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. Lacking these essential nutrients may lead to weakened immune function, making us more susceptible to infections. It is pivotal to include these key nutrients in your daily diet in a balanced variety:
Protein
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.
Vitamin A
Function: Works as an antioxidant, protect body against infections by keeping tissues in the mouth, stomach, intestines and respiratory system healthy (first line of defense)
Sources: sweet potatoes, carrots, pumpkin, cantaloupe, papaya, mango, apricot, spinach, red bell peppers, ricotta cheese, egg yolk.
Vitamin C
Function: Works as an antioxidant, protects immune cells from damage and to boost their effectiveness
Sources: Guava, citrus fruits (orange, lemon), kiwi, bell peppers, strawberries, cantaloupe, tomato, tomato juice, broccoli, brussel sprouts.
Vitamin E
Function: Works as an antioxidant, protects immune cells from damage and involves in modulation of immune cells.
Sources: Nuts (almond, hazelnuts, peanut), sunflower seeds, avocado, plant based oils (wheat germ oil, sunflower oil, safflower oil, corn oil).
Zinc
Function: Supports creation of new immune cells and wound healing.
Sources: Lean meat, poultry, well-cooked shellfish (oysters, crab, lobster), baked beans, chickpeas, pumpkin seeds, cashew nuts, oatmeal, yogurt, cheese.
Vitamin D
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).
Sunlight exposure: Expose to sunlight for 5–30 minutes, at least twice a week, between 10 AM and 3 PM.
Other nutrients, including vitamin B6, B12, 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.
