Blog Nutrients That Boost The Immune System And Their Best Sources

Nutrients That Boost The Immune System And Their Best Sources

In line with people’s greater awareness of health and wellness, there’s so much more emphasis on keeping the immune system functioning optimally. A strong and healthy immune system is always your first line of defense against pathogens that cause diseases.

Prevention is indeed better than cure. So instead of worrying about medication only when your immune system fails and you’ve caught a certain illness, try to take a proactive approach in promoting your health.

Your immune system’s health and condition depend highly on what you feed your body. You need a good balance of nutrients for your body to keep up with its day-to-day function. The immune system has its own nutritional needs as well, which you can get from natural food sources, as well as vitamins and supplements. Just be sure to properly read the label and consult with your physician before taking any type of vitamin or supplement. You’ll find out how certain vitamins can impact your body (depending on your medical history) and you may find out why you should know if there are multivitamins without vitamin K.

Here are some of the nutrients—and their best sources—that can give your immune system a much-needed boost:


Vitamin D

Vitamin D

Vitamin D is also known as the sunshine vitamin. It’s an essential nutrient that helps keep the immune system healthy. Individuals who suffer from vitamin D deficiency usually have thin and brittle bones. Beyond its role in strengthening bones, vitamin D has shown high potential in protecting the body from flu and other communicable diseases by helping the immune system fight off the bacteria and viruses that attack the body.

Here are other ways you can benefit from vitamin D:

  • It may promote oral health,
  • It may help treat hypertension,
  • It may help battle depression.

Apart from spending some time in natural sunlight, good sources of Vitamin D include fatty fish, mushrooms, egg yolks, and vitamin D supplements.

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Zinc is one of the nutrients inherently found in the body’s cells to keep them healthy. As you age, and due to the influence of other factors like poor diet, your natural reserve of zinc may dwindle, hence the need to take supplements. Zinc is very important as it boosts your immune system’s ability to fight off pathogens that may invade the body. If you have physical wounds or have lost your sense of taste and smell, zinc is also needed to promote healing.

Here are some of the best sources of zinc:

  • Oysters,
  • Meat and poultry,
  • Legumes,
  • Whole grains,
  • Mik and dairy products.



Selenium is a very good antioxidant, which is a key player in maintaining the health of your immune system. It functions by reducing the buildup of oxidative stress in your body brought about by aging and other environmental factors.

Alongside boosting the immune system, selenium these are the other benefits of this nutrient:

You can give your body its needed amount of this essential nutrient through a selenium-rich diet, consisting of the following:

  • Brazil nuts,
  • Halibut,
  • Roasted ham,
  • Enriched macaroni,
  • Beef liver.



Next on this list is iron, one of the most fundamental nutrients needed by both children and adults alike for the healthy development of the immune system. As it keeps your immune system functioning well, it brings about a host of other benefits for the body, such as reducing fatigue, improving your metabolism, and aiding in the healthy formation of the body’s needed supply of red blood cells.

With the benefits just enumerated, it’s clear to see the link between iron and immune system health When your body lacks its needed iron supply, your immune system may also fail to function as normally as it should.

If you feel you need a boost in your body’s iron supply, here are some iron-rich foods you should consider incorporating into your diet:

  • Spinach,
  • Dried fruits like dates, apricots, and raisins,
  • Potatoes,
  • Chicken,
  • Dark chocolate.



Copper is one of the most essential trace minerals the body needs to maintain the nerve cells and boost the immune system. In a healthy body, copper will be found in abundance in the liver, kidney, brain, and skeletal muscles.

Alongside keeping the immune system, copper helps in iron absorption and collagen production. Those who have insufficient copper and iron supply in their body are usually weak, drowsy, nauseous, and prone to feeling ill. These are other common signs of copper deficiency:

  • Weak and brittle bones,
  • Slow memory and learning capacity,
  • Extreme sensitivity to colder climates.

These are some of the best dietary sources of copper to incorporate in your meals:

  • Oysters,
  • Shiitake mushrooms,
  • Lobster,
  • Dark chocolate.

Folic Acid

Folic Acid

Folic acid and folate are popularly known as the top nutrients needed by pregnant women. However, its benefits and functions aren’t limited to expectant mothers. Even for men, children, and women who aren’t pregnant, a good supply of folate is needed to keep the immune system in good, working condition.

The reason for this is that the body needs folate to make new cells, healthy to replace the older, damaged ones. Otherwise, if the body’s cells aren’t regenerated, then you’ll suffer from a higher onset of disease.

These are some of the best sources of folic acid:

  • Soybeans,
  • Peanuts,
  • Pinto beans,
  • Split peas,

Vitamin A

Vitamin A

Vitamin A is a micronutrient best known for maintaining good vision. However, its benefits aren’t limited to having healthy eyesight. It also has promising potential in areas relating to immune system health, such as promoting healthy growth and development and improving the body’s cellular response.

Together with keeping the immune system healthy, here are other important health benefits of vitamin A:

  • It may protect your eyes from age-related decline;
  • It may keep your skin in good condition, including reducing the onset of acne;
  • It may help your body stay energetic.

You can ensure an adequate supply of Vitamin A by incorporating the following food sources into your diet:

  • Liver,
  • Dairy products,
  • Spinach,
  • Squash,


When your immune system functions properly, your body is more likely to remain healthy. Being mindful of your immune system health is essentially giving your body an added layer of protection against diseases. Be sure to fill your diet with foods that are a good source of nutrients that boost the immune system. And as explained above, accompany it with supplements and vitamins, especially for the days when whipping up healthier meals seem to be a challenge.

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