How to Improve your Immune System

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I think that everyone around the world right now could use some tips on how to improve their immune system to give your body a fighting chance against infection.

What to eat to Improve your Immune System:

1.) Take a daily multivitamin

  • A multivitamin is a proverbial safety net.  It is nearly impossible to reach all of your daily needs of vitamin and minerals through whole foods every day.  We can try our best to eat a variety of foods but some will fall through the cracks.  A daily MVI helps prevent consistent deficiencies in dietary intake.

2.) Eat the rainbow in colorful whole foods:

  • The colors in your fruits and vegetables are there due to pigments that contain antioxidants, phytochemicals and polyphenols.  These molecules help keep your immune system strong and help system function at optimal rates.

3.) Strengthen your Gut Microbiome:

  • Take probiotics or eat foods rich in pre and pro biotics to help improve gut health, which will in turn improve overall health.
    • Foods rich in Probiotics:
      • Greek yogurt
      • Keifer
      • kombucha
      • sauerkraut
      • Kimchi
    • Foods rich in prebiotics:
      • onion
      • leek
      • asparagus
      • apple
      • banana
      • garlic
      • chicory

4.)  Get Enough Vitamin D:

  • Vitamin D has been shown to be linked to your immune system.  Studies show 42% of adults in the US are thought to be deficient in this vitamin.  There are not many food sources of this vitamin.  It is found mostly in fortified dairy or fruit products.  You can also get vitamin D from sunlight and supplements.

5.) Stay Hydrated!

  • Hydration is vitally important for all of your body’s systems to work properly.  You should be drinking about 60-90 ounces per day to stay hydrated.
  • Dehydration is a major complication if you are sick.  Staying on top of hydration can have a huge effect on how fast you can recover.

6.)  Get Plenty of Sleep:

  • Sleep deprivation can cause you to have a lack of disease fighting antibodies and  cytokines which can make you more susceptible to infection and cause you to be sick longer.  Aim to get at least 7 to 8 hours of sleep every night.

7.) Eat More Foods With Vitamin C:

  • Vitamin C has ascorbic acid which can help boost your immune system.
    • Foods high in vitamin C:
      • citrus
      • strawberries
      • bell peppers
      • broccoli
      • tomatoes