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Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? What Is Our Immune System? These barriers include: Skin that keeps out the majority of pathogens Mucus that traps pathogens Stomach acid that destroys pathogens Enzymes in our sweat and tears that help create anti-bacterial compounds Immune system cells that attack all foreign cells entering the body Adaptive or acquired immunity is a system that learns to recognize a pathogen.

Other conditions that trigger an immune response Antigens are substances that the body labels as foreign and harmful, which triggers immune cell activity. What factors can depress our immune system? Older age: As we age, our internal organs may become less efficient; immune-related organs like the thymus or bone marrow produce less immune cells needed to fight off infections.

Aging is sometimes associated with micronutrient deficiencies, which may worsen a declining immune function. Environmental toxins smoke and other particles contributing to air pollution, excessive alcohol : These substances can impair or suppress the normal activity of immune cells.

Excess weight: Obesity is associated with low-grade chronic inflammation. Fat tissue produces adipocytokines that can promote inflammatory processes. Chronic diseases: Autoimmune and immunodeficiency disorders attack and potentially disable immune cells.

Chronic mental stress: Stress releases hormones like cortisol that suppresses inflammation inflammation is initially needed to activate immune cells and the action of white blood cells.

Lack of sleep and rest: Sleep is a time of restoration for the body , during which a type of cytokine is released that fights infection; too little sleep lowers the amount of these cytokines and other immune cells.

Does an Immune-Boosting Diet Exist? Probiotic foods include kefir, yogurt with live active cultures, fermented vegetables, sauerkraut, tempeh, kombucha tea, kimchi, and miso.

Prebiotic foods include garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas , and seaweed. However, a more general rule is to eat a variety of fruits, vegetables , beans , and whole grains for dietary prebiotics.

Chicken soup as medicine? Is there scientific evidence that it aids in healing? But when breaking down its ingredients, it does appear a worthwhile remedy to try.

Second, it provides fluids and electrolytes to prevent dehydration, which can easily occur with a fever. Lastly, a traditional chicken soup recipe supplies various nutrients involved in the immune system: protein and zinc from the chicken, vitamin A from carrots, vitamin C from celery and onions, and antioxidants in the onions and herbs.

A note on COVID The COVID pandemic is creating a range of unique and individual impacts—from food access issues, income disruptions, emotional distress, and beyond. References Childs CE, Calder PC, Miles EA.

Diet and Immune Function. Green WD, Beck MA. Obesity impairs the adaptive immune response to influenza virus. Annals of the American Thoracic Society. Guillin OM, Vindry C, Ohlmann T, Chavatte L. Selenium, selenoproteins and viral infection. Wessels I, Maywald M, Rink L. Zinc as a gatekeeper of immune function.

Molendijk I, van der Marel S, Maljaars PW. Towards a Food Pharmacy: Immunologic Modulation through Diet. Caballero S, Pamer EG. Microbiota-mediated inflammation and antimicrobial defense in the intestine.

Annual review of immunology. Li XV, Leonardi I, Iliev ID. Gut mycobiota in immunity and inflammatory disease. Chandra RK.

Nutrition and the immune system: an introduction. The American journal of clinical nutrition. Hemilä H, Louhiala P. Vitamin C for preventing and treating pneumonia. Cochrane database of systematic reviews. Martineau AR, Jolliffe DA, Hooper RL, Greenberg L, Aloia JF, Bergman P, Dubnov-Raz G, Esposito S, Ganmaa D, Ginde AA, Goodall EC.

Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. National Center for Complementary and Integrative Health.

Echinacea for preventing and treating the common cold. Cochrane Database of Systematic Reviews. Lissiman E, Bhasale AL, Cohen M.

Garlic for the common cold. Furushima D, Ide K, Yamada H. Some may not be appropriate for people with certain health conditions. Be sure to talk with a healthcare professional before starting any supplements. Vitamin D is a fat-soluble nutrient essential to the health and functioning of your immune system.

Vitamin D enhances the pathogen-fighting effects of monocytes and macrophages — white blood cells that are important parts of your immune defense — and decreases inflammation, which helps promote immune response 3. Many people are deficient in this important vitamin , which may negatively affect immune function.

In fact, low vitamin D levels are associated with an increased risk of upper respiratory tract infections, including influenza and allergic asthma 4.

Some studies show that supplementing with vitamin D may improve immune response. In fact, recent research suggests that taking this vitamin may protect against respiratory tract infections.

In a review of randomized control studies in 11, people, supplementing with vitamin D significantly decreased the risk of respiratory infections in people deficient in this vitamin and lowered infection risk in those with adequate vitamin D levels 5.

Other studies note that vitamin D supplements may improve response to antiviral treatments in people with certain infections, including hepatitis C and HIV 6 , 7 , 8. Depending on blood levels, anywhere from 1, to 4, IU of supplemental vitamin D per day is sufficient for most people, though those with more serious deficiencies often require much higher doses 4.

Vitamin D has been highly researched in connection with COVID because of its effect on the immune system. Studies have shown that Vitamin D can expedite healing and stall inflammation in the respiratory system 9. In a recent rapid review study, it was concluded that more research is needed to recommend Vitamin D supplementation for the prevention and treatment of COVID However, many professionals within the health and science community argue that supplementing with Vitamin D is generally safe and could possibly help protect individuals from the virus Vitamin D is essential for immune function.

Healthy levels of this vitamin may help lower your risk for respiratory infections. This is because zinc is essential for immune system function. Zinc is needed for immune cell development and communication and plays an important role in inflammatory response.

Zinc also specifically protects tissue barriers in the body and help prevent foreign pathogens from entering Zinc deficiency affects around 2 billion people worldwide and is very common in older adults. Zinc deficiency is relatively rare in North America and in developed countries 17 , Nevertheless, many individuals in the United States have marginal zinc deficiency related to intake or absorption.

Older individuals are generally at an increased risk Numerous studies reveal that zinc supplements may protect against respiratory tract infections like the common cold 19 , In a study in 64 hospitalized children with acute lower respiratory tract infections ALRIs , taking 30 mg of zinc per day decreased the total duration of infection and the duration of the hospital stay by an average of 2 days, compared with a placebo group Supplemental zinc may also help reduce the duration of the common cold Additionally, zinc demonstrates antiviral activity 23 , Taking zinc long term is typically safe for healthy adults, as long as the daily dose is under the set upper limit of 40 mg of elemental zinc Supplementing with zinc may help protect against respiratory tract infections and reduce the duration of these infections.

Vitamin C is perhaps the most popular supplement taken to protect against infection due to its important role in immune health. This vitamin supports the function of various immune cells and enhances their ability to protect against infection. Vitamin C also functions as a powerful antioxidant, protecting against damage induced by oxidative stress, which occurs with the accumulation of reactive molecules known as free radicals.

Oxidative stress can negatively affect immune health and is linked to numerous diseases Supplementing with vitamin C has been shown to reduce the duration and severity of upper respiratory tract infections, including the common cold Additionally, high-dose intravenous vitamin C treatment has been shown to significantly improve symptoms in people with severe infections, including sepsis and acute respiratory distress syndrome ARDS resulting from viral infections Still, other studies have suggested that the role of vitamin C in this setting is still under investigation 32 , The upper limit for vitamin C is 2, mg.

Supplemental daily doses are typically between and 1, mg Vitamin C is vital for immune health. Supplementing with this nutrient may help reduce the duration and severity of upper respiratory tract infections, including the common cold. Black elderberry Sambucus nigra , which has long been used to treat infections, is being researched for its effects on immune health.

In test-tube studies, elderberry extract demonstrates potent antibacterial and antiviral potential against bacterial pathogens responsible for upper respiratory tract infections and strains of the influenza virus 35 , A review of 4 randomized control studies in people found that elderberry supplements significantly reduced upper respiratory symptoms caused by viral infections However, this study is outdated and was sponsored by the elderberry syrup manufacturer, which may have skewed results Though it has been suggested that elderberry can help relieve symptoms of certain infections and the influenza virus, we also must be aware of the risks.

Some report that elderberries can lead to the production of excess cytokines, which could potentially damage healthy cells For that reason, some researchers recommend elderberry supplements only be used in the early course of COVID It should be noted no published research studies have evaluated the use of elderberry for COVID These recommendations are based on previous research done on elderberries.

A systemic review of elderberry 43 concluded:. Taking elderberry supplements may help reduce upper respiratory symptoms caused by viral infections and help alleviate flu symptoms.

However, elderberry also has risks. More research is needed. Medicinal mushrooms have been used since ancient times to prevent and treat infection and disease. Many types of medicinal mushrooms have been studied for their immune-boosting potential.

Over recognized species of medicinal mushrooms are known to have immune-enhancing properties Some research demonstrates that supplementing with specific types of medicinal mushrooms may enhance immune health in several ways as well as reduce symptoms of certain conditions, including asthma and lung infections.

For example, a study in mice with tuberculosis, a serious bacterial disease, found that treatment with cordyceps significantly reduced bacterial load in the lungs, enhanced immune response, and reduced inflammation, compared with a placebo group In a randomized, 8-week study in 79 adults, supplementing with 1.

Turkey tail is another medicinal mushroom that has powerful effects on immune health. Research in humans indicates that turkey tail may enhance immune response, especially in people with certain types of cancer 48 , Many other medicinal mushrooms have been studied for their beneficial effects on immune health as well.

Medicinal mushroom products can be found in the form of tinctures, teas, and supplements 50 , 51 , 52 ,

A form of malnutrition that is surprisingly common even in affluent countries is known as "micronutrient malnutrition. Older people tend to eat less and often have less variety in their diets.

One important question is whether dietary supplements may help older people maintain a healthier immune system. Older people should discuss this question with their doctor.

Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment. Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases.

For example, researchers don't know whether any particular dietary factors, such as processed foods or high simple sugar intake, will have adversely affect immune function. There are still relatively few studies of the effects of nutrition on the immune system of humans. There is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals, as measured in the test tube.

However, the impact of these immune system changes on the health of animals is less clear, and the effect of similar deficiencies on the human immune response has yet to be assessed.

So, what can you do? If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don't like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possibly beneficial effects on the immune system.

Taking megadoses of a single vitamin does not. More is not necessarily better. Walk into a store, and you will find bottles of pills and herbal preparations that claim to "support immunity" or otherwise boost the health of your immune system.

Although some preparations have been found to alter some components of immune function, thus far there is no evidence that they actually bolster immunity to the point where you are better protected against infection and disease. Demonstrating whether an herb — or any substance, for that matter — can enhance immunity is, as yet, a highly complicated matter.

Scientists don't know, for example, whether an herb that seems to raise the levels of antibodies in the blood is actually doing anything beneficial for overall immunity.

Modern medicine has come to appreciate the closely linked relationship of mind and body. A wide variety of maladies, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress. Despite the challenges, scientists are actively studying the relationship between stress and immune function.

For one thing, stress is difficult to define. What may appear to be a stressful situation for one person is not for another. When people are exposed to situations they regard as stressful, it is difficult for them to measure how much stress they feel, and difficult for the scientist to know if a person's subjective impression of the amount of stress is accurate.

The scientist can only measure things that may reflect stress, such as the number of times the heart beats each minute, but such measures also may reflect other factors. Most scientists studying the relationship of stress and immune function, however, do not study a sudden, short-lived stressor; rather, they try to study more constant and frequent stressors known as chronic stress, such as that caused by relationships with family, friends, and co-workers, or sustained challenges to perform well at one's work.

Some scientists are investigating whether ongoing stress takes a toll on the immune system. But it is hard to perform what scientists call "controlled experiments" in human beings. In a controlled experiment, the scientist can change one and only one factor, such as the amount of a particular chemical, and then measure the effect of that change on some other measurable phenomenon, such as the amount of antibodies produced by a particular type of immune system cell when it is exposed to the chemical.

In a living animal, and especially in a human being, that kind of control is just not possible, since there are so many other things happening to the animal or person at the time that measurements are being taken.

Despite these inevitable difficulties in measuring the relationship of stress to immunity, scientists are making progress. Almost every mother has said it: "Wear a jacket or you'll catch a cold! Probably not, exposure to moderate cold temperatures doesn't increase your susceptibility to infection.

There are two reasons why winter is "cold and flu season. Also the influenza virus stays airborne longer when air is cold and less humid.

But researchers remain interested in this question in different populations. Some experiments with mice suggest that cold exposure might reduce the ability to cope with infection.

But what about humans? Scientists have performed experiments in which volunteers were briefly dunked in cold water or spent short periods of time naked in subfreezing temperatures. They've studied people who lived in Antarctica and those on expeditions in the Canadian Rockies.

The results have been mixed. For example, researchers documented an increase in upper respiratory infections in competitive cross-country skiers who exercise vigorously in the cold, but whether these infections are due to the cold or other factors — such as the intense exercise or the dryness of the air — is not known.

A group of Canadian researchers that has reviewed hundreds of medical studies on the subject and conducted some of its own research concludes that there's no need to worry about moderate cold exposure — it has no detrimental effect on the human immune system.

Should you bundle up when it's cold outside? The answer is "yes" if you're uncomfortable, or if you're going to be outdoors for an extended period where such problems as frostbite and hypothermia are a risk.

But don't worry about immunity. Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy?

Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. Manage consent.

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This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information. Beta-carotene converts into vitamin A, which is an anti-inflammatory vitamin that can help your antibodies respond to toxins, such as a virus.

Carrots, spinach, kale, apricots, sweet potato, squash, and cantaloupe are all great sources of beta-carotene.

Vitamin A is a fat-soluble vitamin, so consuming foods with healthy fats will aid in its absorption. A great immune-boosting combination would be carrots with traditional hummus or a spinach salad with avocado or olive oil in the dressing.

Vitamin E is a fat-soluble vitamin that is key in regulating and supporting immune system function. Foods rich in vitamin E include nuts, seeds, avocado, and spinach. Green tea is packed with antioxidants that have been shown to enhance immune system function. It also contains amino acids that may aid in the production of germ-fighting compounds in your T-cells, which reduces inflammation in the body and helps fight infection.

Green tea can be consumed hot, cold or as matcha powder. Vitamin D can be found in salmon, canned tuna, egg yolks, and mushrooms. Your body can also synthesize vitamin D with just minutes of sunshine three times a week.

Yogurt, Kombucha, Sauerkraut, Kimchi, Pickles, Tempeh Fermented Soybeans , and certain types of cheese contain live cultures, also known as probiotics, which are thought to help stimulate the immune system to fight off disease.

The microbiome helps you process the nutrients described throughout the rest of this article, while also acting as an extra barrier for fighting off harmful bacteria and fungi. Garlic contains compounds that help the immune system fight germs in a variety of ways by stimulating cells important to fighting disease and helping to regulate the immune system.

It helps boost the production of virus-fighting T-cells and can reduce the amount of stress hormones your body produces which can help keep your immune system functioning at full strength.

Vitamin B-6 is essential in the formation of new and healthy red blood cells, and aids in maintaining the lymphatic system.

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Back Wellness Blog Wellness Recipes. Immune Booster. Title Default Title. Quantity Add to cart. Gluten-Free Lactose-Free Non-GMO. SKU: Barcode: Add an Immunity Boost To Your Smoothie Customize your favourite smoothie or shake with the new Jamieson Protein Boosters!

Helps to relieve symptoms of colds and flus Helps to support immune function Unflavoured to keep same the great taste of your favourite shake or smoothie. Supplement Information. Ingredients Each scoop 3.

Serving Directions. Directions Mix 1 scoop daily into your favourite cold beverage, including protein shakes and smoothies.

Ingredient Spotlight: Echinacea The Echinacea flower is native to North America. To function well, it requires balance and harmony. There is still much that researchers don't know about the intricacies and interconnectedness of the immune response.

For now, there are no scientifically proven direct links between lifestyle and enhanced immune function. But that doesn't mean the effects of lifestyle on the immune system aren't intriguing and shouldn't be studied.

Researchers are exploring the effects of diet, exercise, age, psychological stress, and other factors on the immune response, both in animals and in humans. In the meantime, general healthy-living strategies make sense since they likely help immune function and they come with other proven health benefits.

Immunity in action. A healthy immune system can defeat invading pathogens as shown above, where two bacteria that cause gonorrhea are no match for the large phagocyte, called a neutrophil, that engulfs and kills them see arrows.

Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system working properly. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:.

Many products on store shelves claim to boost or support immunity. But the concept of boosting immunity actually makes little sense scientifically. In fact, boosting the number of cells in your body — immune cells or others — is not necessarily a good thing. For example, athletes who engage in "blood doping" — pumping blood into their systems to boost their number of blood cells and enhance their performance — run the risk of strokes.

Attempting to boost the cells of your immune system is especially complicated because there are so many different kinds of cells in the immune system that respond to so many different microbes in so many ways.

Which cells should you boost, and to what number? So far, scientists do not know the answer. What is known is that the body is continually generating immune cells. Certainly, it produces many more lymphocytes than it can possibly use. The extra cells remove themselves through a natural process of cell death called apoptosis — some before they see any action, some after the battle is won.

No one knows how many cells or what the best mix of cells the immune system needs to function at its optimum level. As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer.

As life expectancy in developed countries has increased, so too has the incidence of age-related conditions. While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are more likely to contract infectious diseases and, even more importantly, more likely to die from them.

Respiratory infections, including, influenza , the COVID virus and particularly pneumonia are a leading cause of death in people over 65 worldwide. No one knows for sure why this happens, but some scientists observe that this increased risk correlates with a decrease in T cells, possibly from the thymus atrophying with age and producing fewer T cells to fight off infection.

Whether this decrease in thymus function explains the drop in T cells or whether other changes play a role is not fully understood. Others are interested in whether the bone marrow becomes less efficient at producing the stem cells that give rise to the cells of the immune system.

A reduction in immune response to infections has been demonstrated by older people's response to vaccines. For example, studies of influenza vaccines have shown that for people over age 65, the vaccine is less effective compared to healthy children over age 2.

But despite the reduction in efficacy, vaccinations for influenza and S. pneumoniae have significantly lowered the rates of sickness and death in older people when compared with no vaccination. There appears to be a connection between nutrition and immunity in the elderly. A form of malnutrition that is surprisingly common even in affluent countries is known as "micronutrient malnutrition.

Older people tend to eat less and often have less variety in their diets. One important question is whether dietary supplements may help older people maintain a healthier immune system. Older people should discuss this question with their doctor.

Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment. Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases.

For example, researchers don't know whether any particular dietary factors, such as processed foods or high simple sugar intake, will have adversely affect immune function.

There are still relatively few studies of the effects of nutrition on the immune system of humans. There is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals, as measured in the test tube.

However, the impact of these immune system changes on the health of animals is less clear, and the effect of similar deficiencies on the human immune response has yet to be assessed. So, what can you do? If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don't like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possibly beneficial effects on the immune system.

Taking megadoses of a single vitamin does not. More is not necessarily better. Walk into a store, and you will find bottles of pills and herbal preparations that claim to "support immunity" or otherwise boost the health of your immune system. Although some preparations have been found to alter some components of immune function, thus far there is no evidence that they actually bolster immunity to the point where you are better protected against infection and disease.

Zinc is a trace mineral with crucial effects on the effectiveness of the cells and cytokines of our innate and adaptive immune systems. Zinc aids in fighting viruses, protects us from free radical damage to our cells, and has been shown to shorten the duration of a cold when given as a supplement.

Zinc is found at high levels in oysters, beef and crab, and in lower amounts in legumes, tofu, pumpkin seeds, cashews and other nuts and seeds.

I recommend adding in 15 to 30 milligrams of zinc daily, especially during the fall and winter months and at the first signs of cold or flu.

This substance is the main active ingredient in turmeric root and has been shown to bestow multiple health benefits. In fact, there are more than human clinical trials showing the effectiveness of curcumin in treating diseases ranging from autoimmunity to Alzheimer's disease.

The magic of curcumin is how it decreases inflammation at multiple levels in the body, not only helping with symptom relief from pain and arthritis but also blocking inflammatory cytokines driving autoimmune disease, heart disease and diabetes.

It also improves the health of our gut bacteria , which adds to our overall immune health. Because curcumin is not absorbed well and one would have to eat copious amounts of turmeric root to have significant benefits, I recommend supplementing with 1, milligrams per day with food.

Heather Moday is a board-certified allergist, immunologist and functional medicine physician. She is also the author of " The Immunotype Breakthrough: Your Personalized Plan to Balance Your Immune System, Optimize Health, and Build Lifelong Resilience. Sign up now: Get smarter about your money and career with our weekly newsletter.

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