8 Ways to Boost Your Immune System

By: Jillian Sampaio, RD, LDN / Last Updated On: February 11, 2024 

Reviewed By: Gabrielle McGrath, MS, RD, LDN

Simply for the prevention of a seasonal cold to aiding in the recovery of COVID-19, boosting your immunity is so important.

Your immune system is your body’s defense system, protecting you from unwanted harmful viruses, toxins, and bacteria. However, it is essential to provide your body with nutritional support for your immune system to further help your body fight against infections and times you are feeling ill.

What nutrients are important for immune health?

There are 8 major vitamins and minerals to strengthen your immunity.

  1. Vitamin C is a powerful antioxidant that can help combat inflammation and help stimulate the production of antibodies to support your immune system. Some great sources of vitamin C include:
    • Citrus fruits (tangerines, oranges, grapefruits, lemons, and kiwi)
    • Strawberries 
    • Red bell peppers, chilli peppers, and cayenne peppers
    • Broccoli
    • Brussel sprouts
    • Tomatoes
    • Papaya

  1. Vitamin D regulates some of the antimicrobial proteins that fight against pathogens and can help balance your immune system. Include these foods in your meals to boost your vitamin D:
    • Fatty fish (tuna, salmon, sardines)
    • Egg yolks
    • Yogurt 
    • Cheese
    • Mushrooms  
    • Fortified cereals and milks

  1. Vitamin A maintains the structural tissues and skin throughout your body from your mouth, respiratory, and gastrointestinal tract (like a defense barrier!). This protects you from exposure to infections and can further promote your immune defense. Vitamin A is mainly found from animal and vegetable sources:
    • Eggs
    • Fish 
    • Lean Meat 
    • Sweet potatoes 
    • Carrots 
    • Red bell peppers
    • Dark leafy greens

  1. Vitamin E is another mighty antioxidant that may help your body fight against harmful pathogens. Food sources mainly come from healthy fats, such as:
    • Almonds
    • Sunflower seeds (and oil)
    • Hazelnuts
    • Nut butter

  1. Zinc is important for the growth and production of new cells in the immune system. You can find this key mineral in foods including:
    • Shellfish (mussels, oysters, lobster, crabs)
    • Lean meat
    • Poultry
    • Whole grains
    • Beans 
    • Seeds & Nuts


However, it is important to note that you should not consume more than the daily recommended amount of 8mg for women and 11mg for men. Too much zinc can end up suppressing your immune system.


  1. Iron is another essential mineral important for immune cell growth, as it helps transport oxygen to these cells. There are a variety of foods that contain high amounts of iron:
    • Edamame 
    • Red kidney beans
    • Chickpeas
    • Red meat 
    • Chicken
    • Seafood
    • Dark leafy greens


  1. Selenium has a strong impact on our immune health by protecting it from cellular damage and oxidative stress. This essential mineral can be found in:
    • Brazil nuts (one of the best sources!!)
    • Cottage cheese
    • Tuna
    • Brown rice
    • Chicken
    • Lentils
    • Shrimp


  1. B Vitamins (mainly B6 and B12) help regulate inflammation and the biochemical reactions that occur within our immune system. B vitamins are very useful to make our immune systems stronger. These vitamins are mainly found in animal sources. However for my vegetarian and vegan friends out there, don’t worry! There are other plant based sources of B vitamins including:
    • Beans
    • Bananas
    • Nuts and nut butters
    • Enriched grains
    • Sweet potatoes


The best way to keep your immune system in check

Overall, having a well-balanced diet with a variety of fruits, vegetables, whole grains, protein, and healthy fats to ensure that you’re getting sufficient vitamins and minerals is the most effective way to keep your immune system healthy.

Even simple daily practices have an impact on your immune health. So make sure you are getting adequate sleep, staying hydrated, maintain your stress, and engage in physical activity when you can.  

62 Responses

  1. Pretty section of content. I just stumbled upon your weblog and
    in accession capital to assert that I acquire actually enjoyed account your blog
    posts. Anyway I’ll be subscribing to your augment and
    even I achievement you access consistently quickly

  2. Greetings! I know this is somewhat off topic but I was wondering if you knew
    where I could locate a captcha plugin for my comment form?
    I’m using the same blog platform as yours and I’m having trouble finding
    one? Thanks a lot.!

  3. Pretty section of content. I just stumbled upon your weblog and
    in accession capital to assert that I acquire actually enjoyed account your blog
    posts. Anyway I’ll be subscribing to your augment and
    even I achievement you access consistently quickly

  4. Hello there! This article couldn’t be written much better!
    Looking through this article reminds me of my previous roommate!
    He always kept preaching about this. I’ll forward this post to him.
    Pretty sure he will have a very good read. Thank you for sharing!

  5. Nice read, I just passed this onto a friend who was doing some research on that. And he actually bought me lunch since I found it for him smile So let me rephrase that: Thanks for lunch! “Too much sanity may be madness. And maddest of all, to see life as it is and not as it should be” by Miguel de Cervantes.

  6. Very nice post. I simply stumbled
    upon your blog and wished to mention
    that I have really enjoyed surfing around your blog
    posts. After all I will be subscribing to your rss feed and I’m hoping
    you write again soon!

  7. I think that
    is among the so much vital info for me.
    And I’m satisfied reading your article.
    But want to observation
    on some basic issues, The website style is perfect, the
    articles is truly nice : D.
    Excellent activity, cheers

  8. Having read this I thought it was extremely
    I appreciate you finding the time and effort to put this
    short article together.
    I once again find myself personally spending a lot of time both reading and leaving comments.

    But so what, it was still worthwhile!

  9. Wonderful goods from you, man. I’ve understand your stuff previous to and you are just extremely excellent. I actually like what you have acquired here, certainly like what you’re stating and the way in which you say it. You make it entertaining and you still take care of to keep it wise. I cant wait to read far more from you. This is really a tremendous web site.

  10. Spot on with this write-up, I honestly believe this amazing site needs much more attention. I’ll probably be back again to read more, thanks for the info!

  11. Excellent goods from you, man. I have understand your stuff previous to and you’re just extremely
    magnificent. I really like what you’ve acquired here, really like what
    you’re stating and the way in which you say it. You make it
    entertaining and you still care for to keep it smart.
    I cant wait to read much more from you. This is really a terrific site.

  12. Thanks , I have just been searching for information about this subject for a
    while and yours is the greatest I have came upon till now.
    However, what about the bottom line? Are you certain about the supply?

  13. After going over a number of the blog posts on your site, I really like your technique of writing a blog. I saved it to my bookmark website list and will be checking back in the near future. Please visit my web site as well and tell me how you feel.

  14. Thanks for sharing excellent informations. Your site is very cool. I’m impressed by the details that you’ve on this site. It reveals how nicely you perceive this subject. Bookmarked this web page, will come back for more articles. You, my friend, ROCK! I found simply the info I already searched everywhere and just couldn’t come across. What an ideal web site.

  15. Just desire to say your article is as amazing. The clarity in your post is just great and i can assume you’re an expert on this subject. Well with your permission let me to grab your feed to keep updated with forthcoming post. Thanks a million and please continue the enjoyable work.|

  16. You’re so awesome! I don’t believe I’ve read through anything like that before. So great to discover somebody with genuine thoughts on this topic. Seriously.. many thanks for starting this up. This website is something that’s needed on the web, someone with a little originality!

  17. I am not sure where you are getting your info, but great topic. I needs to spend some time learning much more or understanding more. Thanks for magnificent info I was looking for this information for my mission.

  18. Excellent blog here! Also your site loads up fast! What web host are you using? Can I get your affiliate link to your host? I wish my site loaded up as fast as yours lol

  19. You have made some good points there. I checked on the net for additional information about the issue and found most individuals will go along with your views on this web site.

  20. Have you ever considered publishing an e-book or guest authoring on other websites? I have a blog based on the same ideas you discuss and would really like to have you share some stories/information. I know my subscribers would appreciate your work. If you’re even remotely interested, feel free to shoot me an e mail.

  21. Amazing! This blog looks exactly like my old one! It’s on a totally different topic but it has pretty much the same layout and design. Wonderful choice of colors!

Leave a Reply

Your email address will not be published. Required fields are marked *

Hello I'm


I’m a virtual 1:1 Dietitian Nutrition coach who provides you with the highest level of accountability and support to quit dieting, find peace with food, fuel your body, unlearn unwanted behaviors, embody new habits and reach sustainable weight loss goals. 

Through the Wellpower Method, you will: