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Find out ‘5 Nutrients That Can Boost Your Immune Health’ When cold, flu, and COVID-19 instances tend to rise in the winter, it is extremely crucial to take good care of your immune system. However, if you want to keep as healthy as possible, you should pay attention to your immunity every day of the year.

The CDC advises obtaining enough sleep, abstaining from excessive alcohol use, engaging in regular physical activity, and following a nutritious diet to fortify your immune system. Additionally, there are some nutrients in particular diets that can support immunological health.

We spoke with Toby Amidor, MS, RD, CDN, FAND, a renowned nutritionist and the best-selling author of The Family Immunity Cookbook, to discover more about these nutrients. Since there are so many different nutrients that are important for developing a strong immune system, Amidor advises acquiring them from food as opposed to pills whenever possible.


5 Nutrients That Can Boost Your Immune Health

5 Nutrients That Can Boost Your Immune Health


“A well-balanced diet that includes foods with these nutrients is actually what you want because many of the phytonutrients and other components present naturally in food help keep your immune system in top shape.”

The five beneficial elements listed below can be found in common meals and may help you maintain a robust immune system while also safeguarding your general health. Supplements can be useful in situations where you may not be able to get enough of these items through your normal diet. Continue reading for more dietary advice, then refer to Secret Tips for Eating Your Way to a Better Immune System.


Vitamin C

vitamin c

vitamin c


If you were taught as a child to drink orange juice at the first sign of a cold, you are well aware of the importance of vitamin C for immunity.

According to Amidor, this antioxidant can boost the synthesis of white blood cells, which aid in the battle against illness. It’s interesting to note that there are other food sources of vitamin C despite the fact that orange juice is typically the first thing you associate with the vitamin. The following foods, according to Harvard Health, are rich sources of vitamin C:

  • Bell peppers
  • Citrus fruit
  • Cruciferous vegetables like broccoli, cabbage, and cauliflower
  • Strawberries
  • White potatoes


Unsurprisingly, the finest sources of this nutrient are fruits and vegetables. However, Amidor notes that “According to the 2020-2025 Dietary Guidelines, over 90% of Americans do not reach their daily fruit and vegetable needs, and 85% do not, which could indicate that they are also not obtaining all of the daily recommended quantity of vitamin C.”


Vitamin D

Vitamin D can do almost everything. Getting enough of this vitamin is important for your general health since it helps your body absorb calcium and improves bone health, cancer cell proliferation, inflammation, and cancer cell reduction. In addition to these advantages, vitamin D might also be able to strengthen immunity. The CDC claims that vitamin D can aid in the battle against bacteria and viruses, and a review article in Nutrients claims that this vitamin helps boost immunity by controlling inflammatory reactions.

Harvard Health suggests the following if you’re seeking for food or drink sources that provide this beneficial nutrient:

  • Fish like tuna, salmon, sardines, or swordfish
  • Fortified dairy products
  • Fortified orange juice
  • Egg yolks
  • Beef liver

Omega-3 Fatty Acids

omega 3

omega 3


Omega-3 fatty acids come in two varieties, EPA and DHA, and fatty fish is the most popular food source for both, according to Amidor. All bodily cells contain EPA and DHA, which have also been demonstrated to have anti-inflammatory properties. These properties may help the body fight off disease.

Omega-3 fatty acids have also been proven to have some protective benefits against autoimmune diseases, which is another way they have been identified to boost immunity. Alopecia, lupus, and other autoimmune diseases can develop when your immune system starts targeting healthy cells in your body after mistaking them for dangerous ones. One study found that long-term consumption of polyunsaturated fats (like omega-3s) can aid in preventing autoimmune diseases like type 1 diabetes. This study was published in the Journal of Clinical Investigation.

Some of the top sources of omega-3s, according to the National Institutes of Health, are:

  • Fish and seafood
  • Plant oils like canola or soybean
  • Nuts and seeds like flaxseed, walnuts, and chia seeds
  • Foods that are fortified (including certain yogurt, eggs, juices, or milk)



According to the Harvard T.H. Chan School of Public Health, eating a high-fiber diet composed primarily of plants, including foods like fruit, vegetables, and whole grains, can help promote a healthy gut microbiome for a stronger immune system. Fiber is an essential nutrient for a healthy immune system. Beta-glucan, a specific type of fiber, can support immunological health, says Amidor.

As stated by Amidor, “A form of fiber called beta-glucan helps increase white blood cells, which aid in the battle against illness. Beta-glucan is present in many whole grains, including barley, sorghum, rye, and wheat. This is a strong justification for eating half of your grains whole.” According to a study in Frontiers in Immunology, this fiber can improve immunity by causing your body’s immune cells to become active.

According to Nutrition & Metabolism, beta-glucan can be found in a variety of grains:

  • Oats
  • Barley
  • Wheat
  • Sorghum


prebiotic probioitc foods

prebiotic probioitc foods


Probiotics, which are technically living organisms, are essential for preserving a healthy gut and robust immune system.

According to Amidor, probiotics function as “good” bacteria in the digestive system, which results in health advantages and aids in protecting the digestive tract. “Additionally, studies have demonstrated that specific probiotic strains can support a healthy digestive tract and immune system. Live, active cultures are present in fermented food and many of them serve as probiotics.” Amidor cites the following examples of probiotic foods:

  • Yogurt
  • Kefir
  • Sauerkraut
  • Kimchi

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