NutritionNutrition for Immune Support Cheatsheet
Key nutrition tips to strengthen the immune system, including vital nutrients, immune-boosting foods, and lifestyle practices to enhance 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
- 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
- Excessive sugar (may impair immune function)
- Processed and fried foods
- Excess alcohol
- Maintain balanced nutrition with varied diet
- Get adequate sleep (7–9 hours)
- Stay hydrated
- Manage stress effectively
- Regular moderate exercise
