The Secret to Boosting Your Family’s Immune SystemThrough Nutrition
The immune system is a sophisticated network of specialized organs, cells, tissues, chemicals which protect our body from a range of pathogens, such as viruses, bacteria, fungi, parasites, cancer cells. A strong immune system is the body’s best defense against illness, and one of the best ways to ensure it is functioning at its peak is through proper nutrition. A well-balanced diet packed with vitamins, minerals, and beneficial microorganisms can provide your immune system with the tools it needs to fend off the harmful invaders. The secret to boosting your family's immune health is not a single magic food but rather a holistic approach to nutrition. In this blog, we’ll explore how Vitamin C-rich foods and probiotics can help strengthen your family’s immune function.
Vitamin C-Rich Foods for Immunity
Vitamin C is one of the most well-known nutrients when it comes to immune support. It is a water-soluble vitamin, which means that our body does not store it for a long time to be used later, hence it needs to be consumed regularly. This powerful antioxidant is crucial for the proper function of the immune system: its most effective way of protecting our immunity is through the ability to readily donate electrons to important proteins, lipids and carbohydrates, thus protecting them from oxidative damage (oxidative stress can rapidly weaken immune function). Vitamin C is also a cofactor for the enzymes involved in the synthesis of hormones central to the cardiovascular response to severe infections. It helps stimulate the production and function of white blood cells, which are essential for fighting off infections. It is needed for elimination of old cells, unnecessary cells and unhealthy cells in the body. A vitamin C deficiency may also impact on the ability of phagocytes (the awesome cells that engulf and destroy the pathogens ) to migrate to sides of infections.
Citrus Fruits: Oranges, grapefruits, lemons, and limes are among the richest sources of Vitamin C. A single medium orange provides about 60-80 mg of Vitamin C, which is about half the daily recommended intake for most people. Please note that the daily recommended dose depends on sex, age or whether you are pregnant and breastfeeding.
Bell Peppers, especially the red variety, contain more Vitamin C than an orange. One cup of chopped red bell pepper contains around 190 mg of Vitamin C. Adding bell peppers to salads, stir-fries, or roasted dishes can boost your immune defense while also providing vibrant color and flavor.
Kiwi, another great source of Vitamin C is packed with approximately 70 mg per fruit. This fruit is also high in fiber, which supports digestive health, and contains antioxidants that help protect the immune system from harmful free radicals. Kiwi is a fun and easy snack for kids and adults alike.
Strawberries, blueberries, raspberries, and blackberries are all rich in Vitamin C. These berries are also loaded with fiber and antioxidants, helping to boost the body’s ability to fight infection. Adding a handful of fresh or frozen berries to smoothies, yogurt, or oatmeal can provide an immune-boosting start to the day. The best tip for a family like ours, who eats berries one way or the other every day throughout the years, was to make berry picking in the summer a family outing. We would pick way, way more than we could eat fresh, so I freeze the rest and use during off-season days.
Broccoli and Brussels Sprouts: cruciferous vegetables like broccoli and Brussels sprouts are excellent sources of Vitamin C. A cup of cooked broccoli contains around 80 mg of Vitamin C, while Brussels sprouts provide about 75 mg per cup. These vegetables are also high in fiber and other immune-supporting nutrients, like folate, Vitamin A, and Vitamin K
2. The Role of Probiotics in Gut Health
Did you know that your gut health plays a significant role in how strong your immune system is? More than 70% of the body’s immune cells are located in the gut and it is controlled by the bacteria residing there. This makes a healthy gut crucial for a properly functioning immune system. One of the best ways to support gut health is by consuming probiotics, the beneficial bacteria that help maintain the balance of good and bad bacteria in the digestive system. These microorganisms support gut lining, promote digestion, and help the immune system respond effectively to pathogens. Probiotics also play a key role in reducing inflammation, which can otherwise impair immune function.
Yogurt is one of the best-known sources of probiotics. Look for labels that say "live and active cultures" to ensure the yogurt contains beneficial bacteria like Lactobacillus and Bifidobacterium. Yogurt also provides protein, calcium, and Vitamin D—nutrients that are essential for overall health. Choose plain, unsweetened yogurt to avoid excess sugar, and add fresh fruit or a drizzle of honey for natural sweetness. Best tip: look for yogurt high in protein (some can have 18-20 g of protein per ¾ of a cup).
Kefir is a fermented dairy product similar to yogurt but with a thinner consistency. The name is derived from the Turkish word “kef” (pleasant taste) and it is produced by the bacterial fermentation of the kefir grains. It’s prepared from cow, goat, sheep or buffalo milk and it is packed with beneficial bacteria and yeast that promote gut health. Studies have shown that kefir can enhance immune function and reduce the severity of infections, in addition to its cholesterol-lowering, anti-microbial, anti-allergic and anti-asthmatic properties.
Sauerkraut and Kimchi are foods made by fermenting cabbage, which enhances its nutrient content and introduces live cultures. While sauerkraut is often enjoyed as a tangy side dish, kimchi—made with fermented vegetables like cabbage, radishes, and garlic—offers a spicy kick and can be added to salads, soups, or rice dishes.
Miso is a fermented paste made from soybeans and is a staple in many Asian cuisines. It contains probiotics that support gut health and boost immune function. Miso soup, a popular dish in Japanese cuisine, is an easy and warming way to enjoy this fermented food. Look for unpasteurized miso for the most probiotic content.
Naturally Fermented Pickles (without vinegar) are probiotic-rich foods. The fermentation process encourages the growth of beneficial bacteria, making pickles a tasty, crunchy addition to meals. Be sure to check labels for "fermented" or "naturally brined" pickles, as the vinegar-based ones may not have the same benefits.
The secret to boosting your family’s immune system is simple—focus on a nutrient-rich diet that includes Vitamin C-packed foods and probiotic-rich options. These foods work synergistically to keep the immune system strong, reduce inflammation, and improve gut health, which is key to overall immune function. Ideally, you should be able to get all this nutrition from food, but there are many factors influencing this result and because of this supplements can be useful for various amounts of time. You can join Fullscript for free, an online databasing for the highest quality, professional-grade supplements and nutraceuticals. By using the Family Wellness Nutritionist’s link (https://ca.fullscript.com/welcome/familywellnessnutritionist) , you will get 10% of your order and will be able to access my dispensary with my recommended choices. By incorporating a variety of these nutrients into your family’s daily meals or supplementation, you can help fortify the immune defenses and enjoy better health year-round. Remember, small, consistent changes to your family’s diet can lead to big improvements in overall well-being and immunity- one meal at the time!
Farag MA, Jomaa SA, El-Wahed AA, El-Seedi AHR. The Many Faces of Kefir Fermented Dairy Products: Quality Characteristics, Flavour Chemistry, Nutritional Value, Health Benefits, and Safety. Nutrients. 2020 Jan 28;12(2):346. doi: 10.3390/nu12020346. PMID: 32013044; PMCID: PMC7071183.
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