We believe that in times of uncertainty, it’s important to focus on the things that are within our control. One thing we can all do is control the foods and drinks that we consume.

Our immune system is our first line of defense that keeps us healthy. Your immune system is your body’s network of organs, tissues, and cells that work together to keep you healthy by fighting off harmful bacteria, viruses, parasites, and fungi. It acts as a barrier between your body and the things that can make you sick. Eating and drinking a rainbow of fresh fruits, vegetables and other plant-based foods is one of the best ways to fuel your body’s natural defenses.

Here are some specific nutrients your immune system will thank you for consuming every day: /strong>

1) VITAMIN C

Vitamin C is well known by everybody but unfortunately, many of us actually have low levels in our blood. As an antioxidant, it plays such a big role in disease prevention. Vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection. Since it is not produced naturally by the body and cannot be stored in a large amount, it must be consumed regularly to prevent deficiency, ideally through fresh fruits and vegetables in order to support healthy immune function. Reach for bell pepper, citrus, pineapple, broccoli and berries.

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2) VITAMIN D

Vitamin D contributes to the production of white blood cells, which form the first line of defense against pathogens (whether bad bacteria, virus, or fungus). Natural sunlight is the best source of natural vitamin D.

To maintain healthy blood levels, aim to get 10–30 minutes of midday sunlight every day.

The World Health Organization states that getting 5 to 15 minutes of sunlight on the arms, hands and face twice or thrice a week is sufficient. Salmons, mackerels and mushrooms are also good sources of vitamin D.

3) VITAMIN A

Vitamin A aids your body regulate its immune system by helping to produce white blood cells which fight off the bacteria and viruses that invade your body and make you sick. A raw carrots or a slice of pumpkin packs over 100% of the recommended intake. Leafy greens like spinach and watercress are also very high in vitamin A.

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4) PROTEIN

Protein is critical for immune function, building and repairing body tissue and fighting infections. Our bodies need plenty of protein in order to keep immunity working well. The DRI (Dietary Reference Intake) is 0.8 gram of protein per kilogram of body weight. Reach for beans, chickpea, lentils, tofu, peas, nuts, seeds, lean meat, seafood and eggs.

5) ZINC

Zinc is a mineral that affects multiple aspects of the immune system and even acts as an antioxidant by fighting off free radicals. Though it’s mostly found in meat and shellfish, you can easily get tons of it from nuts, seeds, legumes and dark chocolate.

6) NUTS & SEEDS

Nuts like almonds and cashews are good sources of vitamin E, zinc and selenium which help support the normal function of the immune system. Chia seeds are a good source of iron, which plays a big part in transporting oxygen from the lungs to body tissues, which contributes to the immune system. Reach for almonds, cashews, walnuts, chia seeds, pumkin seeds, flax seeds.

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7) GREEN VEGETABLES

They are some of the most nutrient-dense, anti-inflammatory and detoxifying foods on the planet. Green vegetables are rich in chlorophyll, a powerful pigment that stimulates the bone marrow, responsible for the production of white blood cells that protect our body from infectious disease.

They are also packed with key nutrients known to help the immune system function, including vitamin A, vitamin C and folate. Reach for watercress, spinach, kailan, pennywort, cucumber, broccoli, swiss chard, bok choy.

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8) G‌ARLIC, GINGER & TURMERIC

Turmeric compliments ginger by balancing the immune system and boosting your body's ability to fight foreign pathogens and bacteria. They have anti-inflammatory, anti-viral, immune boosting properties that fight the effects of everything from hangovers to the start of flu symptoms.

Ginger and turmeric also prevent the formation of blood clots. The active ingredient in turmeric, curcumin, and the natural acid called salicylate in ginger have blood-thinning or anticoagulant properties.

While we love them all, Immunity Booster is our most effective fighter this days.

Garlic is a potent antimicrobial, antiviral and acts like an antibiotic against fungal infections, bacteria and viruses. It contains enzymes and minerals that support the immune system.

The sulfur compound allicin in garlic is known to improve blood pressure, prevent the formation of blood clots and improves cholesterol levels, which may reduce heart diseases.

Garlic also contains organic germanium, a compounds that can increase oxygen level in the cells and protect against organ damage from heavy metal toxicity.

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9) MEDICINAL MUSHROOMS

Mushrooms are loaded with polysaccharides known as beta glucans which can activate the immune system and prevent infections.

They modulate white blood cells and keep them in a highly prepared state to attack any threat to our immune system. Reach for shitake, maïtake, reishi, cordyceps, ganoderma and chaga.

10) PROBIOTICS

The microbiome is an internal complex ecosystem of bacteria located within our bodies, mostly within our guts. It plays an essential role in ourimmunity and acts as a barrier against many types of pathogens.

Probiotics are live microorganisms that can modify and restore the natural balance of gut bacteria by inhibiting the growth of harmful bacteria. They may also stimulate the production of natural antibodies in the body.

Probiotic-rich foods include pickles, kimchi, kombucha, miso, sauerkraut, apple cider vinegar, kefir and yogurt.