The food you eat provides the building blocks for your immune cells. A diet rich in vitamins, minerals, and antioxidants gives your body the fuel it needs to maintain a strong defense.

Key Nutrients for Immune Support

Focus on incorporating a variety of colorful fruits and vegetables into your diet to ensure you get a broad spectrum of nutrients.

• Vitamin C: A powerful antioxidant, Vitamin C is found in citrus fruits, bell peppers, strawberries, and broccoli. It supports the production of white blood cells, which are key to fighting infections.
• Vitamin D: Often called the sunshine vitamin, Vitamin D helps regulate the immune response. You can find it in fatty fish, fortified milk, and egg yolks, but many people benefit from a supplement, especially in winter.
• Zinc: This mineral is crucial for immune cell development and communication. Sources include lean meats, chickpeas, lentils, and seeds.
• Antioxidants: Found in berries, dark leafy greens, and even dark chocolate, antioxidants protect your cells from damage caused by free radicals, which can weaken the immune system over time.

A balanced diet centered on whole foods, fruits, vegetables, lean proteins, and whole grains is far more effective than relying on a single supplement.