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Boosting Immune Health Through Nutrition and Lifestyle

Writer's picture: Jessica Isaacs, RDJessica Isaacs, RD

Updated: Jan 29


In today’s fast-paced world, maintaining a strong immune system has become more important than ever. Whether you're simply trying to stay healthy for sport, through the winter months, or while traveling, your immune health plays a vital role in how well your body performs and recovers. While there’s no magic pill to guarantee immunity, there are plenty of foods, nutrients, and daily habits you can incorporate to help keep your defenses strong.


The Foundations of a Strong Immune System

A resilient immune system starts with consistent, healthy habits. Proper nutrition, adequate sleep, hydration, and regular physical activity form the building blocks. While you can't control every exposure to germs or illness, you can give your body the tools it needs to fight back and recover quickly.


Key Nutrients for Immune Support

Here’s a look at the most critical nutrients that can give your immune system a boost and how to include them in your diet:


  1. Vitamin C

    • Why It’s Important: Vitamin C is a powerful antioxidant that supports the production of white blood cells, helping your body fight infections.

    • Sources: Citrus fruits (oranges, grapefruit, lemons), bell peppers, strawberries, broccoli, and kiwi.

    • Pro Tip: Incorporate a serving of vitamin C-rich foods into your breakfast to kickstart your day with immune support. Try adding fresh oranges or kiwi to your yogurt or oatmeal.

  2. Zinc

    • Why It’s Important: Zinc helps maintain the integrity of immune cells and plays a role in inflammation regulation.

    • Sources: Oysters, red meat, poultry, pumpkin seeds, lentils, and chickpeas.

    • Pro Tip: Sprinkle pumpkin seeds onto salads or yogurt, or include a lean meat option at meals.

  3. Vitamin D

    • Why It’s Important: Known as the “sunshine vitamin,” vitamin D is crucial for immune cell activation and fighting infections.

    • Sources: Fatty fish (salmon, mackerel, sardines), egg yolks, fortified dairy or plant-based milk, and sunlight exposure.

    • Pro Tip: If you don’t get much sunlight, consider a 3rd party-tested vitamin D supplement..

  4. Blackcurrant Antioxidants

    • Why It’s Important: Blackcurrants are rich in anthocyanins, potent antioxidants that reduce inflammation and support immune function.

    • Sources: A blackcurrant powder like 2before.

    • Pro Tip: Try 2before Blackcurrant Immunity Booster with warm water with honey and lemon for a comforting and antioxidant-rich drink. It’s a simple, tasty way to support your immune system, especially during colder months or while traveling.

  5. Probiotics

    • Why They’re Important: Gut health is closely tied to immune health. Probiotics promote a healthy gut microbiome, which plays a critical role in defending against pathogens.

    • Sources: Greek yogurt, kefir, kimchi, sauerkraut, miso, and probiotic supplements.

    • Pro Tip: Incorporate a serving of fermented foods daily to keep your gut in balance.

  6. Omega-3 Fatty Acids

    • Why They’re Important: Omega-3s are anti-inflammatory and help regulate immune responses.

    • Sources: Salmon, walnuts, chia seeds, and flaxseeds.

    • Pro Tip: Add a handful of walnuts or chia seeds to your meals for an easy omega-3 boost.


Immune-Boosting Habits for Everyday Life

In addition to fueling your body with nutrient-dense foods, adopting these daily habits can further strengthen your immune system:


  1. Stay Hydrated

    • Dehydration can impact the lymphatic system, which is crucial for immune function. Aim to drink at least half your body weight in ounces of water daily, and more if you're active.

    • For variety, try infused water with fresh fruit, mint, or cucumber.

  2. Prioritize Sleep

    • Your body repairs and regenerates immune cells while you sleep. Adults should aim for 7-9 hours of quality sleep per night.

    • Consider creating a bedtime routine with calming activities like reading or light stretching.

  3. Manage Stress

    • Chronic stress suppresses immune function. Incorporate stress-relieving activities such as yoga, meditation, or journaling into your daily routine.

  4. Practice Regular Handwashing

    • It may sound simple, but hand hygiene is one of the most effective ways to prevent the spread of illness.

  5. Exercise Moderately

    • While regular exercise boosts immune health, overtraining can have the opposite effect. Balance intense training sessions with adequate recovery and rest days.


Travel Tips for Immune Health

Traveling can be taxing on your immune system, especially with exposure to new environments and germs. Here are some ways to stay healthy on the go:


  1. Pack Immune-Boosting Snacks

    • Bring along portable options like Greek yogurt, trail mix, or single-serve packs of 2before Blackcurrant Powder for a quick and nutrient-packed boost.

  2. Stay Hydrated During Flights

    • Airplane cabins are notoriously dehydrating. Drink plenty of water and avoid excessive caffeine or alcohol.

  3. Stick to Your Sleep Schedule

    • If you’re traveling across time zones, try to adjust your sleep schedule gradually and bring items like an eye mask or earplugs for better rest.

  4. Prioritize Hygiene

    • Use hand sanitizer frequently and avoid touching your face. Wipe down surfaces like airplane tray tables or hotel remotes.

  5. Opt for Balanced Meals

    • Airports and travel stops often have limited food options, so aim for meals with lean protein, whole grains, and fruits or vegetables to support your immune system.


Why Blackcurrants Deserve a Spot in Your Routine

Blackcurrants are a lesser-known superfood that packs a punch when it comes to immune health. Rich in anthocyanins, these tiny berries can help reduce inflammation and improve your body's ability to recover from stress, whether it's from training, travel, or everyday life.

Incorporating blackcurrants into your daily routine doesn’t have to be complicated. The 2before Immunity Booster is an easy way to enjoy their benefits. Made with New Zealand blackcurrants, this drink mix is rich in antioxidants and pairs well with warm water, honey, and lemon for a soothing and functional beverage. Whether you're preparing for a busy week or recovering from a long trip, 2before can be a valuable addition to your immune-boosting toolkit.


Check out the recipe for the Immunity Booster drink and explore the benefits of blackcurrants by visiting 2before's website.


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