Eating for Immunity: Your Questions Answered

With winter on its way, functional foods and their innate nutrients become more important than ever for increased immune support. At Carbonaut, we know that eating certain foods contribute to better immune systems during cold and flu season, so let’s get into the nitty gritty of it.

Here are your questions, answered:

QUESTION: Does eating low carb weaken your immune system?

ANSWER: No. Carbohydrates break down into sugars, and excessive sugar can deplete the immune system and wreak havoc on gut health¹. By avoiding carbs, you avoid extra sugar, which keeps your immune system healthier and happier.

QUESTION: What nutrients should I focus on for immune health while eating low carb?

ANSWER: There’s a whole universe to explore when it comes to immune-supporting foods and their unique nutrients that help us flourish over the winter. These include:

Minerals to moon over: zinc and magnesium

These minerals help immune cells work properly and support overall energy. You’ll find them in pumpkin seeds, almonds, spinach, and hemp seeds.

Zinc and magnesium have very important roles when it comes to immunity. Zinc has been hailed as the “gatekeeper of immune function²” because it helps immune cells grow and function properly to better fight off viruses.

Magnesium supports better sleep, helps regulate cellular activity, reduces inflammation, and helps in the fight against common pathogens—all which can in turn greatly support your immune system³.

Vitamins with vast benefits: C, D, and E

• Vitamin C: Helps your body fight off infection and keeps cells healthy. Find it in foods like lemon, lime, broccoli, and leafy greens⁴.
• Vitamin D: Supports immune cell function and helps regulate inflammation. You can get it from sunlight⁵ , but you can also find it in mushrooms and other plant-based foods.
• Vitamin E: A powerful antioxidant that helps protect your cells from damage⁶. Low carb foods that are high in vitamin E include broccoli, spinach, avocado, olive oil, almonds, sunflowers seeds, and butternut squash.

Healthy fats: Try avocados, nuts, and seeds for a natural boost. They help your body absorb fat-soluble vitamins (like D and E) and reduce inflammation.

In summary, research has proven that “by consuming sufficient amounts of water, minerals such as zinc and magnesium, micronutrients, herbs, and foods rich in vitamins C, D, and E, and adopting a healthy lifestyle, one can enhance their health and immunity, and prevent infections⁷.”

QUESTION: Why does everyone talk about the gut and immunity together?

ANSWER: Just as the sun is the powerhouse of the solar system, your gut is the powerhouse of your immune system! Up to 80% of the body’s immune cells are located in the gut, and the gut’s microbiome affects systemic immunity⁸.

Essentially, the healthier your gut, the less likely you are to get sick.

QUESTION: Isn’t fiber important for gut health? How can I get enough on a low carb diet?

ANSWER: Do stars twinkle in the night sky? You bet!

Fermented foods are true stars when it comes to gut health. They’re naturally packed with beneficial bacteria that support gut health—and your immune system. Sauerkraut, kimchi, and fermented pickles are stellar options, all low carb and super gut friendly.

If you’re a dairy eater, unsweetened kefir and plain yogurt can also be great options. Together, these foods help keep your gut microbiome thriving, so your immune defenses stay strong all season long.

QUESTION: What are the best immune-supporting low carb meals for cold weather?

ANSWER: When the temperature drops, your body craves warmth, nourishment, and balance. Seasonal stews, veggie casseroles, homemade soups, and citrus teas are all excellent immune-supporting choices for cold weather.

Look for recipes that use ingredients that naturally boost your defenses, like garlic, leafy greens, cauliflower, and herbs such as turmeric or ginger. These foods not only deliver key nutrients but also help your gut stay balanced and your energy steady through the colder months.

When you’re ready for something hearty, cozy and low carb, check out our new recipe for Harvest Garden Gratin. It’s comfort food that keeps your immune system grounded and glowing.

QUESTION: Do I need supplements for immune support on a low carb diet?

ANSWER: If your diet is whole and varied, you shouldn’t need to take supplements. However, if you do feel like you want some extra support, we recommend talking to your doctor about which supplements would make the most sense for you.

Remember, nourishing your immune system doesn’t have to feel complicated or bland. Every choice you make, from the ingredients in your meals to the products you stock your pantry with, has the power to help your body thrive all winter long. When you choose high-fiber, number-conscious foods like Carbonaut, you’re supporting not just your gut health but your overall well-being.

Be well and stay stellar, friends!

Learn more about our science-backed nutrition by signing up for our monthly newsletter at the bottom of this page, and follow us on Instagram, Facebook and Pinterest for all the low carb inspiration.

1. Shomali, N., Mahmoudi, J., Mahmoodpoor, A., Zamiri, R. E., Akbari, M., Xu, H., & Shotorbani, S. S. (2021). Harmful effects of high amounts of glucose on the immune system: An updated review. Biotechnology and applied biochemistry, 68(2), 404–410. https://doi.org/10.1002/bab.1938 ↩︎
2. Wessels, I., Maywald, M., & Rink, L. (2017). Zinc as a Gatekeeper of Immune Function. Nutrients, 9(12), 1286. https://doi.org/10.3390/nu9121286 ↩︎
3. Ashique, S., Kumar, S., Hussain, A., Mishra, N., Garg, A., Gowda, B. H. J., Farid, A., Gupta, G., Dua, K., & Taghizadeh-Hesary, F. (2023). A narrative review on the role of magnesium in immune regulation, inflammation, infectious diseases, and cancer. Journal of health, population, and nutrition, 42(1), 74. https://doi.org/10.1186/s41043-023-00423-0 ↩︎
4. Abdullah, M., Jamil, R. T., & Attia, F. N. (2023). Vitamin C (Ascorbic Acid). In StatPearls. StatPearls Publishing. https://pubmed.ncbi.nlm.nih.gov/29763052/ ↩︎
5. Aranow C. (2011). Vitamin D and the immune system. Journal of investigative medicine : the official publication of the American Federation for Clinical Research, 59(6), 881–886. https://doi.org/10.2310/JIM.0b013e31821b8755 ↩︎
6. Lewis, E. D., Meydani, S. N., & Wu, D. (2019). Regulatory role of vitamin E in the immune system and inflammation. IUBMB life, 71(4), 487–494. https://doi.org/10.1002/iub.1976 ↩︎
7. Singh, D. N., Bohra, J. S., Dubey, T. P., Shivahre, P. R., Singh, R. K., Singh, T., & Jaiswal, D. K. (2023). Common foods for boosting human immunity: A review. Food science & nutrition, 11(11), 6761–6774. https://doi.org/10.1002/fsn3.3628 ↩︎
8. Wiertsema, S. P., van Bergenhenegouwen, J., Garssen, J., & Knippels, L. M. J. (2021). The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients, 13(3), 886. https://doi.org/10.3390/nu13030886 ↩︎