Foods For Immunity

Jan 11, 2020
Menu Monday

Foods for Immunity

Have you not been feeling well lately? Maybe you have noticed your blood sugar fluctuating, low energy, increase in inflammation, lack of focus, inability to get rid of those extra pounds or you are getting sick more often than you would like. These are all signs and symptoms of an Immune System issue. Your Immune System can be shifted by many things including:

  • Stress
  • Sleep
  • Genetics
  • Inactivity
  • Diet
  • And so much more!

My focus today is on DIET! Your stomach plays a vital role in the immune system. When your gut is well nourished and maintained you are less likely to suffer from immunity issues. According to a Harvard Health publication, some research supports that several micronutrient deficiencies can affect immune response in animals. Some of these micronutrients include: Vitamins A, B6, C and E, zinc, selenium, iron, copper, folic acid.

Moreover, in a 2007 study conducted in Switzerland, researchers found that “Vitamins A, B6, B12, C, D, E and folic acid and the trace elements iron, zinc, copper and selenium work in synergy to support the protective activities of the immune cells.” In conclusion, this study supports that aside from Vitamin C and iron, these micronutrients are critical to the production of antibodies that support a healthy immune system in adults.

So let’s look at SIX foods that that you are easy to incorporate into a healthy diet that contain these micronutrients.

Sweet Potato

The healthy carbohydrate is loaded with Vitamins A, C and E, Zinc, Copper, Iron and Selenium.


In the raw, this root vegetable has allicin, a compound that can help fight infection and bacteria. It also contains sufficient amounts of Vitamin B6 and C along with Vitamin E, Zinc, Copper, Selenium, Iron and Folate.


As a green vegetable that contains protein, spinach,  is a must-add to any healthy diet regimen. It’s a good source of Vitamins A, B6, C and E, Zinc, Copper and Iron.

Brazil Nuts

Calorically dense these nuts have high amounts of Selenium and Copper, and also contain Folate, Iron, Vitamin B6, C and E.


This breakfast staple is loaded with Selenium and contains sufficient amounts of Zinc, Iron, Copper, Folate, Vitamin A, B6, B12, D and E.

Wild Caught Atlantic Salmon

Fish can be a great addition for a immune supportive nutrition plan. Cooked Wild Caught Atlantic Salmon has lots of Vitamin B6 and B12 and Selenium. Plus it contains Vitamin A, Folate, Zinc, Copper and Iron.There are many more foods that help support a healthy immune system. What foods are you eating that help you avoid those low-immunity symptoms and keep you on a healthy lifestyle track?

We are also here to help! If you’re ready for support or want more information on healthy eating on a budget, drop us an email or give us a call at 877-293-9355 ext. 0!

– Casey Edmonds, CHC

Health Advisor  |  Email Casey

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