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Nutrition

5 Immune Boosting Foods

5 Immune Boosting Foods
Puritan's Pride
Writer and expert2 years ago
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It goes without saying that eating a healthy, balanced, and nutritious diet plays an important role in maintaining optimal health and wellness. The phrase ‘you are what you eat’ can certainly ring true!

If your diet contains a lot of processed food, fried food, and trans fats, your body may not be getting the nutrients it needs to support your immune system.

You can easily get the vitamins and minerals your body needs by eating plenty of fresh fruit and vegetables, as well as a range of other healthy foods – also known as ‘eating the rainbow’. You could also consider taking immune supplements to boost your vitamin levels and support your overall health.

We've picked out some of the key immune boosting foods you can add to your diet to help provide your body with the nutrients it needs to thrive and stay balanced.

Which Foods Boost the Immune System?

Vitamin C – Citrus Fruits, Peppers, and Greens

One of the best nutrients to boost your immune health is vitamin C.* You may start to hear more about how vitamin C can support your health during winter, especially as your body starts to work harder to fight against the common cold, flu, and viruses.

Try these immune boosting foods that are rich in vitamin C:

  • Oranges
  • Limes
  • Lemons
  • Grapefruit
  • Red and green peppers
  • Broccoli
  • Spinach
  • Leafy greens
  • Orange juice

To ensure you’re getting the right amount of vitamin C, you could also consider taking a vitamin C supplement. Designed to support a healthy immune function and promote wellbeing*, our vitamin C supplements are available in caplets, chewable tablets, or as tasty gummies to boost your levels of this essential nutrient with ease.

Vitamin E – Nuts and Seeds

Another essential nutrient that helps to support your immune system is vitamin E. Found in many nuts and seeds, vitamin E works as an important antioxidant and helps to fight off the damage caused by free radicals.*

The following nuts and seeds are great immune boosting foods that are rich in vitamin E:

  • Almonds
  • Pine nuts
  • Sunflower seeds
  • Hazelnuts
  • Brazil nuts
  • Pistachios
  • Pumpkin seeds

Vitamin A – Orange Foods

Support your respiratory, gastrointestinal, and urinary tracts by eating plenty of foods rich in vitamin A.* The beta-carotene found in orange foods converts to vitamin A in our bodies and can help your immune system fight against illness and infection.*

Immune boosting foods containing vitamin A include:

  • Squash
  • Carrots
  • Peppers
  • Apricots
  • Mangoes
  • Cantaloupe

Zinc – Shellfish

Zinc is a trace mineral that is essential for supporting our immune system.* It is also needed for healthy cell growth and division.* As our body cannot produce zinc itself, nor store it, it is important to ensure we are getting enough zinc through our diet by eating immune boosting foods rich in zinc.

Shellfish - including oysters, crab and lobster - are an excellent source of zinc. You may wish to incorporate zinc supplements into your diet to ensure you are getting enough of this essential mineral.

Vitamin D – Fortified Foods

Vitamin D is another essential vitamin for immune health.* Unfortunately, it is difficult to find sources of vitamin D in the food we eat. The main source of vitamin D is from natural sunlight, but you can find some foods fortified with vitamin D as a great alternative way to boost your levels of this essential vitamin.

Boost your immune system by eating these foods fortified with vitamin D:

  • Dairy products
  • Plant milk
  • Tofu
  • Orange juice
  • Whole grains

Other foods rich in vitamin D include salmon and cod liver oil. You can also boost your immune system with the support of vitamin D supplements. Check out our range of high-potency vitamin D to boost your immune health here:

It’s never too late to start eating a nutritious diet! If you want to add more immune boosting foods that contain essential vitamins and minerals, consider adding some of the foods listed above into your diet a few times per week and check out our range of immune supplements.

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Puritan's Pride
Writer and expert
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