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Expert Advice, Healthy Eating, Healthy Living

9 Ways to Boost Your Immune System

December 6, 2019

As the seasons change & the stress of the holidays approach, it’s more important than ever to arm your immune system with what it needs to fight off fall & winter bugs. We’re breaking down 9 ways to support your immune system, including immune boosting foods, so that you can spend more time doing the things you love.


A healthy balance of bacteria in your gut supports a healthy gut, which is great news considering our gut is a major barrier against pathogens & is VITAL to a healthy immune system. Opt for food-based sources (like sauerkraut, kimchi, low sugar kombucha or other fermented foods) or look for a supplement that has a mix of bacteria species and contains upwards of 5-10 billion organisms/capsule.


Sleep is incredibly important when it comes to helping our bodies heal themselves, and the same is true for sleep’s importance for the immune system. Aim for adequate sleep (at least 7-8 hours per night) for optimal immune function. Especially now that it’s getting dark earlier, take advantage & work to consistently get a little more shut-eye.

Gelatin & Collagen

Gelatin & collagen help rebuild the gut lining, particularly helpful since most of the immune system is regulated in the gut! Drink bone broth, add collagen to your tea or coffee, or make gelatin gummies!

Vitamin D

Vitamin D is important for immune function, but most people are deficient, especially during the winter months. Get your levels checked to determine an accurate dosage for you. Look for a supplement that combines vitamin D3 + K2.

Vitamin C

Vitamin C has long been known for supporting the immune system. Opt for a buffered vitamin C & take 500-1,000mg/day.


Zinc is another nutrient that’s key for immune health! Take a supplement or eat zinc containing foods like oysters, red meat & pumpkin seeds!

Avoid refined sugars

Did you know that refined sugars can suppress your immune system for hours after you eat them? As much as possible, limit white flour, refined grains, & refined sugars from your diet, especially during cold & flu season.

Eat plenty of veggies, including leafy greens

Veggies are one of the best immune boosting foods! Veggies are high in a mix of different nutrients, including vitamins C & A, which help support the immune system. Aim for 4 or more servings per day!

High-quality multivitamin

Consider this as the foundation for your health support & a way to ensure that you’re getting in the basic vitamins & minerals your body needs to function. Just don’t use it as an excuse to avoid whole veggies & fruits! When looking for a multivitamin, look for a high-quality option with methylated B-vitamins.

Looking to boost your winter wellness? Give your immunity a head start with meal plans from Snap Kitchen. Snap Kitchen meals feature immune boosting foods like leafy greens, colorful veggies, and no refined sugar.


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