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Foods, Vitamins, and Supplements that Boost Your Immune System

Foods, Vitamins, and Supplements that Boost Your Immune System

Looking for ways to stay healthy and safeguard your family and friends amidst the global outbreak of the COVID-19 virus? The best way to keep your immune system running at top notch capacity is with a well-rounded and healthy diet to ensure that you’re getting all right minerals, vitamins, supplements and nutrients your body needs. So what does our body need? And are there certain types of foods that are more efficient at delivering them? And what supplements, if any, should we be taking to help bolster our immune system?

What Our Immune System Needs

In general, the nutrients that relate directly to our immune system are vitamins A, C, D, and E, and the minerals zinc, selenium, and magnesium, with studies showing that deficiencies in these nutrients inhibit immune function. Antioxidants are also important as they work with our white blood cells to keep our other cells healthy and in balance.

What about nutritional supplements?

At this time, there isn’t enough science around dietary vitamins and supplements to support their immediate intake in assisting your immune system, unless you’re deficient that is, so the absolute best way to keep your body healthy is by getting these nutrients directly from food. However, a common deficiency in today’s modern world, is in vitamin D. Vitamin D is best sourced from the sun and with many us spending more and more time indoors there is a higher chance of being deficient. It would be worth looking into a vitamin D supplement if you spend the majority of your time indoors or live in a more northern climate in which you don’t get as much sun year-round.

What Foods to Eat for a Healthy Immune System

So what are the best foods to eat for our immune system? Each of the foods in this list contains nutrients that we need to keep our body functioning at its best. So the next time you’re at the supermarket look to add these types of foods to your meals in order to help safeguard your health, keep your immune system strong, and strengthen your ability to fight off viruses and illnesses.

Red Bell Peppers

Vitamin C supports a variety of body and immune functions and has been found to help lower the risk of respiratory infection as well support the growth and repair of many tissues in your body.

Speaking of vitamin C, you might think that you get the most from citrus fruits, right? Although citrus fruits are rich in vitamin C, which is very good for your health, red sweet peppers actually contain more of this essential vitamin. . A cup of red bell peppers contains 211% of vitamin c, which is about twice that of an orange (106%)!


Chickpeas, along with being a good source of fiber are also high in protein (an essential amino acid that our bodies need to grow and repair tissues) as well as zinc which is essential for regulating our immune responses. Not only that, they’re extremely versatile and very tasty!

Allum Sativa (Galic)





Vitamin D, also known as the sunshine vitamin, is actually best sourced from the sun but it can also be obtained in foods like mushrooms. Mushrooms are an excellent source of vitamin D which helps with the absorption of calcium which then fortifies our bones and may help fight of respiratory diseases as it plays an active role in our immune response. In fact, some studies have shown that low vitamin D levels are associated with a higher risks of respiratory infections and have also been implicated in the development of some autoimmune diseases.


菠菜是一種奇妙的蔬菜。 它富含維生素C和β-胡蘿蔔素,是維生素A的主要飲食來源。 它還含有大量的抗氧化劑,有助於保護免疫細胞免受環境損害。

Green Tea

Green tea has long been consumed for health due to its antioxidant properties. Green tea is full of flavonoids and epigallocatechin gallate (EGCG), which are potent antioxidants that are lost in the fermentation process with most black teas. Green tea also has the amino acid, L-theanine, which may aid in helping produce cells that fight off germs.


Broccoli is an underestimated vegetable as it’s one the most nutrient packed vegetables out there. Broccoli contains vitamins A, C, and E, as well as many other antioxidants and plenty of fiber. Like spinach, broccoli is at its most nutritious when its raw or barely cooked.

Sunflower Seeds

Packed with fiber and other nutrients such as phosphorous, magnesium, and vitamin B, sunflower seeds also contain a high amount of vitamin E, which is essential for maintaining our immune systems. 28g of sunflowers seeds is enough to give you 49% of your daily intake of vitamin E.


Yogurt is an excellent source of vitamin D, and it also contains live cultures called probiotics. Probiotics help promote intestinal health, and the intestine is closely related to a healthy immune system, because most of your immune system is actually in the gastrointestinal tract. Pure cheese is the best choice because it does not add any sweeteners or sugar.

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