8 Vitamins & Minerals You Need for a Healthy Immune System

Unlock the secret to a robust immune system with the right balance of essential vitamins and minerals. Discover the top eight that can help fortify your body's defenses, promoting overall health and well-being.

A balanced healthy diet is key to a healthy immune system

Healthy foods provide many substances including vitamins and minerals to keep us strong and healthy

• A balanced, nutritious diet allows the immune system to function at its best
• Get your vitamins & minerals from food, not pills or supplements

Selenium

Selenium seems to have a powerful effect on the immune system being important for preventing infections.

Vitamin C

Vitamin C may help prevent infections or shorten their stay.

• Other good sources
• Spinach
• Kale
• Bell peppers
• Brussels sprouts
• Strawberries
• Papaya
• Citrus fruits are a standout, but there are also other good sources as well.

Folate/folic acid

Folate is the natural form and folic acid is the synthetic form, often added to foods because of its health benefits.

Vitamin E

Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection.

• To get your vitamin E, think high-fat plant foods such as almonds, peanuts/peanut butter, sunflower seeds, and sunflower oil.

Iron

This helps your body carry oxygen to cells, plays a part in many of the immune system processes. It comes in different forms.

• Your body can more easily absorb heme iron (aka iron from animal products), which is abundant in: Red meat (limit to smaller amounts and less often), Chicken, Turkey, sardines, mussels, oysters, etc.

Choose frozen when you can’t get fresh

Manufacturers freeze frozen fruits and veggies at ‘peak’ ripeness, which means they’ll pack a similar nutritional value as their fresh counterparts.

• Choose plain frozen foods rather than those with added sugars or sodium.

Vitamin A

An infection-fighter and comes in two forms: preformed (in animal foods) and from plant carotenoids (in vegetables)

• Tuna is a great source of preformed vitamin A.
• Carrots, sweet potatoes, pumpkin, butternut squash

Vitamin D

The sunshine vitamin, it’s one of the most important and powerful nutrients for supporting the immune system.

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