5 Vitamins and Minerals to Improve Your Immune System

Eating a balanced diet is essential when it comes to boosting our immune system. Our bodies need a variety of vitamins and minerals to function properly, and choosing the right foods means that we are getting everything that we need.

These 5 vitamins and minerals should be a part of your diet to improve your immune system.

Vitamin C

You’ve probably heard that Vitamin C is good for the immune system. This is why most people tend to stock up on supplements when flu season hits. Well, it’s true what they say. Vitamin C has properties that help to enhance our immune system and ensure that we can fight off nasty bugs. However, it is possible to consume the vitamin through your diet so supplements aren’t necessarily needed. Citrus fruits are a common choice and are packed full of Vitamin C, but you can also find it in strawberries, bell peppers, and green, leafy vegetables.


Iron is extremely important because it helps to carry oxygen around different parts of the body. It can be found in lean meat, although vegetarians can also get iron through their diet if they eat the right foods. Beans and green, leafy vegetables like spinach are great plant-based iron sources.

Vitamin E

Vitamin E is another nutrient that is effective in improving the immune system. It contains antioxidants that help out bodies fight different illnesses. Vitamin E can be found in a range of food including nuts, seeds, and broccoli.


Zinc is great for reducing inflammation. In fact, it can slow down the immune response so the body doesn’t get carried away with inflammation. This means that the immune system can focus on what needs to be done – fighting the actual infection. Zinc can be found in baked beans, lean meat, chickpeas, and yogurt.

Vitamin A

Our bodies create Vitamin A when they consume carotenoids. This compound can be found in colorful fruits and vegetables like pumpkin, carrots, sweet potato, squash, and cantaloupe. Vitamin A is important because it strengthens our immune system so it is better able to fight infections.

A fresh, balanced diet full of a variety of foods is the best way to keep your body strong and healthy. Eating foods that are full of these nutrients will help with this as they boost your immune system.

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