Immune System- Equipping Yourself with a Good Defense

Your immune system works hard for you everyday. We can help it out by taking care of our bodies. Here are ways to help equip your immune system. You can't stop all illness, but you can take care of your health regularly in order to recover faster if you do get sick. Always talk to your doctor before changing your diet or taking new supplements.


Eat lean protein at every meal because it helps create antibodies that fight disease. Chicken, turkey, lean beef, tofu and eggs are sources of protein.

Eat probiotics and prebiotics

Imbalances in the gut microbiota may impact your immune system. Sources of probiotics include yogurt, kefir and kombucha. Prebiotics are found in foods like oats, asparagus and onions.

Vitamin C:

Vitamin C, or ascorbic acid, is a water-soluble vitamin well known for its role in supporting a healthy immune system. It is an antioxidant so it fights free radicals in the body. It’s water soluble so it is lost by the body easier so you need to consume it daily. Good sources are red bell pepper, papaya, broccoli, potatoes and oranges.

Vitamin D:

Deficiency in vitamin D is associated with an increased susceptibility to infection. Since your body makes it when you are exposed to sunlight, it’s important to be aware of your Vitamin D level coming out of a long, sunless winter.


Zinc keeps the immune system strong, helps heal wounds, and supports normal growth. Zinc deficiency in the U.S. is rare, because most diets provide more than the recommended dietary allowance. It’s often found in natural cough and cold medications and lozenges.


Sleep is the reset button that allows your body to “restock” important levels in the body. Persistent lack of quality sleep can lower the defenses of your immune system.

Less or no alcohol:

Alcohol disrupts the gut barrier, allowing more bacteria to pass into the blood (aka leaky gut). It also disrupts your sleep!

IV vitamin therapy:

This is taking vitamins on another level and allows them to bypass your digestive system. Most IV vitamin bags include a high dosage of Vitamin C, B vitamins, and Zinc combined with nutrients that help keep common illnesses at bay.


The berries and flowers of elderberry are packed with antioxidants and vitamins that may boost your immune system. Some experts recommend elderberry to help prevent and ease cold and flu symptoms.