Nutrients to Supercharge Your Immune System

Certain foods can be helpful for boosting the immune system and for the prevention of illness. Here's a look at eight types of nutrients that your immune system needs to perform and which foods to find them in.

Zinc

Zinc is an essential mineral involved in the production of certain immune cells. Even mildly low levels of zinc may impair your immune function. 

Here are some top food sources of zinc:

  • Oysters

  • Prawns

  • Nuts (including brazil, almond, cashew, pecan, pine nuts and walnuts)

  • Seeds (including pumpkin and sunflower seeds)

  • Red meat

  • Chickpeas and Lentils

 

Vitamin C 

An essential nutrient, Vitamin C is well known for supporting a healthy immune system and as an antioxidant. To increase your vitamin C intake, add these foods to your diet:

  • Citrus fruits (such as orange and grapefruit)

  • Kiwi fruit

  • Capsicum

  • Broccoli

  • Strawberries

Vitamin A

Vitamin A is an infection-fighter and having enough within the diet helps keep your immune system strong and function at its best. Look to these foods as sources of Vitamin A:

  • Carrots.

  • Sweet potatoes.

  • Pumpkin.

  • Butternut squash.

  • Apricots

  • Eggs

  • Dark green leafy vegetables

Vitamin D

Known as the sunshine vitamin, it’s one of the most important and powerful nutrients for supporting the immune system. Food sources are limited but include:  

  • Salmon

  • Mackerel

  • Tuna

  • Sardines

  • Vitamin D fortified like milk, orange juice and cereals.

Vitamin E

Vitamin E can be a powerful antioxidant that helps your body fight off infection. To get your vitamin E, think high-fat plant foods such as:

  • Almonds

  • Peanuts/peanut butter

  • Sunflower seeds

  • Oils such as sunflower, safflower, and soybean oil

  • Hazelnuts

Omega-3 Fatty Acids 

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

  • Oily fish (including mackerel, tuna, salmon, sardines, herring, and trout)

  • Flaxseed

  • Walnuts

  • Chia seeds

Probiotic foods 

Consuming probiotic foods regularly or taking a probiotic supplement has been shown to reduce the risk of developing an upper respiratory tract infection. 

Include these foods within your diet 

  • Sauerkraut

  • Kefir

  • Yoghurt

  • Kombucha

Prebiotic foods

Prebiotics are types of dietary fibre that feed the good bacteria in your gut. Try to include these foods within the diet:

  • Garlic, onion, leeks

  • Asparagus

  • Beetroot

  • Oats

  • Bananas, nectarines, watermelon, 

  • Chickpeas, lentils, red kidney beans

When it comes to supplements of these nutrients they aren’t all the same. You need to look at ingredients, what form of the nutrient it is, the amount of the nutrient and also excipients it has in it. Avoid getting anything from the supermarket and talk to your health care provided about what is suitable for you.

Pam Hird