... Key Nutrients and Foods for Your Immunity

Key Nutrients and Foods for Your Immunity

Updated: Apr 2


Feeding our bodies nutrient-dense foods daily is important to help our immune systems function at their best. Eat a variety and eat them often, your body will thank you for it.


Vitamin C acts as an antioxidant which can be particularly helpful in boosting the immune system to help fight infections. Increase your intake of vitamin C with these foods:

-citrus foods

-kiwifruit

-red capsicums

-broccoli

-strawberries

-ginger

Vitamin E is crucial for maintaining a healthy immune system. Add these to your diet:

-wheat germ oil

-almonds

-sunflower seeds

-hazelnuts

-peanut butter

-broccoli

Zinc is an essential mineral involved in the production of certain immune cells. Here are some good sources of zinc:

-oysters

-baked beans

-cashews

-raisin bran

-chickpeas

-garlic

Carotenoids are a class of pigment found naturally in a number of plants. When consumed they are converted into vitamin A. They are best absorbed when cooked or eaten with fat. Look out for these foods to boost your carotenoids:

-carrots

-kale

-apricots

-papaya

-mango

-sweet potato

-spinach

-collard greens

-broccoli

Omega 3 Fatty Acids are a type of essential fatty acid known to suppress inflammation and keep the immune system in check. These are omega-3 rich foods:

-oily fish

-flaxseed

-walnuts

-chia seeds

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