Nutrients keep our immune system healthy

One of the most important steps you can take to maintain good health is to eat a healthy
diet loaded with nutrients that will fortify your immune system. €œ look for foods that contain particular vitamins and

Add more fruits and vegetables of any kind to your diet. It’ll help your health. Some foods are higher in antioxidants than others,

The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You’ll find them in colorful fruits and vegetables, especially those
with purple, blue, red, orange, and yellow hues.

Beta-carotene and other carotenoids: cantaloupe, carrots, squash, spinach, sweet potato, tangerines
corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, apricots, asparagus, beets,
broccoli, pink grapefruit, pumpkin, , tomatoes, and watermelon

Vitamin C: berries, cauliflower, papaya,grapefruit, broccoli, Brussels sprouts, cantaloupe, honeydew,
kale, kiwi, mango, nectarine, sweet potato, strawberries, orange, snow peas,  tomatoes, and red, green, or yellow

Vitamin E: red peppers, spinach, and sunflower seeds, broccoli, nuts, papaya, pumpkin, carrots, chard,
mustard and turnip greens, mangoes.

These foods are also rich in antioxidants:

  • Prunes
  • Apples
  • Raisins
  • Plums
  • Red grapes
  • Alfalfa sprouts
  • Onions
  • Eggplant
  • Beans

Other antioxidants that can help keep you healthy include:

Zinc: oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy

Selenium: Brazil nuts, tuna, beef, poultry, fortified breads, and other grain products

Have the foods raw or lightly steamed to benefit their anti- oxidant properties.

The following 10 foods, which contain nutrients that help keep your immune system healthy and ready to fend off illness.

Red or Pink Grapefruit

Grapefruit is packed with vitamin C,
making it an immune-boosting essential. The red and pink varieties are they’re packed with bioflavonoids and are
beneficial for the body adding an immunity boost.


Cauliflower, broccoli, and Brussels sprouts are all cruciferous vegetables, which means they’re not only rich in
antioxidant vitamins that give an immune system boost, but they also contain choline, a nutrient essential to a healthy
diet. Choline helps support a healthy gastrointestinal barrier, keeping bacteria safely confined in the gut.


Carrots are an excellent source of beta carotene, which gives them their bright color. One of beta carotene’s jobs is
to support the body’s mucus membrane, which lines the respiratory and intestinal tracts, making it harder for bacteria
to enter the bloodstream and cause trouble. You can also enjoy carrots by combining them with cauliflower, broccoli, and
other veggies as an appetizer.

Egg Yolks

Eggs have gotten a bad rap because their yolks are high in cholesterol, but the yolks are also a rich source of protein,
which can help immune-related problems. High in zinc and selenium, egg yolks help boost the immune
. If cholesterol is a problem in your healthy diet, make your scrambled eggs with two whites, but only one


Being an antiviral, antifungal, and antibacterial machine, cinnamon does more than just boost the immune system €” it
actually fights the pathogens that cause
. Cinnamon is extremely versatile, making it easy to add to your healthy diet. You can mix it into your
coffee grinds for an immunity-fighting brew, add it to tea, sprinkle it on oatmeal, stir it into hot chocolate, or dust
it onto fresh fruit.


When you’re thinking about a healthy diet, mushrooms may not be the first thing to come to mind, but they’re a major
source of the immune system-boosting mineral, zinc.


Immune boosters are generally found in greens such as kale, spinach, and Swiss chard and contain high levels of vitamin
C, which not only packs a powerful antioxidant punch, it helps fight off infection and
regenerate other antioxidants in the body, including vitamin E. They also contain folate, another immune booster


Loaded with vitamins, minerals, and other nutrients, watermelon makes a great super food e. The red colored flesh of
watermelon is generated by lycopene gives and it offers an array of health-building benefits, including reducing
respiratory inflammation, which helps prevent infection.


One of your immune system’s most essential functions is to safe guard the gastrointestinal tract and prevent germs,
bacteria, and other pathogens from entering the bloodstream and making you sick. Not only is yogurt packed with vitamins
and protein, it’s also a source of lactobacillus, a probiotic (or beneficial type of bacteria) that helps fight off
the bad guys and also gives your immune system a boost.

Wheat Germ

Wheat germ is a key source of fiber €” a dietary essential that keeps your digestive system on track. It’s also
packed with protein and vitamins, including vitamin E, and is a great source of choline and zinc, which also help boost immunity.


While the above article guides you to eating healthier, there is no substitute for customized professional advice given
by a qualified nutritionist. We urge you to speak to your personal dietician or if you need help, contact a nutritionist
at Qua Nutrition.

You can contact us at 080 3232 9292 or log on to to Book An Appointment.