Don’t Panic – Support Your Immune System!

Written By Pomme

by Cindy Solkin, Holistic Nutritionist

Fall is here– support your immune system!
Here are some easy steps you can take to help support a healthy immune system:

1. Eat Immune-Boosting Foods

Antioxidant-Rich Foods:

  • Beta-Carotene: Apricots, beets, broccoli, carrots, kale, corn, mangoes, grapefruit, spinach, pumpkin, tomato, tangerines

  • Vitamin C: Berries, broccoli, melon, cauliflower, mango, strawberries, tomato, peppers, kiwi

  • Vitamin E: Broccoli, mango, nuts, pumpkin, red peppers, spinach, sunflower seeds, almonds

  • Selenium: Brazil nuts, tuna, beef, chicken, mushrooms

  • Zinc: Meat, turkey, beans, nuts, whole grains

  • Garlic: Antiviral, antibacterial, antiseptic, and fights parasites

  • Omega-3s: Fish and flax seeds

2. Foods to Avoid

Reduce or eliminate:

  • Sugar

  • Salt

  • Coffee

  • Alcohol

  • Soft drinks

  • Red meat

These raise your body’s acidity and challenge your immune system.

3. Lifestyle Tips

  • Drink lots of tea! Tea contains polyphenols and flavonoids that fight disease and destroy free radicals.

  • Keep active. Try that great abs and butt workout on YouTube — or better yet, tune in to Pilates.

  • Reduce stress. Read a book, take a long bath, meditate.

4. Consider These Supplements

Vitamin C

Vitamin C increases the production of infection-fighting white blood cells and antibodies and boosts interferon, which coats cell surfaces to prevent viruses from entering.

  • Recommended: Around 200 mg per day is enough.

Vitamin E

Stimulates natural killer cells and B-cells, enhancing immune defense and potentially reversing age-related immune decline.

  • Recommended: 100–400 mg per day.

Carotenoids

Beta-carotene boosts infection-fighting cells, acts as a powerful antioxidant, and reduces the risk of cardiovascular disease.

Zinc

Increases white blood cell production, strengthens immune response, and supports T-cell production.

  • Recommended: 15–25 mg per day

  • Caution: Too much zinc (>75 mg/day) can inhibit immune function.

Omega-3 Fatty Acids

Found in flax oil and fatty fish (salmon, tuna, mackerel), omega-3s boost phagocyte activity and protect against overreactions to infection.

  • Tip: Take additional vitamin E with omega-3 supplements for best results.

Vitamin D

Supports immune balance, reduces infection frequency, and may improve autoimmune conditions.

  • Recommended: Up to 10,000 IU weekly.

Astragalus

A traditional Chinese root that acts as an adaptogen, helps manage stress, and supports immune defense. Available as tinctures and capsules.

Probiotics

Gut health = immune health. Probiotics increase immune cell activity, reduce infection risk, and help recovery after antibiotics.

Oregano Oil

Rich in carvacrol, thymol, and rosmarinic acid, oregano oil is a powerful antioxidant, antimicrobial, and antifungal — excellent for throat and sinus support.

Echinacea

Packed with antioxidants and compounds that boost immune response. Known for reducing cold duration and supporting infection recovery.

Ionic Silver

A potent antimicrobial that can be used topically for wounds or internally to help prevent sinus infections and fight bacteria, viruses, and fungi.

Cindy Solkin, CNP

Cindy works with clients to identify healthy life choices and make positive changes. Her areas of experience include inflammatory issues, auto-immune disorders, allergies, weight management, digestive issues, hormone imbalances, and more.

If you looking to make some healthy changes, Cindy would be happy to chat with you! Book an appointment or your complimentary 15-minute Clarity Session at EvokeLife.co at the Pomme Clinic in Port Coquitlam, BC!

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