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Notes on Nutrition: Support your immune system with consistent lifestyle habits
Adequate sleep, stress management, physical activity and proper nutrition help keep immune systems in balance
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When flu season hits or stress runs high, you’ll often hear advice on how to “boost” your immune system. But here’s the truth: your immune system isn’t like a car battery you can just charge up. In fact, “boosting” immunity isn’t possible, and if it were, it could be dangerous. An overactive immune system is what causes allergies and autoimmune diseases. Instead, the goal is to support and balance your immune system so it can function effectively when you need it most.
The immune system is complex with many moving parts: white blood cells, antibodies, signaling proteins, and protective barriers like your skin and gut lining. A true “boost” would mean overstimulating this network, leading to chronic inflammation or immune overreaction. Instead, research shows that consistent lifestyle habits, like adequate sleep, stress management, regular physical activity and proper nutrition help keep your immune system in balance, ready to respond effectively to threats.
Nutrition’s role in immune support
Food is one of the most powerful tools for supporting immune health. Nutrients act as building blocks for immune cells, regulate inflammation and influence your gut microbiome, the home of nearly 70 percent of your immune system. Here are some of the most well-studied nutrients and food sources:
- Vitamin C: Antioxidant that supports white blood cell function and helps tissues heal; found in citrus fruits, bell peppers, kiwi, strawberries and broccoli.
- Vitamin D: Regulates immune cell activity and reduces the risk of respiratory infections. Many people are deficient, especially in colder months. It’s found in fatty fish (salmon, mackerel), fortified milk and egg yolks. Sunlight also triggers vitamin D production.
- Zinc: Critical for producing and activating immune cells. Even mild deficiencies can impair immune responses. It’s found in oysters, lean red meat, beans, pumpkin seeds and chickpeas.
- Protein: Provides amino acids that are essential for building immune cells, antibodies and healing tissues; found in poultry, fish, eggs, dairy, legumes, nuts and seeds.
- Probiotics and prebiotics: A healthy gut microbiome helps train and regulate the immune system; found in probiotics (yogurt, kefir, sauerkraut, kimchi, miso) and prebiotics (garlic, onions, asparagus, oats, bananas).
- Omega-3 Fatty Acids: Help resolve inflammation, keeping the immune response balanced; found in salmon, sardines, flaxseeds, walnuts and chia seeds.
- Phytonutrients: Plant compounds (like flavonoids and carotenoids) support antioxidant defenses and cellular communication in the immune system. They are found in colorful fruits and vegetables, green tea, herbs and spices.
- Immune-Smart Sip: For a functional twist on your daily cup of coffee, consider Four Sigmatic Coffee. Infused with Lion’s Mane mushrooms and other superfoods, it’s designed to support focus, energy and even gut health -- all key players in immune function.
Beyond Nutrients: Everyday habits that support immunity
Nutrition is powerful, but it works best as part of a bigger lifestyle picture. Evidence shows that your immune system is strengthened by:
- Adequate sleep: Seven to nine hours per night allows immune cells to reset and repair.
- Regular movement: Moderate exercise improves circulation and immune surveillance.
- Stress management: Chronic stress can suppress immune activity. Mindfulness, movement or breathing practices can help.
- Hydration: Water supports every cell and helps flush out waste products.
You don’t need to “boost” your immune system, you need to support it. A balanced, nutrient-rich diet alongside healthy lifestyle habits keeps your body prepared to defend against illness while staying in balance. Start by filling your plate with colorful fruits and vegetables, quality proteins, healthy fats and fermented foods. Combine this with good sleep, movement and stress management, and you’ll be giving your immune system exactly what it needs: steady, sustainable support.
Recipe
Salmon, Kale and Grains Salad
Makes 4 servings
Ingredients
2 3/4 cup water
1/2 cup sprouted rice trio
1/2 cup sprouted lentil trio
1 Tbsp. olive oil
4 cups kale leaves
1 lb. salmon
1 yellow pepper
1 orange pepper
1/4 cup red onion
2 radishes
2 Tbsp. pistachios
Salt, to taste
Lemon-Fennel Vinaigrette
1/3 cup fresh lemon juice
2 Tbsp. fennel
2 Tbsp. honey
1 Tbsp. fennel fronds
1 clove garlic
1/3 cup olive oil
Salt, to taste
Directions
Place water in a medium saucepan, bring to boiling. Add rice trio. Simmer, covered, for 20 minutes. Add lentil trio. Simmer, covered, for 5 minutes more or until rice and lentils are tender. Drain, if necessary, and set aside.
Prepare Lemon-Fennel Vinaigrette. Whisk together lemon juice, fennel, honey, fennel fronds, garlic and salt in a small bowl. Slowly add olive oil, whisking continuously. Cover and refrigerate until ready to serve.
Heat oil in a large skillet. Cook kale in hot oil for 2 to 3 minutes or until slightly wilted. Remove from skillet. Season salmon with salt. Add salmon to skillet. Cook over high heat for 10 to 12 minutes or until fish flakes easily when tested with a fork (145 degrees), turning once halfway through. Remove salmon from skillet; cut into pieces.
Divide rice and lentil mixture, kale, salmon, bell pepper strips, red onion, and radish slices among four serving plates. Sprinkle with pistachios. Serve with Lemon-Fennel Vinaigrette.
Source: https://www.hy-vee.com/discover/recipes/salmon,-kale,-and-grains-salad
Julie Gallagher is a registered dietitian at Hy-Vee.
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