How to FUEL Your Immune System - The Foundation Chiropractic

How to FUEL Your Immune System

With fall comes less sunlight and our immunity can take a hit! One of the easiest ways we can boost our immune systems this fall is through our food choices.  

Foods that Strengthen Immunity

Anti-inflammatory foods like:

– All colorful organic veggies, roots, and fruits

(i.e. leafy greens, berries, cabbage, spinach, mango, pineapple, kiwi, bell peppers, onions, beets, pumpkin, squash, citrus fruits, elderberries)

– Quality pasture-raised, grass-fed, organic beef, poultry, eggs, and wild fish/seafood 

(all high in zinc, omega 3s, crucial vitamins and minerals)

Bone broth soups 

– Omega 3 rich nuts like: almonds, walnuts, pistachios, macadamia nuts, Brazil nuts

– Healthy fats and oils like: avocados, olive oil, coconut oil, grass-fed butter

Herbs and spices like: ginger, turmeric, garlic, cinnamon, oregano

Supplement with Vitamin D3 (Adults: 7-10,000 IUs daily, Kids: 1,000 IUs daily), Probiotics, Fish Oil, Vitamin C

Drink at least half your body weight in oz of spring water /day 

For every caffeinated/carbonated drink you consume, drink 2 more glasses of spring water 

Foods that Weaken Immunity

Pro-inflammatory foods like: 

Grains (bread, pasta, rice, oats, oatmeal, corn)

Sugar (in all its forms)

Dairy (especially milk and low fat products)


Orange Juice (high sugar content)

Conventional grain-fed beef, chicken, pork, eggs, farmed fish

(Note: these animals are typically very sick due to their pro-inflammatory diet, lack of movement, and added growth hormones / antibiotics)

Sick Animals = Sick You

– Drinking unfiltered municipal tap water

– Minimizing your alcohol consumption