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No need to wait for the next pandemic, it’s always a good idea to keep your immune system in top shape in order to withstand the yearly bouts of influenza and colds. Your diet goes a long way in strengthening your body’s immune system, so we have collected a list of natural sources of vitamins and minerals that are essential for a well-functioning immune system.

Vitamin C

This vitamin is an antioxidant and helps fight free radicals that put a stress on the immune system. Add these foods to your diet:

  • Citrus fruits and juices (oranges, limes, grapefruit)
  • Kiwi
  • Red and green peppers
  • Broccoli
  • Strawberries

Vitamin E

Another powerful and useful antioxidant that you can find in these foods:

  • Almonds
  • Sunflower seeds
  • Hazelnuts
  • Peanut butter (preferably with no sugar added)


This is an essential mineral in the production of immune system cells, so be sure you get enough of it in your diet. Zinc-rich foods include:

  • Oysters
  • Cashews
  • Chickpeas
  • Crab and lobster
  • Baked beans

Carotenoids (Vitamin A)

Carotenoids are a class of natural pigments found in plants that when consumed, they are converted into Vitamin A. Get your carotenoid boost from these foods:

  • Carrots
  • Kale
  • Apricots
  • Papaya
  • Mango


Omega-3 is a fatty acid that helps reduce inflammation in the body and keep the immune system in balance. Consume these foods rich in Omega-3:

  • Oily Fish (mackerel, tuna, salmon, sardines)
  • Flaxseed
  • Walnuts

(Disclaimer: This article is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment or diagnosing a health issue. Consult your physician or nutritionist prior to making drastic changes to your diet.)

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