Originally published in Vents Magazine
A strong immune system protects against illness, supports recovery, and boosts your energy and overall performance. What you eat plays a major role in how well your immune system functions. According to fitness trainer Eugenio Pallisco, while there’s no single “superfood” that can prevent you from getting sick, with the nutritional balance, you equip your body with the tools it needs to defend, repair, and thrive.
Understanding the Immune–Nutrition Connection
The immune system is powered by countless processes that rely on specific nutrients to work efficiently. Vitamins, minerals, and antioxidants help create white blood cells, repair tissue, and neutralize free radicals that cause inflammation. When those nutrients are missing, the body becomes less effective at responding to stress and fighting off infection. Eating a balanced diet ensures that each part of the immune system, from the cells that patrol for invaders to the ones that heal wounds, can do its job.
Key Nutrients That Support Immunity
Certain nutrients stand out for their role in immune health. Vitamin C, found in citrus, bell peppers, and strawberries, helps boost white blood cell activity. Vitamin D supports the body’s ability to regulate immune responses and is often low in people who spend much of their time indoors. Zinc, found in nuts, seeds, and seafood, helps maintain skin integrity and speeds recovery from illness. Omega-3 fatty acids reduce chronic inflammation, while antioxidants from leafy greens, berries, and green tea protect cells from oxidative stress.
Why Whole Foods Work Better Than Supplements
While supplements can fill gaps, Eugenio Pallisco encourages clients to focus on real food first. Whole foods provide a wide range of nutrients in forms the body absorbs more efficiently. They also contain fiber, plant compounds, and healthy fats that work together to reduce inflammation and promote gut health. A balanced plate filled with colorful produce, lean protein, and complex carbohydrates provides a more sustainable foundation for long-term health than pills or powders.
The Role of Gut Health in Immunity
Nearly 70 percent of the immune system resides in the gut. A healthy gut microbiome helps regulate inflammation and improves nutrient absorption. Foods rich in probiotics, such as yogurt, kefir, and fermented vegetables, introduce beneficial bacteria. Prebiotic foods, like garlic, onions, and oats, feed those bacteria, helping them thrive. Together, they create a balanced environment that strengthens immune defenses from the inside out.
Lifestyle Factors That Strengthen the Immune System
Nutrition is just one part of the immune-support equation. Adequate sleep, regular exercise, and stress management all contribute to stronger defenses. Chronic stress and poor sleep can suppress immune response, while consistent movement improves circulation, helping immune cells reach every part of the body more effectively. Combining these lifestyle habits with a nutrient-rich diet creates a holistic approach to wellness that supports energy, focus, and longevity.
The Bottom Line
Eating the right foods won’t make you invincible, but it will make your immune system more resilient. Eugenio Pallisco emphasizes that small, consistent choices, like eating colorful produce, staying hydrated, and managing stress, build the foundation for better health. Nourishing the body with real, whole foods gives it what it needs to recover faster, perform better, and stay strong all year long.
About The Expert
Eugenio Pallisco is a certified personal trainer based in Dallas, Texas. Known for his holistic approach to health and fitness, he helps clients build strength, energy, and confidence through tailored training and sustainable lifestyle habits.