Immune System

We know the immune system is important for staying healthy, but what exactly is it and what can we do to support it?

The immune system is a complicated network of cells, tissues, and organs in your body and is the first line of defense against disease and infection. A healthy immune system is important at every age. A strong immune system helps protect against infections from bacteria and viruses as well as helps to heal wounds.

Focusing on eating a variety of nutrient-rich foods and adopting healthy lifestyle behaviours plays an important role in its function.

Your Immune System

There are micronutrients in the foods we eat that play a key role in supporting the immune system

An important step you can take for your immunity is to ensure you’re eating a balanced diet in order to fulfill the daily requirements of these micronutrients. Find out how each of them serves your body and which foods you can find them in.

Vitamin D

What it does: Works with calcium and phosphorus to make strong bones.

Where to find it: Mushrooms are the only source of vitamin D in the produce aisle and one of the few non-fortified food sources. It can also be found in salmon, fortified milk & eggs.

Vitamin C

What it does: Acts as an antioxidant to help protect cells from damage. Vitamin C also helps the body absorb iron and supports proper immune function.

Where to find it: Citrus fruits, berries, melons, tomatoes, kiwifruit, bell peppers and broccoli.


What it does: Helps the immune system fight off invading bacteria and viruses.

Where to find it: Mushrooms, lobster, beef, pork, Swiss cheese and nuts.

Vitamin E

What it does: Fights off invading bacteria and viruses while helping widen blood vessels to prevent blood clots.

Where to find it: Almonds, hazelnuts, sunflower seeds, peanut butter, pumpkin, and spinach.

Vitamin A

What it does: Vitamin A is important for normal vision, the immune system, and reproduction. It also helps the heart, lungs, kidneys and other organs function properly.

Where to find it: Spinach, carrots, dairy products, liver, and fish.

Vitamin B6

What it does: Plays an important role in immune function. It’s also needed for enzyme reactions and helps the body use and store energy from protein and carbohydrates.

Where to find it: Shiitakes, bananas, squash, chickpeas, wheatgerm, chicken and tuna.

Vitamin B12

What it does: Helps keep the body’s nerve and blood cells healthy and helps make DNA.

Where to find it: Found in salmon, tuna, beef, chicken, eggs, milk, and nutritional yeast.


What it does: Helps to keep tissues healthy by preventing cell damage.

Where to find it: Crimini and portabella mushrooms, grains, Brazil nuts, halibut, ham, beef and turkey.


What it does: Carries oxygen via blood cells throughout the entire body, and is essential in the production of red blood cells.

Where to find it*: Oysters, legumes, potatoes, red meat, seafood, tofu and spinach.


What it does: Needed by the body to make DNA and other genetic material.

Where to find it: Asparagus, broccoli, brussels sprouts, kidney beans, edamame and avocado.


What it does: Used by the body to make energy, connective tissues and blood vessels. Helps maintain the nervous and immune systems.

Where to find it: Shiitakes, potatoes, cashews, turkey, spirulina and shellfish.


What it does: Probiotics are “good” bacteria that promote health by working to balance good & bad bacteria within the colon.

Where to find it: Cultured dairy products such as yogurt and in fermented foods such as kimchi.

unlock a whole new
level of flavour.

Mushrooms are powerhouses of flavour and nutrition on their own, but they truly shine when paired with complementary ingredients.

Why Power Pairings? It’s simple. Two is better than one! Combining the unique nutrients in mushrooms with other superfoods creates delicious meals that do more than just fill you up. They fuel your body, boost your mood, and make healthy eating a no-brainer.

Mushrooms + Chicken
Chicken, a lean source of protein, teams up with mushrooms, a treasure trove of vitamins and minerals. This combo builds muscle, boosts energy, and keeps you feeling satisfied. The earthy notes of mushrooms perfectly complement the mild flavour of chicken, creating a delicious and nutritious meal.

Mushrooms + Eggs
Eggs are a complete protein source, meaning they have all the essential amino acids your body needs. Mushrooms add a dose of immune-supporting goodness, making this the ultimate breakfast for an energizing start to your day. Add some umami to your morning eggs!

Mushrooms + Sweet Potato
Sweet potatoes bring the fibre and beta-carotene for gut health and vision, while mushrooms offer a rich umami flavour and a whole host of vitamins and minerals. Good for your eyes and digestion, this versatile duo can be roasted, mashed, or stuffed—the possibilities are endless!

Mushrooms + Beans
A dream combo for vegetarians and vegans, or anyone looking for a plant-based meal. This power pair creates a complete and satisfying meal that keeps you going all day. Next time you’re looking for a delicious and nutritious plant-based option, consider beans and mushrooms!

Mushrooms + Peppers
Bell peppers, with their vibrant hues, are packed with vitamins A and C, essential for healthy vision and a strong immune system. Meanwhile, mushrooms offer a meaty texture, savoury umami flavour, and a unique set of antioxidants like ergothioneine and selenium. This colourful combo is perfect for those seeking a balanced approach to eating!

Mushrooms + Pork
Pork and mushrooms are a classic for a reason! Pork brings the protein and B vitamins, while mushrooms add antioxidants and a deep, earthy flavour. Together, they create a well-rounded meal that’s good for your muscles and overall health.

Immune Support

The immune system is the body’s first line of defense against disease and infection.

A healthy and strong immune system helps protect against infections from bacteria and viruses. There are many lifestyle habits you can adopt to support a healthy immune system.


+ Get enough sleep

+ Manage your stress

+ Consume less sodium, saturated fat and added sugars

+ Be physically active, aim to get 150 minutes of moderate to vigorous activity weekly

+ Include a variety of proteins in your weekly meals

+ Choose whole grains more often than refined grains

+ Eat a wide range of fruits and vegetables, including mushrooms!

Registered Dietitians

Tamara Saslove & Elis Halenko, Registered Dietitians


*Keep in mind that animal-based sources of iron are more easily absorbed, and eating animal-based sources along with plant-based sources can help the absorption of the plant-based iron. Further, adding a source of vitamin C, like lemon juice, can also make plant-based sources of iron easier to absorb.