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Complete balanced nutrition to be healthy in good shape immune

For an individual to have his health in a thriving condition, the body immunity comes to play a great role. If your immune system is in its full strength, your body will be able to keep itself safe from the infections. However, if your immunity is defective, it is much easier for the infections to invade your body and cause frequent illnesses, especially in times of the outbreak, it is absolutely necessary to keep your immunity system healthy and strong.

There are many factors which make or break a good immune system. For the body to be able to withstand the adversity of the infectious disease, you have to fill your body with the nutritious foods.

What is an immune system?

An immune system is essentially the first line defense of the body. It protects your body against the entry of the germs, and fights them, if the germs do manage to enter the body. Your fighting response should be invariably strong enough for you to be able to ward off infections.

What do you need to boost your immunity?

A balanced diet contributes largely to a strong immune system. Other factors include healthy amount of exercise, full hours of sleep, personal hygiene and a lifestyle free of smoking and alcohol.

Among everything else, your diet plays the most basic and essential role in keeping your immune system healthy.

Not all food is full of nutrition. You should include the following nutrients in your everyday diet to develop a good immune system.


Protein is a great source of energy. It takes a huge part in growing your muscles and keeping your bone strong and healthy. It is one of the main macronutrients responsible for tissue repair and reconstruction of the body.

Besides its anabolic effects, it supports the body in terms of fighting off viruses and bacteria. The antibodies and the immune system components constitute mainly of proteins and amino acids. So, it is clear that without adequate protein intake, your immune system will weaken.

Protein can be found easily in lean red meat, chicken, eggs, a variety of beans, milk and milk products and other supplements.

Vitamin C

Needless to say, Vitamin C is the most widely used and recognized nutrient for boosting your immune system. Vitamin C is said to prevent or improve the symptoms of a common cold or even some of the more serious diseases. Good sources of Vitamin C include citrus fruits such as lime, lemon, oranges, guava and leafy green vegetables such as kale and bell peppers.

Vitamin E

Vitamin E is also a helpful antioxidant to keep your immunity in top shape. From skin problems to fighting the most serious infections, Vitamin E is the nutrient you should turn to.

You can get Vitamin E from almonds, peanuts, sunflower seeds, broccoli and spinach.

Vitamin A

The colorful vegetables and fruits are great sources of Vitamin A which is also a nutrient that helps in battling against infectious diseases. Full of antioxidant properties, it strengthens the immune system of the body. Good examples of Vitamin A are carrots, sweet potatoes, pumpkins and cantaloupe.

Vitamin D

You cannot forget Vitamin D if you want to improve your body’s immunity. While many other vitamins can only be obtained from food, Vitamin D is acquired from the sunlight, which is why it is called the nature’s vitamin gift.

Tuna and egg yolk are also full of Vitamin D while the easier source of it is the early morning sunlight.


Folate is known to have various health benefits. It also takes part in giving your immunity a great boost.

Folate supplements in developing eyesight and improving brain functions.

You can get the hefty health benefits of folate from green leafy vegetable, beans, peas and other commercial supplement products.


The most basic function of iron is that it carries oxygen to the cells of the body. While protecting the body against anemia, it also gives a boost to the body’s immune system.

Good options of iron sources include chicken, turkey, seafood, beans, broccoli and kale. Or you can opt for an iron supplement if you are iron-deficient.


Selenium is an important mineral that has a great effect on your immune system. It protects you from a lot of diseases including some cancers. Incorporating selenium in your everyday diet can also strengthen your immune system.

Selenium rich food sources include garlic, broccoli, sardines and tuna fish.


Besides supporting your immune system, zinc can also help in reducing inflammation which in turn is an important factor in fighting off illnesses.

You can receive health benefits of zinc from clams, crabs, lean red meat, beans and yoghurt.

A good immune system is key to a healthy body. Just by eating a full and balanced diet sourced from natural food groups, you can maintain the health of your immune system and receive antioxidant benefits. However, for people with limited food choices, undergoing a certain diet or in a health condition which can cause decreased food intake, meal replacements and nutritional supplements can become handy to fulfil your daily dietary needs.

Adequate consumption of nutrients will undoubtedly strengthen your immune system which can in turn protect you from the dangers of many infectious diseases, even in times of the outbreak.


The best foods for boosting your immune system   Accessed Date 3 April 2020
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