A strong immune system is your body’s natural defense against infections and diseases. Proper nutrition ensures your immune cells function optimally.
Essential Nutrients for Immunity
Vitamin C – Powerful antioxidant supporting white blood cell function.
Sources: Citrus fruits, amla, guava, kiwi, tomatoes, bell peppers.
Vitamin D – Regulates immune response and lowers inflammation.
Sources: Sunlight, fortified milk, fatty fish, mushrooms.
Vitamin A – Maintains healthy skin and mucous membranes (first line of defense).
Sources: Carrots, spinach, sweet potatoes.
Vitamin E – Protects immune cells from oxidative stress.
Sources: Nuts, seeds, vegetable oils.
Zinc – Promotes immune cell growth and wound healing.
Sources: Pumpkin seeds, lentils, chickpeas, seafood.
Iron – Essential for oxygen transport and immune cell development.
Sources: Leafy greens, beans, jaggery, red meat.
Selenium – Strengthens antioxidant defenses.
Sources: brazil nuts, sunflower seeds, eggs.
Protein – Builds antibodies and immune-related enzymes
Sources: Eggs, dairy, pulses, poultry, fish.
Gut health and Immunity
Nearly 70% of immune cells are in the gut.
Include probiotics: Curd, yogurt, kefir, and kimchi.
Include prebiotics: Oats, bananas, and garlic.
Lifestyle and Dietary Tips
Stay hydrated – Water flushes toxins and supports cell function.
Limit sugar and processed foods – Excess sugar suppresses immunity.
Include healthy fats – Omega-3s from fish, flaxseeds, walnuts, reduce inflammation.
Eat seasonal and fresh foods – Maximum nutrients and natural immunity boosters.
Practice moderation – Avoid over-supplementation unless prescribed.
Supportive habits – Adequate sleep (7–8 hrs), regular exercise, stress management, avoiding smoking, and excessive alcohol.
Author: Sonam Gupta, Clinical Nutritionist, ILS Hospitals
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