6 Fantastic Nutrients to Boost Your Immune System

Fight off cold and flu this season

Janice Tovey


An plate of avocado, sweet potato, fruit, leafy greens, chickpeas, and tomatoes promoting good eating and excellent health.
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Many believe that we can improve our immune systems by eating one particular type of food, herbal remedy, or vitamin. That a particular fruit or supplement will guarantee us extra protection from infection and disease.

It is more complicated than that!

Our spleen, liver, skin, gut and lymph nodes are constantly at work to protect us from unhealthy pathogens like viruses and bacteria. The key to a strong immune system is a continuous stream of nutrients from a well balanced diet.

There are a number of key nutrients to support immune function and eating a variety of foods everyday can ensure optimum health.

Key nutrients to support immune function


Vitamin A is abundant in cheese, herring, tuna, liver, yogurt, carrots, spinach, kale, Swiss chard, dried apricots and sweet potato.


The best sources of Vitamin C are mango, red and green bell peppers, cauliflower, tomato juice, Brussels sprouts, and kiwi fruit.


The best sources of vitamin D can be found in tuna and salmon. A daily supplement may be recommended to ensure adequate levels of Vitamin D are maintained in the blood stream.


Eat your sunflower seeds, hazelnuts, almonds, peanuts and peanut butter and sunflower seeds.


Selenium is an antioxidant and protects the body from free radicals. An outstanding source of selenium is found in Brazil nuts. A Brazil Nut a Day Keeps the Doctor Away | by Janice Tovey | Nov, 2023 | Medium. Additional good sources of selenium are sardines, shrimp, turkey, beef, brown rice, eggs and cottage cheese.


Zinc is found in yogurt, milk, pork, beef, pumpkin seeds, oysters and cashews.

A woman going for a healthy walk in a beautiful Fall setting.
Photo by Dmitry Schemelev on Unsplash

Additional Tips to Increase Immunity

Get enough sleep

Keep physically active

Avoid excess alcohol consumption

Stop smoking

Maintain a healthy weight

Reduce stress

Boxing or fighting gloves.
Photo by Arisa Chattasa on Unsplash

You can fight off the cold and flu this season with these nutrient rich foods and a healthy lifestyle.

Janice Tovey 2023



Janice Tovey

My passion is writing. I also love reading, teaching, animals, nature, music, and humor. I am curious about everything and enjoy writing about all things.