Build a Vital Defense System This Summer
Better be safe than sorry...
Build a vital defence system!
In the last 2 years, immunity has been a buzz word and has been top of mind for so many people, but why is that so important in these unprecedented times? Because the purpose of the Immune System is to protect against infection, disease, and repair deficiencies in the body.
What can we do naturally to build a vital defense system?
The immune system is a network of cells, tissues, and organs that work together to defend your body from harmful germs. It’s like having your own army! When bacteria, viruses, parasites, toxins, pollution, and other germs (pathogens) invade your body, they multiply and attack. This invasion is called an infection (microbes). Infections cause the diseases that make you sick.
Your immune system protects you from the disease by fighting off the invading germs.
How does the immune system work?
Your immune system is always on patrol in your body. When it comes across an invading germ (pathogen), it attacks it. This is called an immune response. Very much like the soldiers in an army going on a recognition mission!
- Your immune system sounds the alarm, so your body knows there is an infection.
- It begins releasing antibodies to fight the germ — think of antibodies as soldiers designed to fight off the specific germ you have. This process can take a few days.
- The antibodies work to attack, weaken, and destroy the germ.
- Afterwards, your immune system remembers the germ. If the germ invades again, your body can recognize it and instantly send out the right antibodies, so you don’t get sick again! HOW?
- It keeps a record of every germ it has ever defeated, in types of white blood cells, specifically known as “memory cells” (B & T lymphocytes)
- Some infections, like the flu, common cold or viruses, must be fought many times because so many different strains of the same type of virus can cause these illnesses
- Catching a cold or a flue from one virus does not give you immunity against all other viruses.
This protection against a certain disease is called immunity. Immunity can last your whole life.
The main systems that protect you are:
- Blood – White Blood Cells
- Antibodies
- The complement system
- The lymphatic system
- Lymph node cells - Macrophages and Lymphocytes.
- Thymus Gland
- Spleen
- Malt/Galt - Tonsils, appendix, Peyer's patches
- Gastrointestinal System – includes microbiome/gut bacteria ( 70% of the immune system is located here)
- Liver
- Nervous and Endocrine Systems (adrenal glands)
- Bone marrow
Building and improving the immune system
You can help your immune system by having proper nutrients and source of foods.
ANTIOXIDANTS
Vitamin A - Beta-carotene
- Orange, yellow, green fruit and vegetables - Carrots, sweet potato, broccoli, kale, and dark leafy greens
- Egg yolks, whole milk
Vitamin C – The “Muscle” of the Immune System
- Berries, citrus fruits, peppers, broccoli, tomatoes** especially cooked
Vitamin E – Tocopherol
- Spinach, dark leafy greens
- Sunflower seeds, nuts (almonds and hazelnuts), whole grains
Zinc
- Radicchio
- Sunflower seeds, pumpkin seeds, pecans, oats, rye, soybeans (non-GMO)
- Animal meat, seafood; salmon, cod, sardines, halibut and sea bass to name a few
ADDITIONAL IMPORTANT SUPPLEMENTS
Vitamin D – The ‘Sunshine Vitamin” that helps regulate the Immune System
The body makes Vitamin D from the sun’s UV rays. If you have sun absorption issues and therefore a Vitamin D deficiency, there are other options and treatments, such as UVB Vitamin D therapy, which can give you up to 25,000 UI on your skin or an over-the-counter supplement.
'Vitamin B
- Nutritional yeast, whole grains, egg yolk, organ meats
Omega 3
- Flaxseed oil, fish oils, fish; salmon, tuna, cod
Protein
- Clean, organic, preferably plant-based
OTHER IMMUNE BUILDING FOODS
Ginger: It is not only a source of flavor in recipes but an ancient herbal remedy for respiratory ailments, nausea, pain, and infection. Ginger contains active compounds that are packed with potent antioxidant, antimicrobial, and anti-inflammatory properties. Ginger can also inhibit or destroy bacterial, viral, and fungal pathogens. Just consuming .5 to 2 grams a day of fresh ginger is great, and you can eat it fresh, ground, juiced with a bit of lemon, Manuka honey and powdered turmeric.
Garlic: There is over 6,000 peer-reviewed studies and reports that evaluated garlic’s ability to boost the immune system, its support detox, an antioxidant, anti-bacterial and anti-fungal. Helps regulate the adrenal glands that produce stress hormones, garlic fights fatigue that can weaken the immune system. As a fact, the World HealthOrganization (WHO) recommends daily consumption of a clove of raw or roasted garlic. It can also act as a natural blood thinner, so be careful if you are taking anti-coagulant medications, consult your health provider.
Fermented foods do miracles for your gut health! Sauerkraut, kimchi, kefit, kombucha, June tea. In addition to fermented foods, raw honey, bone broth and apple cider vinegar are excellent for your gut!





