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 AVitamin 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.
