Your Diet is the key for a healthy living, don’t rely on supplements

Who doesn’t want a healthy immune system? But did you know the role your diet plays in protecting you from infections and toxins? It Is necessary for all of us to have some knowledge about some essential Vitamins and Minerals for a Healthy Immune System.

It is your immune system that defends you against disease-causing microorganisms so it’s important to keep it functioning as well as possible. So it becomes very essential to take care of your body to live healthier and longer.

You will cherish the fact that you can boost your immune system just from changing your eating habits, sleep patterns, and reducing stress levels.

#1. Vitamin A and Beta-carotene

Vitamin A helps to maintain the lining of the digestive and respiratory tract which acts as a barrier against infection. It also Keeps skin, lungs, and stomach healthy.

Orange, green and red peppers, sweet potatoes, green leafy vegetables (kales and spinach), mango, papaya, and apricots. liver, milk, dark green, whole eggs, cheese, oily fish, milk, and yogurt are great sources of vitamin A.

Foods that are high in colorful compounds called carotenoids — carrots, yellow and orange sweet potatoes, pumpkin, cantaloupe, and squash – are all great options. The body turns these carotenoids into vitamin A. They also have an antioxidant effect to help strengthen the immune system against infection.


Aim for 3-4 servings of fruit and 4-5 servings of vegetables per day

essential vitamins and minerals for a healthy immune system

#2. Vitamin D

Vitamin D helps to improve the immune system’s ability to fight off disease. Vitamin D supplementation may reduce the risk for viral infections, including respiratory tract infections.

It is also helpful in the prevention of chronic diseases including hepatitis, tuberculosis, and cardiovascular disease.

Vitamin D is found in foods such as fatty fish (mackerel, tuna, salmon, and sardines) and fortified foods such as orange juice, milk, and cereals. Sun rays help in production of Vitamin D in our body.


It can be very difficult to get enough vitamin D through diet alone; take a vitamin D supplement daily as prescribed by your physician or dietitian.

#3. Folate/folic acid(Vitamin B9)

Folate is the natural form and folic acid is its synthetic form. It is added to foods because of various health benefits.

Folic acid helps your body to maintain and produce new cells, and also helps to prevent changes to DNA that may cause cancer.

Add beans, peas, and leafy green vegetables to your plate on a regular basis. You can also get folic acid in fortified foods such as pastas, rice, enriched breads, and other 100 percent whole-grain products.

#4. Iron

Iron in blood helps to carry oxygen cells to all parts of your body. Iron prevents you from anemia. Liver, red meat, beans, nuts, dried apricots, brown rice, dark green leafy vegetables (spring greens, kale and spinach).

It is found in dried fruit, beans, green leafy vegetables, whole-grain breads and pastas, broccoli, red meat, chicken, fish, liver, and eggs. It is rich in lean poultry like chicken and turkey, plus seafood.

#5. Vitamin C

Vitamin C is a powerful antioxidant and one of the most important vitamins that help you strengthen your immune system. It is also helpful in providing glowing skin. helps It helps to protect the body from infection and aids in recovery.

Vitamin C is found in citrus fruits such as oranges, grapefruit, and lemons. Tomatoes, potatoes, red and green peppers, blackcurrants, broccoli, strawberries, and Brussels sprouts are also excellent sources of vitamin C.


Aim for 3-4 servings of fruit and 4-5 servings of vegetables per day

essential vitamins and minerals for a healthy immune system

#6. Vitamin E

Like vitamin C, vitamin E is also a powerful antioxidant that protects cells and helps your body fight off infection. It is also essential for hair growth and the glow of skin.

It is found in almonds, hazelnuts, peanuts, and sunflower seeds are all high in vitamin E. So are spinach and broccoli. Green leafy vegetables, olive oil, and other vegetable oils, nuts, and seeds are also essential sources.


Limit its intake to 400 IU per day.

Know more about Vitamin E here.

#7. Selenium

Selenium acts as an antioxidant to help fight infection and protect the body against oxygen free radical damage.

Selenium seems to have a strong effect on the immune system, including the power to slow the body’s over-active responses to certain forms of cancer.

Brazil nuts and barley, wholegrain, fish, meat and eggs, garlic, broccoli, sardines, tuna are essential sources of selenium.


Pair a couple of Brazil nuts with fruits for an energy and immunity-boosting snack combination. Limit its intake to 400 IU per day.

#8. Zinc

 Zinc appears to help reduce inflammation, boost immune health, speed wound healing, improve acne symptoms and reduce your risk of age-related diseases,

Zinc is found in lean meats, poultry, oysters and crab, baked beans, yogurt and chickpeas.


Limit its intake to 400 IU per day.

#9. Vitamin B6 and B12

These vitamins keeps the immune and nervous system healthy. Vitamin B6 helps keep blood sugar within a normal range and vitamin B12 protects against anemia,

These are found in white beans, potatoes, meat, fish, chicken, watermelon, grains, nuts, avocados, broccoli, and green leafy vegetables.

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