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  • Writer's pictureJaime Heer, FNTP

Nutrients to Defend Against Cold & Flu

It's that time of year again when cold and flu cases are on the rise. We recommend being proactive by fueling your body with the resources it needs to fight off illness. This can help to speed up recovery time and get you back to feeling like yourself again!

Incorporate these immune supportive nutrients into your daily diet:

Water + Electrolytes

Electrolytes help you to stay hydrated and support cellular function. Start your day off with a big glass of water plus a squeeze of lemon & sprinkle of quality salt.

Vitamin A

Helps with the production of protective antibodies and specialized immune cells. You can get Vitamin A from foods like leafy greens, winter squash, eggs, wild salmon, grass-fed butter & beef liver.

Vitamin D

A fat soluble vitamin that is anti-inflammatory and works to modulate your immune system. Get a dose of Vitamin D by soaking up 20 minutes of mid-day sun as well as via mushrooms, egg yolks, sardines and salmon.


This mighty mineral is essential for the proper function of immune cells. You can find it in oysters, legumes, nuts, seeds and pasture raised red meat.


The bacteria in your gut assist with breaking down food into absorbable nutrient molecules, produce essential nutrients and help to modulate your immune system. You can increase good gut bacteria with fermented foods like sauerkraut & kimchi as well as a quality probiotic supplement.

Astragalus Root

A wonderful herb that supports a healthy immune response and has been shown to be especially beneficial to decreasing the severity of upper respiratory infections.


An herb with natural anti-viral qualities that can help to shorten duration of symptoms from the common cold or flu.

Here are a few of our favorite

Immune Support Supplements:

Eat Clean Recipe

This Curried Lentil Soup is a delicious way to nourish your body with an abundance of nutrients that can help to strengthen immunity.

Looking for more support in optimizing your immune system and managing a chronic health condition?

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