The immune system protects your body from harmful bacteria, viruses, fungi, and toxins to prevent or limit sickness and infection. Various organs, cells, and proteins make up your immune system. It is important to boost your immune system because it keeps you healthy. It’s your personal line of defense.

How can you keep your immune system healthy?

• Limit alcohol consumption

• Quit smoking/tobacco use

• Exercise and prevent prolonged sitting

• Get enough sleep (9-12 for children, 8-10 for teens 13 years and older)

• Eat healthy (eating a variety of vegetables, fruits, grains, and lean proteins while limiting saturated fat, added sugar, and salt)

• Sufficient Vitamin D levels

What nutrients improve immune function?

• Vitamin A

  • Eggs, carrots, sweet potatoes, pumpkin, fortified milk, dark green vegetables

• Vitamin C

  • Oranges, sweet red pepper, kiwi, strawberries, orange juice

• Vitamin D

  • Cod Liver Oil, trout, mushrooms, fortified milk, salmon, egg yolk, dairy, sunshine

• Vitamin E

  • Almonds, avocado, plant based oils (corn, safflower), leafy green vegetables, wheat germ, whole grains, egg yolks, nuts

• Folate

  • Leafy green vegetables, legumes, orange juice, and sunflower seeds

• Vitamin B12

  • Meat, poultry, fish, seafood, eggs, milk and milk products

• Vitamin B6

  • Chickpeas, tuna, salmon, beef liver, chicken breast, breakfast cereals, potatoes with skin, banana

• Zinc

  • Oysters, beef, yogurt, whole grains

• Iron

  • Red meat, organ meats, fish, poultry, shellfish (clams), egg yolks, legumes, dried fruits, dark, leafy greens, iron enriched and fortified cereals

• Copper

  • Beef, liver, oysters, dark chocolate, cashews

• Selenium

  • Brazil nuts, yellowfin tuna, halibut, ham, shrimp, macaroni, turkey, cottage cheese

• Omega 3 (EPA & DHA)

  • Salmon, sardines, mackerel, trout, flaxseed oil, chia seeds, walnuts