Our immune system, just like every other system in our body, requires proper nutrition to function optimally. And while there is no single food that is going to prevent Covid, the flu, or the common cold, we can proactively eat (and live) in a way that helps to support a strong, healthy immune system. 

Eating plenty of the nutrients below will ensure your immune system has what it needs to fight off any infection that may come your way. 

1. Carotenoids

Carotenoids are a family of vitamins that include beta-carotene, lycopene, lutein, canthaxanthin, and astaxanthin. These compounds are powerful antioxidants that help to strengthen our immune system and boost natural killer cells.  You can get carotenoids into your diet through:

• Brightly colored vegetables, especially yellow, orange and red colors — think leaves in the fall!)
• Squash
• Carrots
• Grapefruit
• Oranges
• Apricots
• Asparagus
• Beets
• Broccoli
• Mangoes
• Tomatoes
• Watermelon 

Eating Tip: Carotenoids are best absorbed with fat in a meal. So, try eating some bell peppers dipped in guacamole or make an orange and beet salad with a drizzle of olive oil. 

2. Vitamin C

Vitamin C is essential, meaning our bodies can’t make it — so we must get it from food. This highly effective antioxidant supports the immune system on multiple levels, including increasing production of certain immune cells. This vitamin is so important for helping our bodies fight off infection that a vitamin C deficiency results in impaired immunity and higher susceptibility to infection. That’s serious stuff! You can get Vitamin C into your diet through:

• Bell peppers
• Oranges
• Grapefruit
• Kiwi
• Strawberry
• Broccoli
• Brussels sprouts
• Cabbage
• Spinach 

Eating Tip: Throw some spinach into your morning smoothie, snack on a bowl of strawberries with orange slices or enjoy some broccoli or Brussels sprouts with dinner. 

3. Zinc

Zinc is another antioxidant with powerful anti-inflammatory properties. Zinc helps keep our immune system really strong by supporting the normal development and function of our immune cells. A deficiency in this mineral is often characterized by impaired immune function. You can get Zinc into your diet through:

• Oysters
• Beef
• Crab
• Lobster
• Dark chicken meat
• Nuts
• Seeds
• Legumes 

Eating Tip: You can get too much zinc in supplement form, which has the potential to offset other minerals, such as copper. That being said, it’s is best to get this mineral from food unless supervised by a doctor. 

4. Vitamin D

Vitamin D may be the most important nutrient for general immune system health. It is so important that low levels of vitamin D have been associated with increased susceptibility to infection, disease and immune-related disorders. Vitamin D helps to turn on our immune system defenses and enhance the function of our immune cells. Vitamin D is not super abundant in foods. This nutrient comes from the sun, so supplementation may be a good idea, especially if you are deficient. Some ways to fit it into your diet include:

• Salmon
• Trout
• Sardines
• Egg yolks

Eating Tip: It has been suggested by some Vitamin D researchers that approximately five to thirty minutes of sun exposure between the hours of 10 am – 3 pm at least twice a week without sunscreen usually leads to sufficient Vitamin D synthesis. When in doubt, get your levels tested and supplement as needed. 

To conclude, there are lots of ways to boost your immunity, and food is a great place to start. But in addition to your diet, here are some other factors that will contribute to a healthy immune system:

• Getting enough sleep
• Reducing stress levels 
• Eating a well-balanced, healthy diet 
• Staying well hydrated