Top 5 Immune Boosting Nutrients

Now that we are in the thick of cold and ‘flu season, many patients ask how to fight viruses naturally. Supporting the immune system with nutrients from food, the right blend of vitamins, and the medicinal properties of botanical herbs can help strengthen and stimulate our immune system to better identify and attack “foreign invaders.” Here are 5 beneficial nutrients that have been shown through research to help us fight the cold and ‘flu.

1. ECHINACEA

Echinacea is my all-time favourite medicinal herb. It pairs synergistically with elderberry, and creates a delicious berry flavour that even kids love. Certain echinacea supplements are Health Canada-approved for both the prevention and treatment of the cold and ‘flu. Echinacea enhances our immunity by activating our white blood cells, specifically our macrophage cells, to fight viruses including influenza viruses H1N1 and H3N2 [1].

2. VITAMIN C

Vitamin C fights viruses by increasing our production of virus-fighting cells like interferon, which helps prevent the entry of viruses into our cells [2]. Vitamin C foods include papaya, oranges, broccoli, pineapples, and Brussels sprouts.

3. CAROTENOIDS

When you hear carotenoids, think of the colour orange. Carotenoids are powerful antioxidants that are found in foods like carrots, sweet potatoes, and pumpkin. Animal studies show that beta-carotene, which is a type of carotenoid, can help prevent bladder, kidney, ear, and gut infections, and can also reduce ear infections in children [3]. Carotenoids also strengthen our immune system by enhancing the activity of infection-fighting cells, specifically our “natural killer” cells [4]. Natural killer cells play an important role in limiting the spread of virus-infected cells.

4. OMEGA-3 FATTY ACIDS

Omega-3 fatty acids enhance the activity of our white blood cells (specifically, our macrophages), which is our front-line defence against viruses, bacteria, and fungi. Foods high in omega 3 include walnuts, chia, flax, and fatty fish.

5. VITAMIN D

Vitamin D acts like both a vitamin and a hormone. Vitamin D receptors are found all over the body, including the immune cells, and a crucial role is to modulate our immune system’s response to infection. Deficiency in vitamin D is common especially in winter months, and is associated with increased susceptibility to infection.

It’s important to work with a qualified health care professional when taking natural health products. Book an appointment with Dr. Dominique today to learn how to incorporate immune-boosting nutrients and herbs into your treatment plan.

- Dr. Dominique Vanier is a registered naturopath in Burlington, Ontario with a clinical focus on digestion and women’s hormones. Naturopath Burlington. This article is for information purposes only. It is not intended to treat or diagnose any health conditions.

Interested in supporting your immune system? book your free 15 min consult here.

References

Schapowal, A., Klein, P. and Johnston, S. (2015). Echinacea Reduces the Risk of Recurrent Respiratory Tract Infections and Complications: A Meta-Analysis of Randomized Controlled Trials. Advances in Therapy, 32(3), pp.187-200.
Hemilä, H. (2017). Vitamin C and Infections. Nutrients, 9(4), p.339.
Chew, B. and Park, J. (2004). Carotenoid Action on the Immune Response. The Journal of Nutrition, 134(1), pp.257S-261S.
Santos, M., Gaziano, J., Leka, L., Beharka, A., Hennekens, C. and Meydani, S. (1998). Beta-carotene-induced enhancement of natural killer cell activity in elderly men: an investigation of the role of cytokines. The American Journal of Clinical Nutrition, 68(1), pp.164-170.