Vitamin C

  • Enhances the production and function of white blood cells.
  • Sources: Citrus fruits, strawberries, bell peppers, spinach, kale, and broccoli

Vitamin D

  • Regulates immune response and decreases the risk of infections.
  • Sources: Sunlight exposure, fortified dairy products, fatty fish, and egg yolks

Vitamin E

  • Acts as an antioxidant to protect cells from damage and helps maintain immune function.
  • Sources: Nuts, seeds, spinach, and broccoli

Vitamin A

  • Maintains the structure of cell membranes, involved in immune response.
  • Sources: Carrots, sweet potatoes, spinach, and fortified cereals

Zinc

  • Crucial for normal development and function of immune cells.
  • Sources: Meat, shellfish, legumes, seeds, and nuts

Selenium

  • Plays a crucial role in the antioxidant defense system and helps regulate the immune system.
  • Sources: Brazil nuts, seafood, eggs, and whole grains

Iron

  • Essential for immune cell proliferation and maturation.
  • Sources: Red meat, poultry, seafood, beans, and fortified cereals

Folate (Vitamin B9)

  • Necessary for DNA synthesis and repair in cells, which is vital for immune function.
  • Sources: Leafy greens, legumes, seeds, and fortified grains

Probiotics

  • Support gut health, which is closely linked to immune health.
  • Sources: Yogurt, kefir, sauerkraut, and other fermented foods

Omega-3 Fatty Acids

  • Anti-inflammatory effects that help regulate the immune system.
  • Sources: Fatty fish (like salmon and mackerel), flaxseeds, and walnuts