--- title: 6 Immune-Boosting Nutrients description: 6 Immune-Boosting Nutrients image: https://blog.citizensenergygroup.com/hubfs/Stock%20images/Healthy%20eating%20woman%20holding%20a%20tray%20of%20fruits%20-%20isolated%20over%20white.jpeg --- [![healthy-citizens-blog-logo](https://blog.citizensenergygroup.com/hs-fs/hubfs/healthy-citizens-blog-logo.jpg?width=451&name=healthy-citizens-blog-logo.jpg)](https://blog.citizensenergygroup.com/wellness) [![](https://blog.citizensenergygroup.com/hubfs/Backgrounds/search-mobile.png)](https://www.citizensenergygroup.com/Search) # 6 Immune-Boosting Nutrients By Melissa Hehmann, RDN, CDE on 3/26/20 10:27 AM ![](https://blog.citizensenergygroup.com/hubfs/Stock%20images/Healthy%20eating%20woman%20holding%20a%20tray%20of%20fruits%20-%20isolated%20over%20white.jpeg) Healthy lifestyle behaviors like getting adequate sleep, reducing stress, exercising regularly, not smoking and eating a nutrient-rich diet are the best ways to maintain a robust immune system. These 6 vitamins and minerals can keep your immune system running in tip-top shape. And, remember, your body is better at absorbing these nutrients through food rather than supplements. **1. Vitamin A** Vitamin A (retinol) is a nutrient important to vision, growth, cell division, reproduction and immunity. Add these foods containing vitamin A and provitamin A, which converts to vitamin A in the body, to your plate today:  - Salmon - Eggs - Sweet Potato - Carrots - Spinach - Red Bell Pepper **2. Vitamin C** Vitamin C is a key nutrient to the immune system, helping prevent infections and fight disease. Including 5 servings of fruits and vegetables daily will likely be enough to get your Vitamin C quota for the day, but these foods are particularly high in this disease-fighting nutrient:  - Kiwi - Bell Peppers - Oranges - Strawberries - Tomatoes - Broccoli **3. Vitamin D** Vitamin D helps our immune systems stay balanced during the cold and flu season. Getting healthy sun exposure, which is without sunscreen for about 5-10 minutes daily, is the best way to get enough vitamin D, but here are some foods that fit the bill as well:  - Salmon - Sardines - Tuna - Eggs - Dairy products fortified with Vitamin D - Mushrooms  **4. Vitamin E** Vitamin E is a powerful antioxidant that can help fight off infection. Get a good dose of Vitamin E with these foods:  - Sunflower Seeds - Spinach - Olive oil - Avocado - Almonds - Asparagus **5. Folate** Folate is one of those goldilocks vitamins. Meaning, a deficiency or an excess could potentially weaken the immune system. To consume the right amount, focus on foods and avoid supplementation unless recommended by your doctor. Add these folate-rich foods to your plate:  - Legumes - Leafy greens like spinach and kale - Beets - Brussels Sprouts - Walnuts - Broccoli **6. ****Zinc** Zinc plays a central role in the immune system, and zinc-deficient individuals can experience an increased susceptibility to a variety of pathogens. Increase your zinc consumption with these foods:  - Shellfish - Lean red meat - Legumes - Nuts and seeds - Whole grains like wheat, quinoa, rice and oats - Dark chocolate Remember, the best way to support your immune system is by maintaining healthy behaviors in addition to these nutrient-rich food.   ### Current Articles ### Recent Issues - [February 2020 (19)](https://blog.citizensenergygroup.com/wellness/archive/2020/02) - [February 2025 (16)](https://blog.citizensenergygroup.com/wellness/archive/2025/02) - [March 2021 (15)](https://blog.citizensenergygroup.com/wellness/archive/2021/03) - [April 2025 (15)](https://blog.citizensenergygroup.com/wellness/archive/2025/04) - [July 2021 (14)](https://blog.citizensenergygroup.com/wellness/archive/2021/07) - [April 2026 (14)](https://blog.citizensenergygroup.com/wellness/archive/2026/04) - [March 2020 (13)](https://blog.citizensenergygroup.com/wellness/archive/2020/03) - [January 2022 (13)](https://blog.citizensenergygroup.com/wellness/archive/2022/01) - 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