Boost Your Immune Power with Berries, Mushrooms, Greens, and Probiotics!

The immune system plays a crucial role in defending our bodies against harmful pathogens, allowing us to lead healthy lives. Strong immune function is vital for long-term health and wellbeing, and fortunately, it can be greatly influenced by our surroundings, environment, lifestyle choices, and diet. Emerging research suggests that we can train our immune system to function better, even on a genetic level.

Research on genes and immunity

There has long been suspicion that our health and disease are inherited through our genetic makeup. Researchers have recently discovered that alterations in certain genes influence the number of specific immune cells a person has. Such genetic changes were linked to risks of autoimmune diseases such as rheumatoid arthritis and celiac disease.

In addition, it has been found that specific foods, herbs, and activities like yoga can also impact immunity on a genetic level. This groundbreaking revelation means that our genes can behave differently depending on the circumstances. Although more studies are required in this area, plenty of evidence suggests that we should incorporate certain approaches into our health regimens to support immune activity on a genetic level.


Researchers at the Linus Pauling Institute at Oregon State University analyzed over 400 compounds to investigate their effect on the human immune system. Resveratrol found in red grapes and pterostilbene found in blueberries were found to work synergistically with vitamin D to increase the expression of a significant immune function gene called CAMP (cathelicidin antimicrobial peptide). Additionally, previous studies have shown that curcumin, the active ingredient in turmeric, influences the CAMP gene and supports healthy immune function.

Medicinal mushrooms

Certain species of medicinal mushrooms are high in vitamin D, which contributes to their remarkable health-promoting and immune-boosting properties, even at the genetic level. Mushrooms also provide other sophisticated immune benefits, as they contain numerous health-promoting compounds like beta-glucans that train the immune system to function optimally. Examples of such mushrooms include reishi, maitake, shiitake, cordyceps, and coriolus. Make sure to include these fungi in your diet to reap their incredible immune-boosting benefits.

Greens and cruciferous vegetables

Cruciferous vegetables such as broccoli, cabbage, and kale belong to one of the most nutrient-dense groups of vegetables, providing powerful support for immunity. These foods are rich in sulfur-containing compounds that help reduce toxins and pathogens in the body while supporting optimal tissue repair. Studies show that these vegetables, as well as green leafy vegetables, activate genes associated with immunity. Incorporate these superfoods into your diet for optimal immune and overall health.


Cultured, fermented foods like sauerkraut and yogurt are an excellent way to ensure we get enough beneficial probiotic bacteria into our systems. These friendly microbes have proven to be extremely beneficial for digestion and immunity. Beneficial microbes such as lactobacillus acidophilus help increase the expression of genes related to immunity, combat harmful invaders, and support the production of key enzymes and nutrients crucial for immunity and overall health. Taking a probiotic supplement is key to supporting optimal immune function.

Although we don’t have foolproof solutions for colds and flu, supporting the foundation of immunity with nutrients that work from various angles to fight harmful invaders, support critical immune cells, and increase the expression of specific genes controlling immune function, is vital for staying healthy. Don’t forget to incorporate extra sleep and stress relief measures into your daily routine to increase your chances of avoiding seasonal viruses and support overall health and vitality.