Eating For Your Immune System

Nowadays we are all too quick to rush to the doctors whenever a virus comes near us but we can fight them off with nature's own medicine store.

What We Need The Most


Not enough protein can reduce the function of your T cells that are responsible for seeking and destroying cells that have become infected with a virus.

Vitamin E

This vital vitamin is a natural antioxidant that helps reduce the damage to cells caused by oxidation. Some issues that oxidative stress can cause have been linked to include neurodegenerative diseases such as Parkinson's disease and Alzheimer's disease, gene mutations and cancers, chronic fatigue syndrome, fragile X syndrome, heart and blood vessel disorders, atherosclerosis, heart failure, heart attack and inflammatory diseases.

Zinc and Selenium

These minerals help T cells do their job.

Vitamin A

The mucus layer in your respiratory and gastrointestinal tracts stand between you and infections. Vitamin A helps keep that layer strong and avoid infections getting through.

Fatty Acids

As your immune system mobilises to fight a virus or infection, your body will increase inflammation in the affected area to give assistance. Inflammation-lowering fatty acids keep the inflammatory response in check so as not to damage healthy cells.

Vitamin C

Helps to build antibodies and cells to attack viruses and bacteria.

Vitamin D

No-one knows what role Vitamin D plays in immunity, but research suggests that not having enough can make you more likely to contract viruses. Better safe than sorry so make sure you are getting enough.


Having a healthy gut maintains a strong defence against germs. A recent study found that workers taking a daily probiotic supplement took off  33 percent fewer sick days over an 80-day period than their workmates who were given a placebo.

Foods For the Immune System

There are many many natural foods that contain all the right things our bodies need to fight illness and make us feel generally healthier. Here are a few of the more common ones.

Vitamin A

The highest concentration of vitamin A is found in sweet potatoes, Beef liver, spinach, fish, milk, eggs, and carrots also are good sources.

Vitamin C

Sweet red peppers actually contain more of the vitamin than any other food

but kiwifruit, broccoli, brussel sprouts, and cantaloupe are also good.

Vitamin E

Wheat germ oil packs more vitamin E than any other food source

Vitamin D

Fatty fishes are among the few naturally occurring dietary sources of vitamin D but Cod liver oil is the best.

Fatty Acids

ALA is found in plant sources such as vegetable oil, green vegetables, nuts, and seeds

DHA the second category are found in fatty fish such as Tuna.

Vitamin E

Wheat germ oil  is the highest provider of vitamin E but other sources include sunflower seeds and almonds

Protein, zinc and selenium


Zinc and selenium


Protein, vitamin A, and probiotics


For more help or advice please feel free to contact us.