5 IMMUNE-BOOSTING NUTRIENTS

To prepare for the change of seasons, be sure to have these five powerful nutrients on hand. Experiment and see which ones work best for you.

Elderberry Extract: Elderberries contain a special active ingredient that helps support immune health. I recommend a remarkable elderberry extract developed by Israeli scientists called Sambucol (which comes from the Latin name for elderberry, Sambucus nigra). Research suggests that this patented elderberry extract helps provide additional support. Whatever product you use, I recommend taking 4 g daily of elderberry extract in conjunction with vitamin C, propolis, and zinc.

Vitamin C: Without a doubt, vitamin C is critical for your immune system. I routinely take 2000 mg of vitamin C a day, year round. But when you need extra immune system help, I recommend taking 500 to 1,000 milligrams every 2 hours.

Zinc: You've probably heard of zinc lozenges—and with good reason. This critical mineral helps to fight free radicals in your body and promotes immune function. I recommend taking 10 mg of zinc when your body needs it.

Bee Propolis: If you've been with me a while, you know what a fan I am of bee propolis. This waxy resin is used by bees to waterproof their hives, and herbalists have prized it for centuries for its immune supporting properties. I recommend taking 75 mg daily.

Superfoods: Superfoods like spirulina, have been traditionally used to feel healthy and support your immune system. I encourage you to begin taking advantage of them right away. And remember, taking them as part of your multinutrient is easier and a lot less costly. Glyconutrients will also provide you with the necessary plant sterols that are easily absorbed and will boost your immune system.

Eat Your Way to a Strong Immune SystemA healthy diet is critical for keeping your immune system strong. In the fall and winter, I especially recommend these powerful immune-boosting foods:

Mushrooms: Many people don't realize this, but certain mushrooms have strong traditional use as immune boosters. That's because mushrooms contain complex sugar molecules called polysaccharides that stimulate the immune system. Shiitake, reishi, cordyceps, maitaki, and Coriolus versicolor mushrooms are your best sources. Unfortunately, the regular white mushrooms most commonly sold in stores do not contain the powerful polysaccharides.

Colorful Vegetables and Fruits: Red, orange, and purple fruits and vegetables, such as sweet potatoes, red peppers, beets, berries, and carrots, are packed with immune-boosting antioxidants, beta carotene, and the all-important vitamin C.

Garlic: It's not just good for your cholesterol—garlic also helps fortify your immune system. For overall health, I recommend eating at least a clove of garlic each day.

Yogurt: As you know, yogurt helps promote healthy digestion, but that's not all. There are some promising studies that show that eating 2 cups of yogurt a day may help boost your immune system. Just remember that you need to look for yogurt that hasn't been heat-treated.

Ginger: One of the most satisfying tonics when you're not feeling your best is ginger tea. Ginger is a potent diaphoretic—which in plain English means it helps to make you perspire, and warms the body from the inside. Plus, ginger is rich in immune-boosting zinc. To make a therapeutic ginger tea, grind a one-inch slice of fresh ginger, squeeze the juice of half a lemon, and add to a cup of steaming hot water along ith 1/4 teaspoon cinnamon

Dr. David Williams