumpkin and squash seeds

**NAC**

N-acetylcysteine (NAC) is a supplemental form of cysteine, an amino acid. Think of NAC as a helper molecule and an aid to the immune system. Along with the help of two other amino acids, glutamine and glycine, NAC helps replenish glutathione. Glutathione is one of the body’s most important antioxidants and therefore supports overall health and immune function.
Other benefits of NAC:
Helps in detoxification for kidney and liver health
It can help prevent side effects of environmental toxin exposure
May improve mental health conditions
In being a helper molecule to glutathione, NAC also helps regulate glutamate, the brain’s most important neurotransmitter. Without glutamate regulation, it may lead to or contribute to obsessive-compulsive disorder (OCD) and substance abuse disorder. NAC may even help decrease symptoms for individuals struggling with bipolar disorder and depression.
May help stabilize blood sugar
***Check out my full list of **immune supporting supplements by clicking the link here** **and receive 15% off!**

Bone Broth Protein

With bone broth being high in essential nutrients like collagen, amino acids, vitamins, and minerals, it supports our gut health and our immune system. It strengthens the gut lining while amino acids such as glutamine, proline, and glycine help reduce inflammation. Remember, NAC works with glutamine and glycine to increase glutathione, a powerful antioxidant.

My favorite protein powder is Designs for Health’s Bone Broth Protein Powder, and my favorite store-bought bone broth brands are Kettle and Fire, Bonafide, and Paleovalley.

Check out my bone broth hot chocolate recipe here!