Immune health is an important topic and something that can’t be ignored. While there are some things out of your control, there is a lot you can control – specifically what you eat, the supplements you take, and how you care for your body. If you want to boost your immunity, then eating the right food and using the right supplements is key. Keep reading to learn more.


Foods Rich in Antioxidants

Antioxidants are essential for your body, and they can help fight the damage caused by free radicals. Free radicals can cause serious damage to your body tissues and come from regular metabolism. However, they can also result from exposure to things such as pollution and toxins. If free radicals buildup in the body, it can cause oxidative stress, which has been linked to disease. By consuming higher amounts of antioxidants in your diet, you can support and protect your immune response. This is especially beneficial for those who are exposed to environmental sources of free radicals. Try to eat foods rich in vitamins E, A, and C, along with plant compounds. You can also add a superfood powder to your routine to boost your intake of antioxidants. Some top food sources of antioxidants include artichokes, leafy greens, nuts, carrots, dark chocolate, beets, berries, and red cabbage.



Protein is a substance that is made up of amino acids. These are used as fuel for your immune system. They play a crucial role in supporting the immune function in your intestinal cells. If you don’t consume enough protein, you may experience a weakened immune system and a higher risk of developing disease. The amount of protein you need depends on your health status, body size, age, and your stage of life. This means it is best that you talk to your doctor to help you figure out the amount of protein you need daily. Some top food sources of protein include eggs, fish, chicken, and minimally processed pork or beef.


Vitamin D

Even though vitamin D is best known for its role in your bone health, it also plays an important role in immune response. If you are deficient in vitamin D, you may have an increased risk of infections and the flu. Vitamin D has also been used for treating infections, such as tuberculosis before antibiotics were invented. Vitamin D is also effective in treating and preventing infections. Vitamin D is available in two forms, including vitamin D2 from food and vitamin D3 from animal products and the sun. Unlike other vitamins, there are few natural food sources for vitamin D, but the ones you can add to your diet include cod liver oil, fish, and portabella mushrooms.


Vitamin C

This is an essential vitamin. It plays the role of a powerful antioxidant, too. Vitamin C supports the barriers that keep germs, such as bacteria and viruses from getting into your body. It also helps eliminate bacteria, while supporting your body's immune cells so they can do their job. Some top sources of vitamin C include citrus fruits, tropical fruits, and strawberries. You should consider adding these to your diet each day, which can help ensure you get the recommended amount of vitamin C.



This is another important mineral that is derived from food. It helps your body produce immune cells. According to research, zinc has an important role in helping to reduce the risk, duration, and severity of infectious diseases. It also offers anti-inflammatory and antioxidant effects. Even a slight zinc deficiency can cause immune dysfunction.

Some top food sources of zinc include whole grains, meat, shellfish, chickpeas, cashews, and oysters. You can also get the zinc needed in supplement form, which includes lozenges and pills. Talk to your doctor about the proper amount to take.


Are You Getting the Right Vitamins in Your Diet?

It is important to review the list and information here to determine if you are getting the right and needed vitamins in your diet. If not, now may be a time to make a change and add some foods found here to your daily routine. Doing so will help you live a healthier and happier life and enjoy good health at any age.