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Key Nutrients and Foods for Your Immunity

Updated: Apr 3, 2020

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


-red capsicums




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

-wheat germ oil


-sunflower seeds


-peanut butter


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


-baked beans


-raisin bran



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:






-sweet potato


-collard greens


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



-chia seeds

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