Diet and Immunity: Foods that Strengthen the Immune System

As we head into the winter months, and with cold and flu season upon us, it is important to support your immune system. Did you know that the rates of colds & flus can increase 30-50% in the winter months compared to the warmer months? This can happen for a multitude of reasons like more time spent indoors in closer proximity to others. The winter air is also dryer and holds less humidity which allows viruses to survive longer and spread more effectively. Shorter days also means less sunlight exposure, reducing vitamin D production, which can weaken your immune system. And let’s not forget about all the holiday stress that can suppress the immune system and impair your body’s ability to fight off infection.

For these reasons, strengthening your immune system is the key to reducing the risk of illness. Today, we’ll explore how to enhance immunity through a nutrient-rich diet, focusing on foods packed with vitamins and antioxidants. I’ll also touch on different types of foods that can compromise and weaken your immune health. 

Vitamin C

You’ve probably heard a lot about how vitamin C is beneficial for the immune system. This is because it can increase white blood cell production (our cells that fight infections) and increase its activity. It is also a great antioxidant meaning it decreases oxidative stress in the body. Essentially, reducing damage to cells and DNA, and reducing inflammation. Vitamin C also increases the function of T cells. A key player in destroying invading pathogens such as viruses and bacteria. Food sources of vitamin C include citrus fruits (orange, lemon, limes, grapefruit), strawberries, bell peppers, broccoli, kiwis and spinach. 

Vitamin E

Vitamin E is another powerful antioxidant which can help protect cells from oxidative damage. This is important to enhance the overall immune response. Similar to vitamin C, it also helps boost T cell and macrophage function. Macrophages are part of our first line of defense and essentially engulf pathogens to dispose of them. Vitamin E also helps support the production of antibodies which is part of our second line of defense. Vitamin E rich foods include nuts and seeds, green leafy vegetables, avocados and kiwis. 

Garlic & Onions

Both garlic and onion have been used for centuries in traditional medicine as immune-boosting foods. Garlic contains a compound called allicin that is released when garlic is crushed. It has been shown to have antibacterial, antiviral and antifungal properties. To maximize the health benefits of allicin, it’s best to let crushed garlic sit for 10-15 minutes before eating or cooking, allowing the compound to fully activate. Onions on the other hand are another source of antioxidants and are anti-inflammatory. They also have mild antimicrobial effects. 

Ginger & Turmeric

Ginger contains a compound called gingerol which can help reduce inflammation, pain and swelling. It enhances T cells, natural killer cells and lymphocytes which are all important components of the immune system. Ginger can also be beneficial in clearing congestion. Combining ginger and turmeric together can amplify their anti-inflammatory and antioxidant effects. You may have seen this combination together as an immune boosting wellness shot. You can make your own immunity shots at home by juicing an orange and a lemon, then blending with turmeric and ginger root in a blender and adding water as needed. Just be careful as turmeric can stain!  

Foods that Weaken the Immune System

Now it is important to make a special note of foods that can weaken the immune system, particularly by promoting inflammation, causing oxidative stress and disrupting your gut health. Did you know that approximately 70-80% of your immune system is found in your gut? It may not be hard to guess but foods high in sugar, refined carbohydrates (ex: white bread, pastries), refined vegetable oils (ex: fried foods, canola oil, soybean oil), and artificial dyes can impact your gut microbiome and overall immune resilience, leaving your body more vulnerable to illness. They are best to avoid when possible.

Conclusion

Incorporating foods such as citrus fruit, avocados, kiwis, onions, garlic, ginger and turmeric in your diet is a natural and low-cost way of boosting your immune system, while trying to minimize consumption of high sugary foods, refined carbohydrates and vegetable oils. If you find yourself getting sick frequently, it may be a sign that your immune system needs extra support. Certain herbs like astragalus, echinacea, reishi, oregano and andrographis can help strengthen immune function. However, if you have an autoimmune condition, it’s crucial to approach immune support carefully to avoid overstimulating your immune system and worsening your symptoms.

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