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While many people may find themselves succumbing to the common cold and other respiratory illnesses that are so prevalent in the winter, there are several things you can do (and not do) to help keep yourself in top form. Some may not even seem to be an important part of staying healthy, but they are. The times when you’re travelling, sleep deprived or stressed out with work/school/life is when you want your immune system at its best.

Nutrition may be the most vital component in maintaining — or gaining — a healthy immune system as it makes all the difference in the way your body fights off germ. Furthermore, nutrition plays an important role in more minute functions like helping tissues repair and rebuild themselves and how your body gain back energy.

The act of “intermittent fasting” has been suggested by researchers to have the ability to reboot the entire immune system, especially in the elderly. Studies show that fasting aids stem cells to produce new white blood cells which help to eliminate infection. Click here to read the whole article. That is why our Clean Food Fast has been so popular and achieving amazing results!

Foods to Boost Your Immune System

Along with vitamins and minerals, proteins such as collagen and free radical-fighting antioxidants can be introduced to your body through the foods you eat which can play vital roles in helping keep your body functioning at its best. Protein can be found in lean meats, bone broth , fish, eggs, nuts and seeds in order to help your body repair tissue and fight infections. Studies show that amino acids in protein, such as arginine and glutamine, increase your body’s ability to heal.

Vitamins and Minerals Boost the Immune System

Eating foods chock-full of vitamins is an excellent way to strengthen your immune system to stay healthy all season:

  • Vitamin A:boosts immunity, lowers your risk of infection and supports wound healing through collagen strength. Snack on carrots, squash, sweet potatoes, dark leafy greens, cantaloupe, wild-caught Alaskan salmon, organic pastured eggs and grass fed beef.
  • Vitamin D:plays a big part in immune health and can be found in limited quantities in raw grass fed milk, wild-caught Alaskan salmon and organic pastured eggs. The ideal way to optimise your Vitamin D levels is via sunshine.
  • Vitamin C:Some of the most vitamin C-rich foods include citrus fruits such as tangerines and limes, leafy greens, bell peppers, broccoli and berries. They all provide Vitamin C and other potent antioxidants which support your immune response and help to rebuild collagen.
  • Zinc: helps create and activate your immune system’s white blood cells and is essential in the enzymatic reactions needed for wound healing. Zinc-containing foods include grass fed red meat, organic chicken, spinach, nuts and pumpkin seeds.
  • Selenium: another powerful antioxidant for immune system protection. Most commonly found in Brazil nuts and organic grass fed beef, turkey and chicken

In addition, as important as any food you eat, WATER is vital for flushing food through your system, flushing toxins and keeping your body hydrated. Many turn to so-called “sports drinks” for hydrating while working out, however clear, pure water is the ideal beverage.

Immune-Strengthening Vitamins: ‘B’ Is for Boost

B vitamins may constitute a long list, but each one is important for different reasons. Other “B’s” for boosting your immunity are especially effective when you combine the foods containing them so they can all work together for maximum effect. These include vitamin B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid) and B7 (biotin).

B12, also known as cobalamin, is a powerful cold- and flu-fighting nutrient in your system, as is vitamin B6, another important, germ-combating vitamin that naturally benefits and strengthens your immune system and even protects against the damaging effects of air pollution.

So think of a multi B injection or good multi to start the change of season.


The health benefits derived from probiotics are rooted in balancing your intestinal bacteria. One of the easiest and quickest ways to do that is by eating fermented vegetables which have long been a mainstay in many ancient cultures. However, it’s only been in recent decades that this method of optimising gut health has reemerged.


Not only does fibre help balance your gut micro biome it, too, helps improve your immune system, as resistant starches act as prebiotics to feed healthy bacteria in your gut. As a result, it promotes bowel movements and keeps waste moving smoothly through your colon while at the same time benefiting your heart health and controlling your blood sugar.

Getting 8 hours of sleep 

Studies show that not getting the sleep you need — for most people eight hours is the minimum for functioning at your best — can compromise your health in ways you may not have considered.

Sugar is Evil

If you were looking for a food to eat that would compromise your health in numerous ways and absolutely ruin your health, it would have to be sugar in its many forms. One of the most insidious ways sugar works in your body is to damage both mitochondrial function and energy production, which triggers cell mutations that are then fed by continued sugar consumption.

To keep your immune system functioning at its best, one of the most effective strategies is to avoid sugar, pure and simple.

Moreover, did you know that low food intolerance’s are damaging to your immune system? Everyday they continually create low grade inflammation.

More Tips for Keeping Your Immune System in Tip-Top Shape

Whether your body is in recovery mode or you want to stave off the bug-of-the-month that might be going around at work or school, there are a few more options to prepare your system to fight back. One way to pack vitamins, minerals and other powerful nutrients into your day is to pack your blender or food processor with the makings of a green smoothie. Make sure to include ingredients like spinach, other dark leafy greens, carrots, berries (such as raspberries and strawberries), pumpkin seeds and Brazil nuts.

Some further tips:

  • Avoid processed foods, as they make you vulnerable to developing chronic conditions
  • Avoid excessive alcohol, which can impede the functioning of immune cells
  • Avoid excess weight, as it can affect the ability of white blood cells to multiply, produce antibodies and prevent inflammation
  • Include physical activity especially if you know you’re not getting enough; as little as 20 minutes of walking five days a week can increase your immune system function

And don’t forget to remove stress from your life, every bit helps.