SELF HELP
7 NUTRIENTS
An Integrative Doctor Prioritizes To Support A Strong Immune System
When it comes to supporting the
immune system , as an integrative doctor , I know the gut is not only the foundation upon which to build your health but also the gateway to your immunity .
Disturbances in the delicate balance of the gut ecosystem , such as dysbiosis ( an imbalance in bad bacteria versus good ), can create challenges for the immune system .
That ’ s why I believe the key to strengthening our immune system is to strengthen the gut lining and improve the health of the gut microbiome . One way I do so is nourishing the body with strategic nutrients . 1 . Probiotics
Part of building a strong gut lining involves having the right type of bacteria present that can support it . We know there is some sort of cross-talk between the good gut bugs ( probiotic bacteria ) and our immune cells that helps promote tolerance . They basically help keep the immune system in check , so it doesn ’ t overact . 2 . Prebiotics
These are indigestible fibers that become food for the good gut bugs . Examples of prebiotic-rich foods include chicory root , Jerusalem artichoke , and dandelion greens . The right prebiotics can help support the production of butyrate , which is so essential for the health of the colon cells . And it helps with so much more because butyrate can single-handedly turn off long-standing , uncontrolled inflammation in the body . 3 . Zinc
Zinc is an essential mineral needed for a bunch of important processes in the body , including the creation of antibody molecules , which are one of the important ways the body defends itself against infection . 4 . Quercetin
A key gut health nutrient that serves several functions , including an ability to support good gut
bugs as a prebiotic . It also augments the effects of Vitamin C , synergistically helping to prevent overactivation of mast cells , which secrete histamine when the body is inflamed . Not to mention , quercetin acts as a zinc shuttle , getting natural antiviral zinc into cells where it can help mitigate viral replication . 5 . Mushrooms
Certain types of mushrooms have key nutrients known as 3,6 beta-glucans that may offer an immunomodulatory effect . They help improve natural killer cell function , which is essential for fighting viruses . 6 . Vitamin D
The sunshine vitamin is probably one of the most commonly deficient vitamins I encounter with my patients . We simply don ’ t get enough sun , nor foods rich in vitamin D . These foods include salmon , cod liver oil , and matsutake mushrooms , among others . But it ’ s perhaps most important to get vitamin D through safe sun exposure . I typically recommend 2,000 IU through vitamin D supplements in the summer months and increase it to 5,000 IU daily during cold and flu season . 7 . Epigallocatechin gallate
Epigallocatechin is just a fancy name for the most powerful antioxidant found in green tea . I drink it in a matcha tea or latte prepared at home without sugar ( which is an immunosuppressant ). Organic matcha , which is a powder made from ground-up green tea leaves , is a rich source for this antioxidant , making it a great way to get an immune-supportive nutrient while enjoying the flavor and aroma of matcha . This bioflavonoid supports a healthy gut microbiome , liver detoxification , and can reduce inflammation . Like quercetin , it may also act as a shuttle to help move zinc into cells .
I ’ ve used these specific immune-supportive nutrients for years , and they work for me and my patients . But only when they ’ re combined with a healthy diet and lifestyle , plus at least six to seven hours of sleep per night .
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