adobestock_288894725 copy

Refresh & Renew Your Immune System

Refresh & Renew Your Immune System

By Alexandra Dusenberry, MS, RDN
Lead Dietitian

Immune system support is on everyone’s radar these days. What is essential is supporting the immune system before illness strikes? Having a continuously strong first line of defense may keep sickness at bay. It can lessen the severity of the symptoms and duration of sickness if and when we do come down with something. There are some key nutrients that work hard to boost our immune system. How can we use nutrition to keep our immune defenses strong? Keep reading to find out what to pile on your plate! 


  • The first essential nutrient is vitamin A. It acts a major antioxidant in the body, protecting against damage from free radicals which could otherwise lead to oxidative stress, inflammation, and immune system suppression. Foods to focus on include sweet potato, carrots, spinach, and cantaloupe.


  • Vitamin C is another major antioxidant that works in the body to reduce and prevent cell and DNA damage. It is also antimicrobial. Choose foods like citrus fruits, bell peppers and chili peppers, guava, kale, kiwis, and broccoli.


  • Vitamin D enhances our defenses against infection and cancer. It can modulate our innate and adaptive immune system responses. Deficiency in vitamin D is associated with increased autoimmunity and susceptibility to infection. Sources include sunlight, egg yolks, salmon, and other oily fish like sardines, herring, and anchovies.


  • It is estimated that up to 80% of our immune defenses lie in our gut. This makes probiotic and prebiotic-rich foods paramount for our immune system health. Probiotic-containing foods include sauerkraut, kimchi, miso, tempeh, kefir, and kombucha. These fermented foods are great sources of good-for-you bacteria.


  • Now let’s learn about what makes that good bacteria function well. Those good bacteria need fuel to keep them running- enter prebiotics which are fibers that our gut bacteria love! Get your prebiotics from plant foods- specifically oats, apples, onion, garlic, jicama, artichokes, and asparagus.


When it comes to whole body wellness, food is the foundation. Supplements can help, but they will not replace food as medicine. Ensure that your nutrition is on point, then consider some high quality supplements to give you more support. The supplements below will enhance your immune defenses while being included with a nutrient-dense diet. Here’s to optimal health!



K-Force: Vitamin D and K work in synergy to support immune health by regulating innate and adaptive immune system responses. Deficiency in vitamin D is associated with increased autoimmunity and susceptibility to infection. Shop now

NK Stim: Supports the body’s immune response by boosting Natural Killer cell activity. Natural Killer cells make up nearly 15% of the immune system, and act as the most aggressive type of immune cell to eliminate unhealthy cells and attack foreign invaders. Shop now

Viracid: Boosts Immune defenses by providing critical nutrients like Vitamin A and C, zinc, and a blend of botanicals like elderberry and Echinacea to support immune cell function, including antibody response and T-cell activation. Shop now


Read more posts