A Naturopath’s Guide to the Essential Nurtients
Boost Your Immunity the Natural Way.
Stay well this winter with natural support. Discover a naturopath’s top nutrients, herbs, and tips to strengthen your immune system and fend off seasonal colds and flu.
Winter Special!
$40 Telehealth consultations for prevention or acute conditions.*
Key Vitamins & Minerals for Strong Immunity
When to Seek Extra Support
Key Vitamins & Minerals for Strong Immunity
You’ve probably heard the saying, “You are what you eat.” It’s true—our bodies can only work as well as the nutrients we give them. If we mostly eat processed, low-nutrient, high-energy foods, we may feel tired, function less effectively, and store more fat. On the other hand, eating fresh, nutrient-rich, high-fibre foods supports better energy, stronger overall health, and a healthy gut.
Let’s look at the key micronutrients that help support a strong immune system:
Vitamin C
Vitamin C accumulates in immune cells at up to 100-times higher than plasma levels, and it is rapidly consumed during infections. It promotes resistance to infections by increasing T-cell activity, natural killer cells and phagocytes, and the production of antiviral proteins (Paxton, 2015, p.179). Take more when you are sick.
- Red capsicum
- Kiwi fruit
- Citrus fruits
- Strawberries (organic)
- Kakadu plums (Australian)
- Camu camu
- Acerola and açaí fruits
- Combination whole fruit powders
- Sodium ascorbate powder
Vitamin D
Active vitamin D (calcitriol) controls proliferation and activity of immune cells including dendritic, macrophages and lymphocytes, and modulates all general and specific immune responses. It also induces the expression of antimicrobial peptides (Paxton, 2015, p.141). Get that sunshine during summer while you can!
- Liver (beef or cod)
- Yellow grass-fed butter
- Organ meats
- Fatty fish (salmon)
- Mackerel
- Sardines
- Tuna
- Trout
- D3 spray or capsule form
- Sunshine on thighs & belly skin
Zinc
Zinc is essential for the activity of cells that are part of the innate immune system (the first response phase of an immune reaction), such as natural killer cells, dendritic cells, macrophages, neutrophils and mast cells. It is also required for DNA synthesis, transcription, cell division and activation in immune cells (Paxton, 2015, p.371). Serum zinc reduces rapidly with the onset of infection, so take zinc as soon as you start feeling sick.
- Seafood, shellfish
- Red meat
- Poultry
- Organ meat
- Zinc amino acid chelate
- Picolinate
- Gluconate
Vitamin A
Active vitamin A helps activate immune cells such as phagocytes and T lymphocytes, and boosts production of immune cells, cytokines, natural killer cells and antibodies. It also maintains mucus production in epithelial cells, which acts as a first line of defence against invading pathogens (Paxton, 2015, p.130).
- Liver (beef or cod)
- Organ meats
- Egg yolks
- Grass-fed butter
- Beta-carotene
- Carrots
- Sweet potatoes
- Retinol acetate or palmitate
Prebiotic fibre
Short chain fatty acids (SCFAs) are produced through the fermentation of prebiotic fibre, which in turn reinforces the intestinal lining, reducing allergic conditions and inflammation. Microbial species (the good guys) that produce SCFAs also prop up the immune system by protecting against gastrointestinal infections.
- Sauerkraut
- Reheated potatoes
- Garlic
- Onions
- Asparagus
- Artichokes
- Chicory
- Konjac
- Burdock roots
- PHGG, lactulose, inulin, GOS
Quercetin
Quercetin is a natural compound found in many fruits and vegetables. It helps regulate the immune system, reduces inflammation, and acts as an antioxidant. During cold and flu season, it may shorten illness and ease symptoms. Supplements improve absorption, but eating fruit and veg is never a bad thing!
- Apples (esp. the peel)
- Garlic
- Onions
- Broccoli and kale
- Green tea
- Black tea
- Phytosome
- Micellar formulations
Whole Food Sources vs. Supplements
Getting nutrients from food is always the best option. Whole foods are easier for the body to absorb and use, and they also contain extra health benefits like fibre, antioxidants, and other helpful plant compounds that aren’t usually found in supplements.
We aim to build a diet based on whole foods that gives your body everything it needs for good health. But sometimes, people need more of certain nutrients than food alone can provide. In these cases, carefully chosen, high-quality supplements can help.
Not all supplements are created equal, some are much better than others. If you’d like advice on whether your supplements are helpful, or if you’re thinking about starting one, feel free to get in touch.
Winter Special
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$40 Telehealth consultations for prevention or acute conditions.*
Fight infections + soothe cold & flu symptoms
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Don’t get sick – strengthen Your winter immunity
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*For more complex concerns, a second consultation might be needed. Initial consults of 60 minutes are usually required for comprehensive case-taking of complex health conditions.
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