No single food can prevent illness, but a healthy well-balanced diet filled with a variety of nutrients is vital for a strong and healthy immune system. Include these key nutrients in your daily diet in a balanced variety:
Function: Helps to build antibodies and immune system cells, plays an important role in tissue repair, healing, and recovery.
Sources: Poultry, fish, eggs, tofu, lean meat, seafood, beans, legumes, soy products, milk, yogurt, unsalted nuts and seeds.
Function: Works as an antioxidant, protect against infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy.
Sources: Orange-yellow fruits & vegetables: sweet potatoes, carrots, pumpkin, cantaloupe, papaya, mango, apricot. Spinach, red bell peppers, ricotta cheese.
Function: Works as an antioxidant, stimulates the formation of antibodies which fights harmful pathogens, bacteria, and viruses.
Sources: Guava, citrus fruits (orange, lemon), kiwi, bell peppers, strawberries, cantaloupe, tomato, tomato juice, broccoli, brussel sprouts.
Function: Works as an antioxidant and protects immune cells from damage.
Sources: Nuts (almond, hazelnuts, peanut), sunflower seeds, avocado, plant oils (wheat germ oil, sunflower oil, safflower oil, corn oil).
Function: Supports creation of new immune cells, and helps the body’s ability to heal from wounds.
Sources: Lean meat, poultry, well-cooked shellfish (oysters, crab, lobster), baked beans, chickpeas, pumpkin seeds, cashew nuts, oatmeal, yogurt, cheese.
Function: Helps with properly regulating immune cell function
Sources: Fatty fish (trout, salmon, mackerel, tuna), cod liver oil, egg yolk, Vitamin D fortified foods (milk, cereal, orange juice), mushrooms.
Sunlight exposure: 5–30 minutes between 10 AM – 3 PM at least twice a week
Other nutrients, including vitamin B6, B12, folate, copper, selenium, iron and probiotics also play a role to support immunity.
It is better to get your daily nutritional needs through natural food instead of getting them from supplements. It is advisable to consult your healthcare provider before taking any supplements.