Although no single food can prevent illnesses, a healthy, well-balanced diet with a variety of nutrients is vital for a strong immune system. Lacking these nutrients weakens immune function and makes us more susceptible to infections. Therefore, it is important to prioritise a balanced variety of these key nutrients in your daily diet.
Protein
Function: Builds antibodies and immune system cells, and plays a vital 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: Acts as an antioxidant to protect the body against infections by keeping tissues healthy in the mouth, stomach, intestines, and respiratory system (the 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, both protecting immune cells from damage and increasing their effectiveness.
Sources: Guava, citrus fruits (orange, lemon), kiwi, bell peppers, strawberries, cantaloupe, tomato, tomato juice, broccoli, brussel sprouts.
Vitamin E
Function: Acts as an antioxidant to protect immune cells from damage and is involved in the 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 the creation of new immune cells and promotes 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 to properly regulate 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.
