Essential Nutrients for a Healthy Immune System

Essential Nutrients for a Healthy Immune System

A healthy and insusceptible immune system relies upon consuming nourishing foods, most of the time.  Similar to the study of preparing for an exam, consuming the right nutrients and energies into the body, prepares the body early so it is able to counteract a disease when attacked by infections, microscopic organisms and poisons. 

Nourishment, exercise, adequate rest and surrounding yourself within calm, environments, will better prepare your body as and when it needs to defend itself.

Do you know what role our nutritional choices play in keeping our bodies fiddle fit and shielding them from foreign bodies and contaminations?

Unfortunately, many of us do not consume enough organic foods, vegetables and different food sources providing the nutrients we need to keep ourselves stable all year. Sound food sources give numerous substances, including nutrients and minerals, to keep us steady and sturdy. We cannot eat one orange or grapefruit and be done with it.  Our bodies require a consistent stream of nutrients to keep us well and help our immune systems.

Below are some of the essential supplements that play a significant role in a healthy immune system.

Vitamin C

Vitamin C contributes to maintain the normal function of the immune system and to the protection of cells from oxidative stress.  It is present in:

  • Spinach
  • Kale
  • Chime peppers.
  • Brussels sprouts.
  • Strawberries
  • Papaya
  • Beautifully Nourished's 360 Multivitamin

FUN FACT:  Vitamin C is water-soluble vitamin, also known as ascorbic acid.  It is needed to make collagen, a protein required to help wounds heal. 

Vitamin E

Like nutrient C, nutrient E can provide wonderfully beneficial cell reinforcement that helps our body fend off disease. This significant nutrient — part of almost 200 biochemical responses in our body — acts as the defence system's backbone. To get vitamin E into your diet, think high-fat plant nourishments.  Examples include:

  • Almonds
  • Peanuts/peanut butter.
  • Sunflower seeds.
  • Oils, for example, sunflower, safflower, and soybean oil.
  • Hazelnuts
  • Beautifully Nourished's Omega 3, 6, 9 Fish Oil Capsules

FUN FACT: Vitamin E is a fat-soluble vitamin that acts as an antioxidant, helping to protect cells from the damage caused by free radicals.

Vitamin A

Vitamin A is a disease and infection warrior and is present in fish, meat, dairy and plant carotenoids. When it comes to carotenoids, think bright:

  • Carrots
  • Yams
  • Pumpkin
  • Butternut squash.
  • Melon
  • Green, verdant vegetables
  • Beautifully Nourished's Anti Ageing nutricosmetic

FUN FACT: There are two different types of vitamin A: Preformed vitamin A - found in meat, poultry, fish, and dairy products - preformed vitamin A includes the compounds retinol, retinal and retinoic acid. The second type of Vitamin A is Provitamin A - found in fruits, vegetables, and other plant-based products. The most common type of provitamin A in foods and dietary supplements is beta-carotene.

Vitamin D

Known as the sunshine vitamin, Vitamin D is one of the most significant and exceptional nutrients for supporting a healthy immune system. Sources include:

  • Daylight
  • Salmon
  • Mackerel
  • Sardines
  • Milk
  • Freshly squeezed orange
  • Cereals
  • Beautifully Nourished's Vitamin D3
FUN FACT:  Our body creates vitamin D directly from sunlight on our skin. From late March/early April to the end of September, most of us should be able to get all the vitamin D we need from sunlight.

    Folate/ Folic Acid

    Folate is the common structure, and folic acid is the manufactured structure, frequently added to foods through fortification due to its medical advantages. To get more folate into the diet, add more beans and lentils to the plate consistently, just as verdant green vegetables. Sources include

    • Pasta
    • Bread
    • Rice

    FUN FACT: Folic acid is a B vitamin which our bodies use it to make new cells. We all need needs folic acid, however it is particularly important for pregnant women as it can  help prevent birth defects to the baby's brain and spine (anencephaly and spina bifida) by 50% to 70%.



    Iron, which helps our body convey oxygen to cells, impacts a considerable lot of the immune system. It comes in various structures. The body can all the more effectively assimilate heme iron (otherwise known as iron from creature items), which is plentiful in:

    Red meat (cutoff to more modest sums and less frequently).

    • Chicken
    • Turkey
    • Sardines
    • Clams and Shellfish 

    Vegan sources include:

    • Beans
    • Broccoli
    • Kale
    • Iron-strengthened cereals.

    FUN FACT: Iron is a mineral that it is found in EVERY cell in the body.


    Selenium can have wonderful affects on our immune systems, being significant for forestalling diseases powerfully and contributing to the normal function of the immune system.

    Sources include:

    • Fish, halibut, sardines
    • Meat and liver.
    • Poultry
    • Curds
    • Nuts, brazil nuts
    • Beautifully Nourished's Anti Ageing Nutricosmetic

    FUN FACT: Selenium gets its name from the Greek word "selene," which means "moon." Selene was the Greek goddess of the moon.


      Zinc has a role in the process of cell division and the function of the immune system. The mineral is also important for white blood cell formation, egg fertilisation and a host of other enzymatic reactions.  Sources include: 

      • Shellfish, crab
      • Lean meats and poultry.
      • Beans
      • Yoghurt
      • Chickpeas

      FUN FACT: Zinc is the second-most abundant metal in the body, after iron.  Zinc deficiency can involve abnormalities to smell and taste, because the metal is crucial to these processes.

      TAKE AWAY: Play and experiment with the food items we have mentioned in order to get adequate, protective nutrients flowing in your systems. Make nutritious foods as a must to your dining plate, varying your choices as you go. Opt for organic and local produce where you can.

      We hope that you enjoyed your daily Nutrition Fix. 
      With love, Beautifully Nourished x 
      Dr Ayesha Gulzar, PharmD, Doctor of Pharmacy, Research and Medicine
      Editor and Founder: Katherine Elyse Blake, BSC Nutrition, ANutr


      Leave a comment

      All comments are moderated before being published.

      This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.