Nutrients That Strengthen the Immune System Naturally

Nutrients That Strengthen the Immune System Naturally

It’s a fact that if you don’t get the proper nutrition, you would end up with poor immunity. Eating the right type and amount of food is the secret to unlocking your body’s immune power naturally.

Nutrients That Boost the Immune System

So, in this article, the topic is about the essential nutrients that play an important role in boosting your immunity. There are actually 7 vitamins and minerals that you need to know which are essential for supporting and nurturing the body’s immune power. These can be obtained from particular foods you eat and may be obtained from dietary supplements as well.


Vitamin A is also known as the anti-infective vitamin. It enhances the cell’s germ-fighting activity so that it is protected against attacks and helps to destroy infected cells. Good sources of vitamin A include carrots, sweet potatoes, butternut squash, bell peppers and dark green leafy vegetables.

Vitamin B, just like Vitamin A, supports the cell’s germ-fighting activity. It can be obtained from foods, such as fish, meat, poultry, whole grains, leafy vegetables, bananas, prunes, walnuts, peanuts and chickpeas.

Vitamin C is another antioxidant that helps to protect cells from damage caused by free radicals. It is also a vital ingredient for making white blood cells, the disease-fighting cells in the blood. You can get your needed supply of vitamin C from fruits like oranges, grape fruit, kiwi, strawberries and tomatoes. Vegetables like bell peppers, sweet potatoes and broccoli also contain vitamin C.

Vitamin D, as most people know, is called the sunshine vitamin because the skin produces this vitamin when exposed to sunlight. It is essential in keeping the bones strong preventing osteoporosis. It also helps the thymus glands do it function of regulating the immune system. Vitamin D can be obtained from food, as well, like eggs, milk and butter.

Vitamin E is an antioxidant that gives up its electrons to neutralize the damage caused by free radicals on body cells. At the same time, vitamin E helps to raise the levels of interferon & interleukin to let the immune system fight infections. Good sources of vitamin E include wheat germ, whole grains, seeds, nuts, almond milk and molasses.


Selenium is a powerful antioxidant. This mineral helps to protect the body against free radical damage. A few of the food items that contain this mineral include whole grains, seeds, nuts, broccoli, and fish.

Zinc is another mineral the takes a critical role in boosting the immune system especially when fighting against colds. Good sources of zinc include fish, shellfish, lean beef and lamb and skinless poultry.


To be healthy, the USDA recommends eating 7-13 servings of fruits and veggies everyday. This makes perfect sense because fruits and veggies are rich in vitamins and minerals. Are you able to eat this much fruits and veggies? Well…

Most people don’t. To make up for the needed nutrients, taking nutritional supplements can help. Proper nutrition is still the best way to stay healthy, but supplementation can help meet the vitamin and mineral deficiencies, which can hopefully help strengthen the immune system.
Photo credit: Image by Mike Mozart via Flickr, CC BY 2.0

Categories: Health, Nutrition