By Alison Embry, CPT PostGlo Intern

As we approach the holiday season, we watch the world around us fill with all different sorts of chaos. The change in weather, the rush of the season, and the shift in routines can all take a quiet toll on the body. Between the dropping temperatures, longer nights, and packed schedules, our immune systems are quietly working overtime to keep us healthy. The mix of stress, less sunlight, and the comfort foods we lean on this time of year can make it harder for our bodies to stay balanced. Take the time now to nourish yourself, with whole foods, enough sleep, and self-care, to make all the difference as winter settles in. Strengthening your immune system isn’t about perfection or quick fixes; it’s about consistency and care. With the right nutrients and mindful habits, you can stay energized, grounded, and ready to fully enjoy the season ahead.

What Vitamins and Minerals are Considered “Immune Boosting” ?

Experts agree that no single food or supplement can magically “boost” your immune system, but certain vitamins and minerals are essential to helping it function at its best¹. These nutrients act as the building blocks for immune cells, helping them grow, communicate, and fight off pathogens. When even one nutrient is lacking, the immune response can weaken, which is why a well-rounded, nutrient-rich diet is so important for staying healthy.

Vitamin A is one of the body’s first lines of defense. It helps maintain the integrity of your skin, lungs, and gut lining which are protective barriers that keep germs out while also supporting the development of white blood cells that identify and fight off infections³. You can find vitamin A in colorful produce like carrots, sweet potatoes, spinach, and red peppers, as well as in eggs and dairy products.

Vitamin C is another powerhouse nutrient that works to support white blood cell production and function. It helps these cells respond more effectively to infections and also protects them from the damage caused by free radicals. Studies show that maintaining healthy vitamin C levels can slightly reduce the duration and severity of the common cold, especially for those under physical stress². Citrus fruits, strawberries, broccoli, and bell peppers are all excellent sources of this immune-supporting antioxidant.

Vitamin D is the “sunshine vitamin” and is crucial for regulating inflammation and activating antimicrobial proteins that protect against respiratory infections³,⁵. During the darker months when sunlight is scarce, vitamin D levels often drop, which can make people more susceptible to illness. Foods like salmon, fortified dairy, mushrooms, and eggs can help, but even a short walk outside during daylight hours can support vitamin D production naturally.

Vitamin E serves as a protective antioxidant, shielding immune cells from oxidative stress. It helps these cells communicate and perform effectively³. Nuts, seeds, and avocado are rich sources of vitamin E, adding both flavor and function to your diet.

Among minerals, zinc and selenium are two of the most important. Zinc supports the development of immune cells and helps wounds heal, while selenium helps regulate antioxidant enzymes and prevent excessive inflammation³,⁶. Both are needed in balance, too little weakens immune defense, but too much can have the opposite effect. You can find zinc in chickpeas, pumpkin seeds, and lean meats, while selenium is plentiful in eggs, nuts, and whole grains. Other nutrients like iron, copper, and B vitamins (especially B6, B12, and folate) play quieter but equally vital roles. Iron helps carry oxygen to tissues, B vitamins fuel energy metabolism for immune cells, and copper contributes to the maturation of immune cells and the body’s antioxidant defenses⁹.

The bottom line? Immune health isn’t about loading up on one single “superfood” or supplement, it's about nourishing your body with a variety of whole, nutrient-dense foods. A colorful plate filled with fruits, vegetables, whole grains, lean proteins, and healthy fats provides the perfect mix of vitamins and minerals your immune system depends on every day.

What Lifestyle Habits Help to Build Stronger Immunity?

Nutrition is just one part of the equation. The immune system functions best when supported by healthy daily habits that nourish the body and mind¹,⁶. Eating a colorful, plant-forward diet ensures you’re getting a wide range of antioxidants and phytonutrients, while probiotic foods such as yogurt, kefir, and sauerkraut help maintain a balanced gut microbiome⁵. Because nearly 70% of immune cells reside in the gut, maintaining good digestive health is key to immune resilience⁶.

Adequate sleep is another priority when taking care of immune health. During deep sleep, your body releases infection-fighting cytokines and performs vital repair work¹. Adults should aim for seven to nine hours per night, ideally maintaining a consistent schedule. Regular, moderate physical activity, like walking, yoga, or cycling, also enhances circulation, which helps immune cells move efficiently throughout the body². However, overtraining without enough rest can temporarily suppress immune response¹.

Stress management is equally important. Chronic stress and elevated cortisol levels weaken immune defenses, increasing inflammation and reducing lymphocyte production¹. Practicing mindfulness, spending time outdoors, journaling, or simply taking slow, intentional breaths can lower stress levels and improve immune balance⁶. Avoiding smoking and limiting alcohol intake further supports immune function, as both can disrupt healthy cell activity and damage tissue¹.

The Gut- Immune Connection

Your gut and immune system are deeply interconnected. A balanced gut microbiome is a network of trillions of bacteria in your digestive tract that helps regulate inflammation, protect against harmful microbes, and support immune cell communication⁶. To keep your gut healthy, focus on fiber-rich foods such as fruits, vegetables, whole grains, and beans. Probiotic foods like miso, kimchi, and kefir introduce beneficial bacteria, while prebiotic foods such as garlic, onions, and oats help them thrive⁵. Hydration also matters: lymph fluid, which transports immune cells, is mostly water, so dehydration can hinder immune function⁶.

Building a strong immune system isn’t about chasing quick fixes or downing handfuls of supplements, it’s about the small, everyday choices that add up over time. Your body loves consistency: real food, enough sleep, daily movement, and a little less stress. When you treat your body kindly, it returns the favor by keeping you healthy and energized.

As the days get colder and life speeds up, remember that staying well doesn’t have to be complicated. Have some herbal tea before bed, load up your plate with colorful foods, take that walk outside even when it’s chilly, and give yourself permission to slow down. Your immune system isn’t asking for perfection, just a little care and balance. This season, fuel your body, find your calm, and let your natural defenses do what they do best to keep you strong, and ready for the new season.

Sources

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