Nutrition for Immune Support Cheatsheet

Why Nutrition Supports Immune Health

• Provides essential nutrients to build and maintain immune defenses
• Helps reduce inflammation and oxidative stress
• Supports gut health, critical for immune function

Vital Nutrients for Immunity

• Vitamin C: Supports immune cell function; found in citrus fruits, bell peppers, strawberries
• Vitamin D: Modulates immune response; obtained from sunlight, fortified foods, supplements
• Zinc: Critical for immune cell development; found in meat, shellfish, legumes, seeds
• Vitamin A: Maintains mucosal barriers; found in carrots, sweet potatoes, leafy greens
• Protein: Builds immune cells and antibodies; found in lean meats, dairy, beans

Immune-Boosting Foods to Include

• Citrus fruits (oranges, lemons, grapefruit)
• Berries (blueberries, raspberries)
• Leafy greens (spinach, kale)
• Nuts and seeds (almonds, sunflower seeds)
• Yogurt and fermented foods (kimchi, sauerkraut)
• Garlic and ginger

Foods to Limit

• Excessive sugar (may impair immune function)
• Processed and fried foods
• Excess alcohol

Lifestyle Tips for Immune Health

• Maintain balanced nutrition with varied diet
• Get adequate sleep (7–9 hours)
• Stay hydrated
• Manage stress effectively
• Regular moderate exercise