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  • Writer's pictureSophia Kamveris, MS, RDN

Boost Your Immune System, Naturally

Tired of hearing about COVID-19 every time you open an email? I’ll be quick. I covered some nutrition tips in the February blog, as well. Our immune system is our body’s first line of defense to fight off antigens, so help it work better! Here’s my Top 10 Tips to help boost your immune system:

1. Gut microbes help to enhance your immune system and reduce inflammation when they are energized with good nutrition. Take a daily dose of an OTC probiotic and eat more fermented foods (sauerkraut, kimchi, kombucha) and yogurt or kefir that contain live, active cultures.

2. Rest up! A strong circadian rhythm helps to activate the immune system. Sleep allows your body to recover faster.

3. Incorporate more foods with anti-inflammatory properties like ginger, turmeric, and

omega 3 fatty acids (nuts/nut butter, avocado, fatty fish and olive oil).

4. Eat foods rich in Vitamin C that include citrus fruits, sweet potatoes, berries, and bell peppers. I recommend an additional 500 mg supplement. I am also taking some zinc and elderberry lozenges, as I need them.

5. Vitamin D helps our immune system to stay in balance during cold season. I recommend 2000 IU of Vitamin D3 a day.

6. Ditch the dieting. Make sure you get enough calories and the right balance of macronutrients (carbs, proteins and unsaturated fats) as they all play a major role in supporting very busy body functions!

7. Keep up the exercise. For those stuck indoors, I recommend Leslie Sansone’s walk-in-place video series (available on You Tube), in addition to your own personal favorites.

8. Allicin is a compound found in garlic and onions that helps to boost your immune system via their antimicrobial and antiviral properties. Cook more with these veggies.

9. Glutathione is an amino acid compound naturally produced by your body. It acts as an antioxidant. Sulfur is a compound that helps to synthesize glutathione. Foods that are rich in sulfur include eggs, meat, fish, garlic, onion, broccoli, cauliflower, cabbage, Brussels sprouts, and mustard greens.

10. Stay calm! Immune systems get compromised with stress.

Be safe,


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