Good nutrition and good immune system connection

If you ask anyone what is most important for health right now, the answer would be to have a strong body immunity. Greetings between peers have even changed to “Take care, stay safe.” Strong immune system has especially become important for new line of infections which has yet to have available vaccine or treatment and the upcoming seasonal flu. A good immune system will prevent entrance of infections into the body. Even if one were to become sick, a person with good immune system has better resilience to infections and faster recovery. We will talk about immune enhancing methods here.

Ways to enhance immune system

  • Good nutrition
  • Adequate amount of sleep
  • Avoiding smoking, alcohol
  • Washing hands
  • Vaccination
  • Exercise

We will emphasize talking about good nutrition in this article. A lot of people may not exercise regularly but they do have their meals every day. Having meals of great nutrition is beneficial, of course. To boost immune system, you have to eat more. It’s not necessarily true because eating more doesn’t always mean eating more of what is beneficial to the body.  It is important to incoporate immune enhancing food in the diet. Overeating without great nutritional value can even have opposite effects on your health.

Why is good nutrition necessary for a good immune system?

Being well nourished can help immune system in more ways than one. For example;

The key benefit of vitamin A is helping to regulate the immune system and protect the body against infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy.

Some support the function and reproduction of the immune cells.

Some are antioxidants which protect against cell injury from substances of oxidizing properties.

  • Being undernourished can negatively affect the immune system and cause the flare-up of suppressed diseases and entry of multiple germs.
  • Even common colds can prolong the recovery phase.
  • That is why a good nutritious diet is crucial to immune system.

What food can boost the immune system?


Proteins take part in repair of tissues, faster wound healing and faster recovery. Food rich in protein include seafood, lean meat, eggs, peas and nuts.

Vitamin A

Vitamin A helps maintain the tissue integrity of skin, respiratory tract, digestive tract and protect against entry of foreign infections. Vitamin A can be found abundantly in sweet potatoes, carrots, broccolis, eggs, fortified milk, supplements and cereal.

Vitamin C

Vitamin C stimulates the production of immune cells needed for fighting off diseases. Rich sources of Vitamin C are citrus fruits, grapes, papaya, tomatoes, supplements and cereals.

Vitamin E

Vitamin E contain antioxidants and is found in large amounts in sunflower oil, vegetable oil, almonds, fortified supplements and cereals.


Zinc can improve the function of the immune system and speed up recovery. Zinc is found mainly in lean meat, seafood, milk, nuts, seeds and fortified supplements.

Other nutrients

Vitamin B6, B12, copper, folate, selenium and iron can also support the immune system and should be included in daily meals.

Immune system depends greatly on daily diets.  Include the foods mentioned above for good immune boosting effects. Conditions causing poor appetite such as old age and dental problems can also be improved with fortified supplements. The most important point is to have a stronger immune system that can defend yourself against infections.