Healthy Tips to Strengthen Your Immune System

The Immune System is a collection of interrelated cells, chemical messengers and other proteins, working together to protect the body against various bad actors including toxins and viruses. So, if the goal is overall good health, it makes sense to focus on building a stronger immune system.

The good news is, most of our immune health is determined by our lifestyle choices and not by our genes!

Our guts, while responsible for about 75% of our immunity, are also home to trillions of microorganisms and some 400 or so bacteria living in the digestive tract. Fermented foods like sauerkraut, kombucha, kefir and miso all keep your immune system on point. I’ve long taken a daily probiotic called FloraFood that may help in supporting digestive health. Find it at

Diet Decisions

Many of the foods we eat don’t come packed with nutrients. Instead, they’re loaded with refined and processed ingredients carrying high fat and extra, empty calories.

We benefit our immune systems by eating more leafy green vegetables. They’re chock full of enzymes, minerals, fiber, and vitamins. AIM Barley Life and CoCoa LeafGreens are my go-to concentrated green whole food supplements.

  • Carotenoids found in carrots and beets also boost immune function and contain vitamin A.
  • Beta-carotene found in carrots, sweet potatoes, broccoli, spinach, tomatoes, apricots, papaya, melons, and plums protect your cells.
  • Flavonoids are the pigments found in fruit, vegetables, cocoa, and are high in vitamin C

Our immune function is also closely linked to our fat intake. Essential fatty acids and vitamin E play a crucial role in a healthy immune system.

Factors That Negatively Impact the Immune System

  • Industrial pesticides
  • Stress
  • Excess caffeine and alcohol
  • Antibiotics
  • Drugs
  • Obesity

Additional Good Choices for The Immune System Zinc, vitamins C, D, and B, are all recommended to support the immune system. Other natural products like quercetin, selenium, turmeric, echinacea, and garlic are also beneficial.

A good digestive enzyme supplement may also improve immune function by assisting in digestion. I recommend AIM Prepzymes.

We each have the power to make good choices for our health. Strive for a happy balance between work, relaxation and exercise, and eat plenty of fruits and veggies.

Remember – it’s about quality, not quantity. Nature’s pantry is abundant with quality foods to indulge and enjoy – all designed by the Creator to keep us strong and healthy,

Curried Butternut Sweet Potato Soup


  • 2 tablespoons avocado oil
  • 2 large leeks, rinsed, halved, and sliced
  • 3 cloves garlic, peeled and crushed
  • 2 teaspoons yellow curry powder
  • ½ teaspoon turmeric
  • 4 cups of non msg, low sodium vegetable broth
  • 2 lb, 12 oz sweet potato, butternut squash or pumpkin, peeled and cubed
  • 1 apple, peeled and diced
  • ½ cup full-fat coconut milk
  • Pink salt and freshly crushed black pepper to taste


  • Sauté the leeks and garlic in the coconut oil
  • Add the curry powder and turmeric and cook for an extra minute
  • Add sweet potatoes/pumpkin/butternut squash, stock, and apple
  • Simmer for 30 minutes until soft
  • Allow to cool
  • Pour into a blender or food processor and blend until smooth
  • Pour back into pot, heat over low heat (do not boil)
  • Add coconut milk before serving and garnish with raw pumpkin seeds

Kale & Apple Salad


  • 6 cups fresh curly kale, de-stemmed, chopped
  • 2 apples, honey crisp or granny smith apples, seeds removed, thinly sliced
  • ½ cup cranberries
  • 1 small red onion, peeled, and finely diced
  • 4 oz. honey goats or vegan feta or 1 avocado, diced
  • ½ cup walnuts, lightly toasted

Salad Dressing

  • 1/3 cup cold-pressed olive oil
  • 3 tablespoons white wine vinegar or raw apple cider vinegar
  • 2 tablespoons raw honey or maple syrup • juice of ½ orange
  • 1 tablespoon orange zest
  • 1 garlic clove, peeled, crushed
  • ½ teaspoon Dijon mustard
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 1 teaspoon cinnamon


  • Dressing: mix the salad dressing ingredients together in a highspeed blender and blend until creamy and smooth. Set aside.
  • Massage 3 tablespoons of the dressing into kale for 4-5 minutes.
  • On top of the kale, add the apples, red onion, goat cheese, walnuts, and cranberries.
  • Pour the remainder of the salad dressing over the salad, and season to taste.

is the founder of Alive Again LLC, wife of a missionary, and the mother of three beautiful daughters. She is a regular nutritionist guest consultant on WIS-TV, and her speaking engagements include corporate seminars and church groups. She would love for you to visit Leré’s Barn where she features healthy cooking demos, wellness educational classes, and custom corporate and group talks. For more information please visit

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