5 Unexpected Nutrients To Optimize Your Immune System

by Carlie Saint-Laurent Beaucejour, MS, RD, LDN

The immune system protects us from disease by fighting infections. Our immune system function is lowered during stress. It is important to note that no food can “boost your immune system”, as that can potentially lead to an auto-immune disorder, but it can enhance and support your immune health. Consuming higher doses of a mineral and vitamin does not reveal a better immune system function compared to eating a variety of fruits and vegetables. 

Here are 5 nutrients for immune system other than the popularly known and expected nutrient Vitamin C.  Here you can also learn about how to generate paystubs.

Vitamin D

This type of vitamin has many roles such as bone metabolism and yes you guessed it, it supports the immune system. Vitamin D deficiency contributes to a higher risk of infections. According to the World Health Organization vitamin d supplement can lower the chance of respiratory tract infection. Fatty fish , egg yolk, beef liver,  Swiss cheese, and fortified foods like orange juice, and milk are  dietary sources of vitamin D.  Also sun exposure of 10-20 minutes a day can help increase intake of vitamin D, during the warmer months. Due to the fact there are minimal dietary food sources containing vitamin D, a supplement is encouraged if you are deficient in this nutrient. The vitamins found in greens powders can reduce your risk of chronic diseases in the long term. Also, try using the Kratom Vancouver supplement to help you be more energetic and help your immune system. Before buying a greens powder product, read this review first: Athletic Greens AG1 Review: Is It Worth The Hype Or Superfood? Don’t Buy Until You Read This


Selenium is a mineral and antioxidant which lowers inflammation and supports the immune system by reducing oxidative stress in our body. Food sources of selenium come from selenium-rich soil like garlic, Brazil nuts, and onions. Other foods are, protein from animal tissue such as, seafood and fish, chicken, and meats. 


Of zinc’s many functions from reproduction, growth, and metabolism, immunity is also on the list. Research shows zinc balances the immune system by slowing the progression of the immune-response and reducing inflammation. Zinc decreases when the body is under stress, so fueling up of zinc-rich foods becomes crucial. Food sources of zinc are beans, chickpeas, yogurt, poultry, eggs, milk, and whole grains. We can find main sources of zinc in meat, poultry, and fish. Although these two nutrients come from similar food sources, it’s good to know that Vitamin D increases the absorption of zinc.


Our gut health plays a major role in our immune system, as about 80% of our immune cells live here! Our gut microbiome helps prevent against pathogens and regulate our immune system, amongst many other functions. Probiotic also known as the “good bacteria” are found in fermented foods like kefir, sauerkraut, cottage cheese, yogurt, or kimchi, which can help promote gut health. If experiencing gut problems, try the functional medicine sibo by Functional Medicine Associates. A probiotic supplement is discouraged as there are over 300 billions strains. Natasha Haskey, a research dietitian states “If you take a probiotic that acts on the wrong type of cell and suppresses the immune system, it can do more harm than good.” Furthermore, the health benefits of consuming probiotics only occur when they are alive and can diminish during their shelf-life.  


Did you know magnesium is involved with over 300 biochemical reactions in our body? Which is why it can help support our immune system. According to the Orthomolecular medicine news service,  70-80% of people in the USA are magnesium deficient! The recommended daily amount of magnesium for adults are 420 mg/day for men and 350 mg/day for women. Food sources of magnesium are beans, legumes, nuts, seeds, and whole grains,

In short consume a wide variety of fruits and vegetables, lean protein, and whole grains and many of these five nutrients are in one or more of these food groups!

*Always consult with your medical care provider and registered dietitian before starting a new supplement. 







escott-stump, S. (2015). Nutrition & Diagnosis-Related Care. Wolters Kluwer




I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."



Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.



Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!



Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.



My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.



Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.



I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.



I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.



I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!



I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.



I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.



I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!



I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.



I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.



The Family Food blog

The most reliable evidence-based nutrition information on child and adult nutrition.

Eat Right Bite by Bite

March is National Nutrition Month! .This years theme is “Eat Right Bite by Bite”. This means that we should be trying to eat healthier in small steps. Making improvements and changes to your nutrition and lifestyle in small bites can really add up over time. Think...

read more

3 hacks to eating guilt-free holiday desserts

3 hacks to eating guilt-free holiday desserts  by Carlie Saint-Laurent Beaucejour, MS, RD, LDN Who says you can’t make cookies, cakes, and desserts nutritious?  The holiday season includes more time with family, food, and yes - even holiday treats. Here are 3 hacks to...

read more

Holiday Food Safety

Just because you might be on break doesn’t mean food safety takes some time off! Be sure to keep your friends and family safe this holiday by ensuring proper safe food handling. Temperature: Your turkey isn’t done until its reached a temp of 165°F in 3 places:...

read more

Gain access to a personal Registered Dietitian today.

We accept most Health Insurance plans