Nutrients for a healthy immune system {part 1 of 2}


Certain Nutrients and therefore foods are good for your immune system. Some of the most important ones are listed below

VITAMIN C – is a powerful antioxidant that enhances the activity of immune system cells. A high intake of vitamin C (above 200mg daily) can reduce the severity and duration of a cold. Smokers need twice as much vitamin C because absorption is reduced.  

Food Sources – Fresh fruit especially kiwis, berries and citrus and green leafy vegetables such as broccoli and spinach

Oranges are a good source of vitamin C

VITAMIN E  – hast potent antioxidant activity and is particularly important in preventing damage to cell membranes. It also works in synergy with selenium to produce potent antioxidant effects.

Food Sources – Nut and seed oils, wholegrain cereals and sweet potatoes

Sweet potato is one vegetable that is rich in Vitamin E

FATTY ACIDS – Omega-3 fatty acids boost the immune system and may play a role in the prevention of some cancers, heart disease, rheumatoid arthritis and psoriasis. Then can’t be made in your body, unlike some other fats, so you must get them from food sources. Aim for up to three portions a week.

Food Sources – Oily fish such as sardines, salmon and trout, flaxseed and linseed oils

Oily fish provides you with omega-3 fatty acids


GARLIChas very strong antibiotic and anti viral properties. It contains more than 400 active compounds, including allicin, which is released when garlic is cut or crushed

 Food Sources – Up to three cloves a day, preferably raw, in pasta dishes, salads etc

The healing protective properties of garlic have been recognised for centuries


 The next post will include 5 other nutrients that are important for a healthy immune system

Thank you for reading 🙂 Let me know what you think in the comments below!