6 Daily Tips To Have A Strong Immune System That's Ready For Anything 

If there's one thing the past year and a half has taught us, it's that immune resilience is everything. Pre-pandemic, perhaps you focused on your immune health only when you were feeling under the weather or braving allergy season. Now? Daily immune support is top of mind for many—so that your immune system stays sharp and ready for anything that comes its way. 

"If your immune system doesn't have the daily tools it needs, it won't be ready for offenders, whatever form they may be," says mbg director of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, on this episode of the mindbodygreen podcast. It raises the question: How can you make sure your immune system is primed and ready? 

It's something we've discussed time and again: The more colors on your plate, the more antioxidants you'll likely consume. (Better yet, opt for the deeply hued fruits and veggies, as research shows these may have more concentrated antioxidants.) 

Antioxidant-rich foods are key for an immune-supporting diet: "Imagine [your immune cells] are fighting for you," says Ferira. "In that fighting, they are creating a lot of free radical damage. Well, we need antioxidants to come up and clean it up, so the front line can continue to do their hard work." 

According to Ferira, it's time to give omega-3s the credit they deserve. "They are absolutely a nutrient, and it's a major gap," she says. "Over 95% of Americans do not get two servings of oily fish2 that are high in EPA and DHA—these wonderful omega-3s that are anti-inflammatory naturally in the body." 

When you think of ways to support immunity, adequate protein might not top the list. But according to Ferira, high-quality protein is a must. "Without protein, you don't have your macro base to support the immune system," she notes. See, protein offers amino acids and peptides, which are building blocks for white blood cells. That's why to heal and rebuild new cells and tissue and for immunity, research shows you need a sufficient amount of protein. 

By "old school," Ferira means the basic immune-supporting nutrients that are well documented and ever-popular—nutrients like vitamin C, vitamin D3, and zinc. She explains how immune-essential micronutrients are critically important to help bolster your natural defenses on the daily.* (You know, so that your immune system remains ready for anything.)* 

We'll start with quercetin: "This potent antioxidant has antiviral and anti-inflammatory actions in the body," says Ferira.* In fact, research from systematic reviews and meta-analyses demonstrates that supplementation with flavonoids including quercetin has been shown to strengthen immune function4 and improve respiratory health and wellness5.* This potent polyphenol can help "to bolster your antioxidant defenses on a daily basis," Ferira adds.*