As our functional nutritionist so aptly says…

“the immune system gets really hungry when it’s sick.”

This is so true.

Even a mild deficiency in a single nutrient can change the immune response. (1)

The bottom line is... you don’t want to go into cold and flu season nutrient deficient.

People become nutrient deficient from 3 ways…

1. Not consuming the nutrient

2. Not absorbing the nutrient (dysfunctional gut… see previous post)

3. Something drains that nutrient at a high rate (ex: medication, viral illness or stress)

We see this in our clinic daily.

So, let’s go over some key nutrients and their highest sources.

All of the food sources listed are either 100% of your daily value or very close to.  Remember that the daily value is the MINIMUM you need to function without getting sick.    

1. B6

• Initial immune response, clean up of immune response and antibody production.  Helps the strength of our initial response

• At risk populations: vegetarians and those with IBS   

• High Sources: 6 ounces of Tuna, 6 ounces of Chicken, 1 cup Tofu 
  

2. Vitamin D

• Regulates and strengthens the immune system.

• Shown to reduce severity of covid-19 infection and possibly decrease infection rate

• At risk populations: obese (sequester vitamin D), darker skinned people, IBS, shift work and lack of sunshine

• Best Sources : 6 ounces of Wild Salmon, 1 cup Crimini or Portabella mushrooms, 20 minutes sun exposure with minimal clothes or sunblock (work up) -90% of vitamin D production is made through skin.

  *note - 1 cup of milk only gives you 16% of daily value and commonly produces mucus…  Milk is not a great immune food for those with excess mucus production.

  *darker skinned people do not make as much vitamin D in the skin.  It is important to supplement to healthy blood level of 50.

3. Vitamin A

• Major building block of immune system and anti-viral properties

• At risk population:  Those not eating enough fruits and veggies, IBS, gastric band surgery

• Sources: 1 cup cooked carrots, 6 ounces Tuna, 1 cup Butternut Squash

4. Vitamin C

• Major source of fuel + powerhouse for immune system

• Rapidly depletes when sick and when under increased stress

• At risk population: low fruits and veggie consumption, high stress, chronic infection

• High Sources: 1 cup kiwi, 1 cup bell pepper, 1 cup strawberries, 1 cup oranges

5. ZINC

• Major immune nutrient, anti-viral properties, gut health

• At risk population: Vegetarians, IBS or digestive dysfunction,

• High Sources: 6 oysters, 5 ounces of steak, 6 ounces ground beef

This in no way is a complete list of what these nutrients do for our immune systems and bodies. This article is designed to get you thinking about whether or not you get enough of these nutrients in your diet to have a strong and healthy immune response. If you feel your diet may be deficient… consider checking out our supplemental immune protocol HERE.

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Do you feel confused by nutrition advice? That’s because there is no one right way to eat for YOUR body.

Find out what your UNIQUE body needs are by speaking with our functional nutritionist. We off FREE 15 minute visits to cover your questions and make sure we are a good fit for you.