Essential Nutrients For a Healthy Immune System

Essential Nutrients For a Healthy Immune System

Essential Nutrients For a Healthy Immune System. A healthy Immune System is very essential nowadays especially when this pandemic period is going. 

Good nutrition supports a healthy immune system, instead of relying on supplements.

With the 2019 COVID-19 coronavirus pandemic, it is especially important to understand that no supplement, diet, or other lifestyle modification other than physical distancing, also known as social distancing, and proper hygiene practices can protect you from COVID. -19.

With a few exceptions, it is best to get your nutrition from food rather than in pill form. 

A Healthy Immune System Requres.

Vitamin A

Vitamin A helps regulate the immune system and protects the body by keeping the skin and tissues of the mouth, stomach, intestines, and respiratory system healthy.

Vitamin A fights infection and comes in two forms: preformed, such as in foods of animal origin such as fish, meat, and dairy products, or from plant carotenoids. Tuna is a great source of preformed vitamin A. When it comes to carotenoids, go for the colorful:

  • Sweet potatoes.
  • Dark green leafy vegetables.
  • Carrots.
  • Pumpkin.
  • Butternut squash.
  • Cantaloupe.

Vitamin C

Vitamin C can help prevent infection or shorten your stay. Citrus fruits stand out, but did you know there are other good sources?

  • Spinach.
  • Bell peppers.
  • Strawberries.
  • Papaya. 
  • Kale

Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.

Vitamin C helps the body develop healthy skin and connective tissue, which helps block the entry of foreign microbes. Vitamin C is also an antioxidant that protects cells (for example, cells of the immune system) from damage caused by free radicals.

Vitamin E

Vitamin E acts as an antioxidant, protecting cell membranes from damage caused by free radicals. Healthy cell membranes help keep foreign microbes away.

  • Sunflower seeds.
  • Almonds.
  • Peanuts, peanut butter.
  • Beet greens, collard greens, spinach.
  • Pumpkin.


Zinc is necessary for wound healing and for cell reproduction, which is important in the synthesis of new cells of the immune system.

Zinc is needed for the production of new immune system cells. It’s found primarily in animal foods but can be also found in some vegetarian food.  

  • Oysters.
  • Crab.
  • Lean meats and poultry.
  • Baked beans.
  • Yogurt.
  • Chickpea

Vitamin D

Vitamin D helps to activate immune cells and properly regulate their function.

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

  • Salmon. 
  • Mackerel.
  • Tuna.
  • Sardines


Iron, which helps your body carry oxygen to cells, plays a role in many of the immune system processes. It comes in different forms. Your body can more easily absorb heme iron (also known as iron from animal products), which is abundant in:

For Non-Vegetarians

  • Oysters.
  • Clams.
  • Mussels.
  • Red meat
  • Turkey.
  • Canned sardines.

For Vegetarians

  • Beans.
  • Broccoli.
  • Kale.
  • Spinach

Fluids and Electrolytes:

Consuming adequate fluids (water) and electrolytes such as sodium, potassium, and chloride helps regulate body temperature.

Sometime it is hard to get enough nutrients from your daily diet. So, maintaining a balanced diet chart is very essential for our immune system.


Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.


For the healthy Immune System, we should have to take all nutrients in equal amounts. Nutrients are very essential for a healthy body. All we need to take our meal with the essential amount of vitamins, proteins, and minerals.

We hope you love our article on Essential Nutrients For a Healthy Immune System. If you know more ways dont forget to comment and share.

Also Read:

Easy and Simple Home-Based Exercise


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