The Top 5 Foods to Boost Your Wrestler’s Immune System

What does it cost when your wrestler gets sick?

Missed matches and tournaments? Time off work to be home with them? Or maybe, it's just your athlete feeling weak and exhausted for a week or two.

No matter what your personal cost is when it comes to your wrestler's health, I bet your goal is the same as every other wrestling parent:

How can we boost our wrestler's immune systems to prevent getting sick in the first place.

Luckily, keeping your wrestler's immune system in peak condition isn't difficult.  As a matter of fact, it's quite easy as long as your diet is rich in these four immune boosting nutrients:

Vitamin A


This superstar vitamin and antioxidant helps support and boost the immune system against foreign invaders by supporting the respiratory system.

Vitamin A also helps the body fight against the effects of stress, such as during infections or intense training sessions.

Sources of Vitamin A:

  • Apricots
  • Broccoli
  • Spinach
  • Carrots
  • Sweet Potatoes
  • Red peppers
  • Eggs
  • Milk
  • Fortified cereals and grains

Vitamin C

Red pepper

Vitamin C supports the immune system by stimulating the formation of antibodies. Include Helps stimulate the creation of new antibodies to help ward off infection as well as create new tissue in the body.

This vitamin helps fight free radical damage in the body. High doses of vitamin C have been shown to decrease the length of cold symptoms by as much as 1 1/2 days.

Sources of Vitamin C:

  • Oranges
  • Grapefruit
  • Tangerines
  • Red bell peppers
  • Papaya
  • Strawberry
  • Tomato juice
  • Foritifed cereal and grains

Vitamin E


Vitamin E is a nutrient often found in foods rich in healthy fats such as nuts, seeds, and oils.

This antioxidant helps support the immune system and also protects the body from cell damage which can occur when we're stressed, injured, or simply feeling unwell.  

Some research has shown that vitamin E can even help keep the heart healthy and defend against other chronic health conditions.

Sources of Vitamin E:

  • Almonds
  • Peanuts
  • Sunflower seeds
  • Flax seeds
  • Chia seeds
  • Vegetable oil
  • Olive oil
  • Poultry
  • Seafood



Zinc is one of those minerals that often gets forgotten but plays a huge role in supporting and regulating our bodies immune system. 

This mineral has also been shown that zinc helps support wound and injury recovery, lowering inflammation, and fighting against stress-related damage in the body.  

Not too shabby, right?

Sources of Zinc:

  • Chicken
  • Turkey
  • Seafood
  • Milk
  • Nuts and nut butters
  • Flax seeds
  • Chia seeds
  • Beans
  • Whole grains

Elderberry Syrup


Elderberry, specifically elderberry syrup, is packed with antioxidants and helps reduce inflammation while boosting the immune system. 

Many studies have shown that elderberry is an effective way to treat and/or lessen the duration and severity of symptoms caused by a cold or the flu.

Where to Find Elderberry Syrup:

  • Drug stores
  • Grocery chains
  • Health food stores
  • Online retailers 


If you're anything like most parents, your wrestler getting sick can have some serious drawbacks to not only their ability to perform, but your household as a whole.

Luckily, by consistently getting in a diet rich in key nutrients such as vitamins A, C, E, and zinc; your wrestler's immune system will be operating at full force to help it fight off illness' and keep your wrestler healthy, happy.  

And if getting the cold or flu is inevitable, supplementing with elderberry syrup may help speed up your wrestler's recovery time too.

P.S. Want a done-for-you grocery list of immune boosting foods for your wrestler? Download ours below!

Maximize Energy & Stay Strong Year-Round


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