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Boosting Immunity with Nutrition

Boosting Immunity with Nutrition

Having healthy eating habits is an excellent way to increase your immunity and help fight viruses and illnesses.

Key eating habits include consuming a variety of fruits and vegetables, choosing simple unprocessed foods most often, taking good quality protein-rich foods and choosing foods with unsaturated fats. 

A registered dietitian can help you make better food choices leading to a healthier lifestyle and immune response. Here are 5 micronutrients that can positively impact your immune system response.

Vitamin C

Vitamin C protects us by stimulating the functions of white blood cells involved in fighting infections. Food sources of vitamin C include bell peppers, papaya, kiwi, orange, strawberries and pineapple.

Vitamin D

Vitamin D is involved in the regulation of the immune system by suppressing inflammation and stimulating secretion of anti-microbial substances. Food sources of vitamin D include milk, salmon, mackerel, egg yolk and fortified plant-based milk substitutes.


Zinc increases antibody production helping our body fight infections and viruses. Food sources of zinc include oatmeal, oysters, beef, soybeans, lentils, beans and pumpkin seeds.

Vitamin E

Vitamin E protects immune cells from oxidative damage. Food sources of vitamin E include almonds, sunflower seeds, vegetable oil and eggs. 


Selenium works as an antioxidant and helps increase immunity response in our bodies. Food sources of selenium include mushrooms, wheat pasta, rice, cottage cheese and Greek yogurt..

Are you thinking of adding supplements to your diet? 

Please consult with your physician or registered dietitian before starting vitamin and mineral supplements. A balanced diet including a variety of healthy food items can meet your daily need of micronutrients without the need for supplementation.

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