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.<\/p>\n
Protein<\/strong><\/p>\n Function: Builds antibodies and immune system cells, and plays a vital role in tissue repair, healing, and recovery.<\/p>\n Sources: Poultry, fish, eggs, tofu, lean meat, seafood, beans, legumes, soy products, milk, yogurt, unsalted nuts and seeds.<\/p>\n Vitamin A<\/strong><\/p>\n 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)<\/p>\n Sources: sweet potatoes, carrots, pumpkin, cantaloupe, papaya, mango, apricot, spinach, red bell peppers, ricotta cheese, egg yolk.<\/p>\n Vitamin C<\/strong><\/p>\n Function: Works as an antioxidant, both protecting immune cells from damage and increasing their effectiveness.<\/p>\n Sources: Guava, citrus fruits (orange, lemon), kiwi, bell peppers, strawberries, cantaloupe, tomato, tomato juice, broccoli, brussel sprouts.<\/p>\n Vitamin E<\/strong><\/p>\n Function: Acts as an antioxidant to protect immune cells from damage and is involved in the modulation of immune cells.<\/p>\n Sources: Nuts (almond, hazelnuts, peanut), sunflower seeds, avocado, plant based oils (wheat germ oil, sunflower oil, safflower oil, corn oil).<\/p>\n Zinc<\/strong><\/p>\n Function: Supports the creation of new immune cells and promotes wound healing.<\/p>\n Sources: Lean meat, poultry, well-cooked shellfish (oysters, crab, lobster), baked beans, chickpeas, pumpkin seeds, cashew nuts, oatmeal, yogurt, cheese.<\/p>\n Vitamin D<\/strong><\/p>\n Function: Helps to properly regulate immune cell function.<\/p>\n Sources: Fatty fish (trout, salmon, mackerel, tuna), cod liver oil, egg yolk, Vitamin D fortified foods (milk, cereal, orange juice).<\/p>\n Sunlight exposure: Expose to sunlight for 5\u201330 minutes, at least twice a week, between 10 AM and 3 PM.<\/p>\n Other nutrients, including vitamin B6, B12, copper, selenium, iron and probiotics also play a role to support immunity.<\/p>\n 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.<\/p>\n","protected":false},"excerpt":{"rendered":" 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…<\/p>\n","protected":false},"author":3,"featured_media":2525,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[74,60,62,15],"tags":[43,46],"class_list":{"0":"post-2524","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blogs","8":"category-featured-posts","9":"category-healthy-lifestyle","10":"category-nutrition","11":"tag-diet","12":"tag-immunity"},"acf":{"standfirst":"","author_":"Ng Jing Wen","job_title":"Dietitian","organisation":"365 Cancer Prevention Society","link":"","post_header_image":2525,"background_alignment":"center"},"yoast_head":"\n