Did you realize there are things you can be doing to keep your immune system functioning at optimal performance and your personal health in check?

Start by thinking of your immune system as your body’s self-defense armor – cool, huh?!

With so much uncertainty right now, boosting your immune system is something you CAN control and better yet, helps you live live healthy, happy + strong.

Stuff you should be doing on the regular to turbo boost your immunity:

#1. Washing your hands…with soap + water…often!

#2. Being physically active…exercise rules!

#3. Keeping your body fat in a healthy range (men: 15-20%, women: 25-30%)

#4. Meditating, managing stress + getting quality sleep

#5. Fueling your body with delicious, nutrient dense foods baby!

Today’s Coaches Blog will focus on boosting that immune system of yours with the foods you eat – leggo!

One of the best ways to stay healthy is to eat a nutritious diet because our immune system relies on a steady supply of nutrients to do its job: FUEL

For a starter dose of immune-boosting vitamins, minerals and antioxidants, fill half of your plate with 2-3 fists of vegetables and 1-2 cupped handfuls of fruits.

Here are 7 key nutrients that play a role in immunity and sources for each:



Probiotics and prebiotics help boost the health of the microbiome, which in turn supports our immune system.

Sources of probiotics include: fermented dairy foods such as yogurt and kefir, and aged cheeses, as well as fermented foods such as kimchi, sauerkraut, miso, tempeh.

Sources of prebiotics include: whole grains, bananas, onions, garlic, leeks, asparagus, artichokes and beans.


Reduce inflammation and help white blood cells do their job. Fight off disease and infection! Not to mention help with function of heart, brain, lung, circulation.

Eat plant sources daily: chia seeds, flax seeds, walnuts, edamame, spinach, berries

Eat Oily fish 2-3x per week: canned tuna, salmon, herring, mussels, anchovies, sardines.

Supplement: EPA/DHA


Vitamin C increases blood levels of antibodies and help you prevent and fight infections.

Some research has suggested that higher levels of vitamin C (at least 200 milligrams) may slightly reduce the duration of cold symptoms.

Eat 1-2 servings per day: oranges, grapefruit, kiwi, strawberries, Brussels sprouts, red and green peppers, broccoli, cooked cabbage and cauliflower.


Vitamin D regulates the production of a protein that selectively kills infectious agents, including bacteria and viruses. it also alters the activity and number of white blood cells, known as T 2 killer lymphocytes, which can reduce the spread of bacteria and viruses.

Winter-associated vitamin D deficiency — from a lack of sun-induced vitamin D production — can weaken the immune system, increasing the risk of developing viral infections that cause upper respiratory tract infections.

If you don’t live near the equator, consider a liquid Vitamin D supplement (1000-4000 IUs) as it can be hard to find naturally in food.

Sources of vitamin D: fatty fish including canned fish like salmon and sardines, eggs, fortified milk and plant milk products: cheese, fortified juice, tofu and mushrooms.


Zinc helps cells in your immune system grow and support T-Cells! T-Cells function to actively destroy infected cells, as well as to signal other immune cells to participate in the immune response. Studies have shown that zinc supplements may shorten the duration of symptoms of the common cold.

Sources of zinc include: Whole grains, lentils, tofu, oysters, crab, lobster.

If you are already sick, lozenges may help.


Protein is a key building block for immune cells and antibodies, playing a crucial role in helping our immune system do its job. People who don’t eat enough protein are more susceptible to infection

Protein comes from both animal and plant-based sources.

Sources include: fish, poultry, beef, milk, yogurt, eggs and cottage cheese, as well as nuts, seeds, beans and lentils.

Goal: Eat 1 serving every meal or snack (Female 1 palm ; Males 2 palms)


Mild dehydration can be a physical stressor to the body. Goal is to shoot for ½ your body weight in ounces. We are talking straight up water!

Ex: 150 lb person = 75 ounces water.

Other forms of hydration include all fluids and water-rich foods, such as fruits, vegetables and soups.

And there you have it – the super 7 key nutrients your body needs to turbo charge its immunity and feel + perform at its optimal best! Stay healthy, and FUEL UP buttercup! Food is FUEL – give your body the nutrients it craves …you can still enjoy the nom nom nom foods (and moderate drinks) that make your bellies happy.




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