2 January, 2019
Health & Wellness

Give Your Immune System a Boost with These Nutrients

2 January, 2019

Looking for all-natural ways to strengthen your immune system?

It’s flu season, which means we’re taking precautions to make sure we don’t fall sick anytime soon. Being under the weather doesn’t only bring down your productivity, it also affects your mood and energy levels. While you can reduce your risk of catching the flu by getting vaccinated, you can also consider eating a well-balanced diet by incorporating foods with nutrients that have immune boosting properties.

Read more: Swap Your Starbucks for One of These Healthy Holiday Alternatives

health nutrition strengthen immune system vitamin c

Vitamin C

One of the most sought-after nutrients that help to maintain a healthy immune system, vitamin C is found in many vegetables and fruits, including broccoli, kale, bok choy, gai lan, tomatoes, sweet peppers, oranges, kiwis, grapefruits, guavas, strawberries and blueberries. In addition to its immune boosting properties, vitamin C is water-soluble and an antioxidant that helps prevent cell damage and may reduce your risk for certain types of cancers and other chronic diseases. Furthermore, it may help reduce levels of cortisol (the ‘stress hormone’) in your body. In other words, if you eat a variety of vitamin C-rich foods as part of your diet, you may help your body to reduce unnecessary stress and, in turn, improve and strengthen your immune system.

You’re probably eating foods with vitamin C on a daily basis, but here are some easy tips to include them as part of your diet:

  • Keep easy to peel fruits such as oranges and grapefruits by your desk at the office.
  • Enjoy a leafy green salad instead of a hot meal for a change. You can also add quinoa and lean meats or tofu for added protein, and sliced fruits such as strawberries, pears and mandarin oranges for extra flavour and dietary fibre.
  • Add extra vegetables such as sweet peppers to your favourite pasta dishes.

Read more: Suffer From PMS? These Tips From a Registered Dietitian Could Help

health nutrition strengthen immune system chia seeds


Selenium is another notable antioxidant that helps with maintaining a healthy immune system and preventing cell damage. It’s commonly found in beef, oysters, shrimps, crabs, salmon, sardines, mackerel, herring, trout, tuna, mushroom, couscous, chia seeds and sunflower seeds. However, the best and highest selenium source is found in Brazil nuts. In fact, for every five pieces of Brazil nuts, there is 340mcg of selenium.

To incorporate selenium into your diet, try the following:

  • Enjoy unsalted brazil nuts as a healthy snack. While they have the highest selenium content and are a good source of polyunsaturated fatty acids (a type of good fats), they are calorie-dense. Eating too many can increase your intake of extra and unnecessary calories and fat. To keep your portions in check, have no more than more than ¼ cup of Brazil nuts or mixed nuts at each sitting.
  • Try couscous as a change for your source of grains for your meals. Simply switch it up with rice for dinner or add couscous to your leafy green salads for added nutrients, crunch and texture.
  • Give your oatmeal, porridge, and homemade bread and scones a nutty texture by adding chia seeds.

Read more: The Best Pre and Post-Workout Foods, According to a Registered Dietitian

health nutrition strengthen immune system oysters


No matter how old you are, zinc is an important nutrient that helps with growth and development. More importantly, it helps with strengthening your immune system and plays a pivotal role in healing wounds. One of the richest sources of zinc is oysters. For every 75 grams of oysters, there are at least 25 grams of zinc. Other food sources with zinc include meats, seafood, dairy products, legumes, nuts such as peanuts, almonds, cashews and seeds such as pumpkin seeds.

Having zinc-rich foods as part of your diet cannot get any simpler. Here are some practical tips:

  • Plan an oyster night at home. While raw oysters taste fresh and briny with a buttery texture, they may be best to be eaten fully cooked to prevent food poisoning and its symptoms.
  • Include meats, poultry, fish or beans in your meals, which are also rich in protein.
  • Spread a thin layer of any nut butter on your favourite whole grain toasts for breakfast and whole grain crackers for your mid-morning and afternoon snacks. A healthy serving size of nut butter spread is one tablespoon.
  • If you’re a vegetarian, would like to enjoy a plant-based meal for a change, or simply want to make a quick and easy meal, use a blend of beans such as chickpeas, lentils, kidney beans, black beans and peas to make a hearty soup.

Read more: A Registered Dietitian’s Guide to Eating Out (and Still Enjoying Yourself) in Hong Kong

Bottom Line

Vitamin C, selenium and zinc play a vital role in maintaining a healthy immune system. Together, they create a nutrient powerhouse for your immune system for protecting you from, and fighting effectively against, the common cold, flu, and other illnesses. Start the new year and breeze through the rest of winter by eating well with the foods mentioned!

Editor’s Note: This post was originally published in January 2018 by Novella Lui and was updated in January 2019.

Featured Image courtesy via Getty, Image #1 courtesy of Dose Juice via Unsplash, Image #2 courtesy of Mariana Medvedeva via Unsplash, Image #3 courtesy of Sweet Ice Cream Photography via Unsplash,

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