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Nutrition and The Immune System


Have you been hit hard this season with infections and illness? You are not alone if so! Winter is a tough time of year because our immune system lowers with colder temperature and the air dries out causing infection to spread faster. Here are some ways you can strengthen your immune system using diet, nutrition and supplements to fight colds faster and feel better sooner!


The foundation of a healthy immune system starts with the right nutrition. Nutrition plays a crucial role in improving the immune system and fighting diseases. A healthy, well-balanced diet provides the body with the necessary nutrients and energy to function optimally, including supporting the immune system.


Before taking any supplements, look to your diet to make sure you are reducing processed foods as much as possible and swapping processed foods for more whole, unprocessed foods. Reduce crackers and chips and replace for vegetables like cucumber slices, celery sticks, bell pepper strips etc. Whole, unprocessed foods are filled with vitamins and minerals that help us to fight infection. Unprocessed foods have all the vitamins and minerals stripped from them in the processing.


Here are some ways in which nutrition can improve the immune system and fight disease:

  1. Antioxidants: Foods rich in antioxidants, such as fruits and vegetables, can boost the immune system by neutralizing harmful free radicals that damage cells and tissues. Antioxidants include vitamins C and E, beta-carotene, and selenium.

  2. Protein: Adequate protein intake is essential for maintaining a healthy immune system. Protein provides the building blocks for immune cells, such as antibodies and white blood cells, which help the body fight infections.

  3. Vitamin D: Vitamin D plays a critical role in supporting the immune system. Studies have shown that vitamin D deficiency is associated with an increased risk of respiratory infections, such as the flu. Foods that are high in vitamin D include fatty fish, egg yolks, and fortified dairy products.

  4. Zinc: Zinc is an essential mineral that is important for immune function. It helps the body produce and activate immune cells and plays a role in wound healing. Foods that are high in zinc include oysters, beef, and pumpkin seeds.

  5. Gut health: The gut microbiome plays a critical role in immune function. Eating a diet rich in fiber and fermented foods can promote a healthy gut microbiome, which in turn supports the immune system. Include foods like bone broth and probiotics to improve gut health.

Overall, a healthy, balanced diet that includes a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats can provide the body with the nutrients it needs to support a strong immune system and fight disease. If you are currently adopting a healthy and well balanced diet, it may benefit in certain cases to supplement. Before supplementing, I recommend testing your vitamin and mineral levels.


If you are interested in having your vitamin, mineral and antioxidant levels tested, follow the link below to order your online test through Rupa Health and Spectracell Laboratories. All you have to do is enter your shipping address and payment and the test kit is shipped to your house! Once you receive your kit, bring it to your local laboratory and they will do a blood draw for you. Ship it out from there based on the instructions in the lab kit. I will receive your results in 4-6 weeks and we can discuss over video chat, in person or phone call!



If you want to skip the testing and simply visit my full online store of supplements to help improve and strength immunity, click the button below.



Follow up questions? Email me at: support@katiejaneczek.com

Call me at: 978-846-2901

Visit my website: www.katiejaneczek.com




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