How to Boost Immunity with Diet in the Autumn?

I often get questions from you on how to boost the immunity, especially now, when the weather is changing and infections are more and more common. Fortunately, there are many ways to naturally strengthen our immune system, and one of the most important ones is the diet. I have prepared a list of products that are worth including in your daily menu to support the body in the fight against diseases.

 

Vitamin C – a Natural Immune System Booster

Foods rich in vitamin C are essential for boosting your immunity. Vitamin C supports the production of white blood cells, the first line of defense against infections. You can find it not only in citrus fruits, but also in peppers, broccoli, strawberries, and sauerkraut. Regular consumption of these foods can help shorten the duration of a cold and strengthen the body’s natural immunity.

 

Zinc – A Help for Common Cold

Zinc is another key nutrient for our immune system. While it doesn’t reduce the risk of catching a cold, it can help shorten its duration if taken early in the infection. You can find it in pumpkin seeds, nuts, sunflower seeds, and whole grains.

 

Probiotics – Healthy Intestines Mean Healthy Immunity

It turns out that as much as 70% of our immune system is located in the intestines. That is why it is so important to take care of the intestinal microbiota through natural probiotics, which support the health of our intestines and thus strengthen immunity. Natural probiotics can be found in lacto-fermented foods, yogurts or kefirs.

If you often catch colds, it’s worth considering whether your microbiota is in good shape. To support it, reach for the Sleep Well Probiotic from my Levann store, which not only takes care of the intestinal microflora, but also supports healthy sleep (and sleep is just as important as diet in immunity!). This innovative supplement contains melatonin and live bacteria cultures, which makes it an excellent support in the autumn and winter.

 

Ginger and Garlic – Natural Support

Ginger and garlic are valued for their properties that support the body during periods of increased risk of infection. Ginger has a warming effect, and garlic, thanks to its allicin content, can support the body in the fight against microorganisms. Add them regularly to your dishes to support the body during colds.

 

Omega-3 Fatty Acids – Anti-Inflammatory Support

A diet rich in omega-3 fatty acids, found in oily fish, walnuts, and flaxseed, supports the immune system and has anti-inflammatory effects. If you can’t eat fish regularly, it’s worth taking a fish oil  or flaxseed oil supplement.

 

New in My Store – Levann jA Immunity Juice!

I also have something new for you at Foods by Ann – Levann jA Immunity Juice! This is a healthy juice that we created to support the immune system. It contains ginger, acerola, rosehip, and other immune-boosting ingredients. It is suitable even for children and pregnant women, so the whole family can enjoy its beneficial properties during the fall and winter.

 

Keep in mind that building immunity is a process that begins with small, everyday choices. Including products rich in vitamin C, probiotics and omega-3 fatty acids in your diet can be your natural support during periods of increased infections. By taking care of the diversity on your plate and a healthy microbiota, you can do a lot for your body.

Take care of yourself and your loved ones, and if you want additional support, visit my store for products from the Levann jA Immunity Care series – they’re perfect for supporting immunity on these cold, autumn and winter days. Remember that power lies in simple solutions and daily habits. Stay healthy every day!

 

Bibliography: 

• Childs, C. E., Calder, P. C., & Miles, E. A. (2019). Diet and Immune Function. Nutrients.
• Gombart, A. F., Pierre, A., & Maggini, S. (2020). A Review of Micronutrients and the Immune System–Working in Harmony to Reduce the Risk of Infection. Nutrients.
• Nault, D., Machingo, T. A., Shipper, A. G., Antiporta, D. A., Hamel, C., Nourouzpour, S., Konstantinidis, M., Phillips, E., Lipski, E. A., & Wieland, L. S. (2024). Zinc for prevention and treatment of the common cold. Cochrane Database of Systematic Reviews, (5), CD014914.
• Venter, C., Brown, K. R., Maslin, K., & Palmer, D. J. (2020). Nutrition and the Immune System: A Complicated Tango. Nutrients, 12(3), 818.
• Wu, D., Lewis, E. D., Pae, M., & Meydani, S. N. (2019). Nutritional Modulation of Immune Function: Analysis of Evidence, Mechanisms, and Clinical Relevance. Frontiers in Immunology.