5 Vitamins That Are Best for Boosting Your Immunity

The old saying, “An apple a day can keep the doctor away,” may have some truth behind it after all. Your immune system can be boosted by eating healthy meals that are high in specific vitamins (Best for Boosting Your Immunity). Your body will be better able to fight off diseases like the flu and the common cold if your immune system is strong. After all, it can help in injury recovery and energy maintenance.

Vitamins that are Best for Boosting Your Immunity and health

Choosing meals rich in vitamins will help you build your immune system. Doctors advise that by consistently practicing good dietary habits, you can develop a robust immune system. The more frequently you pick a vitamin-rich diet, the more likely you are to permanently strengthen your immune system and get Best for Boosting Your Immunity.

In other words, you can’t simply eat four oranges for breakfast one day and hope to avoid getting a cold for the rest of the season. It has a cumulative impact. Doctors explain which vitamins you need and how to obtain them in order to strengthen your immune system.

Vitamin C

One of the most effective immune system boosters is vitamin C. In fact, according to studies, vitamin C absence might increase your risk of getting an illness. Since vitamin C functions as an antioxidant, it can shield your body from pollutants that lead to inflammation.

Vitamin C-rich foods 

Vitamin C is most typically associated with orange citrus fruits, however, it may be found in a number of fruits and vegetables. Doctors suggest these 10 foods, ranked from highest levels of Vitamin C to lower levels:

  • Red bell peppers.
  • Oranges and orange juice.
  • Grapefruit juice.
  • Green bell peppers.
  • Cooked broccoli.
  • Brussels sprouts.
  • Raw broccoli.

Vitamin B6

B6 is vital to supporting biochemical reactions in your immune system. One of its major roles is in producing white blood cells and T-cells. These are the cells in your body that react in order to fend against intruders like viruses and bacteria.

Best for Boosting Your Immunity

Foods full of vitamin B6

Vitamin B6-rich foods include the following, in order from most B6 to foods with lower (but still good amounts!) of B6:

  • Chickpeas (the main ingredient in hummus).
  • Beef and beef liver.
  • Cold-water fish, like salmon and tuna.
  • Chicken breast.
  • Fortified breakfast cereals.
  • Cottage cheese.
  • Winter squash.

Vitamin E

Vitamin E is a powerful antioxidant that helps your body fight illness. According to research, vitamin E is one of the most efficient supplements for immunological function. That’s because it keeps your T-cells functioning at their best.

Get your fill of vitamin E

Load up your plate with these vitamin E-filled foods. The higher on this list, the more vitamin E they contain:

  • Wheat germ oil.
  • Seeds, like sunflower seeds.
  • Nuts, like almonds, peanuts and nut butters.


Zinc is an antioxidant and anti-inflammatory. Because it ensures that all of your immune cells operate correctly, researchers refer to it as the “gatekeeper” of your immune system and get Best for Boosting Your Immunity.

Foods rich in zinc

Oysters are the highest food source of zinc. Other foods to boost your zinc intake include these, again ranked from higher levels of zinc to lower levels:

  • Oysters
  • Beef (choose lean cuts only).
  • Blue crab.
  • Pumpkin seeds.
  • Broiled pork chops.
  • Turkey breast.
  • Cheddar cheese.
  • Canned sardines.
  • Greek yogurt.


Dietary selenium is a one-two punch for good health. According to researchers, it not only signals your immune system when to pump the breaks but also when there is a threat. Thus, it can prevent your immune system from overreacting and shield you against autoimmune illnesses and chronic inflammation, such as rheumatoid arthritis, Crohn’s disease, and psoriasis.

Try these foods high in selenium

Doctors suggest getting your fill on these foods high in selenium. Foods listed higher on this list contain the most selenium:

  • Brazil nuts.
  • Canned sardines.
  • Lean meats.
  • Cottage cheese.
  • Brown rice.
  • Milk and yogurt.
  • Nuts and seeds.

Some ready-to-eat breakfast cereals are fortified with selenium, too.

Get your vitamins with a colorful diet

A simple rule can help you when choosing fruits and vegetables at the grocery store or farmers market: The more colorful the fruits and vegetables, the better. (And prettier, too!) Doctors recommend eating a broad range of meals and making an effort to consume fruits and vegetables in every color of the rainbow. “Your plate will look more appealing, and you’ll ensure that you’re getting as many health-boosting vitamins and nutrients as possible.”

Up your water intake

Keep in mind that drinking plenty of water might help your immune system in addition to a diet high in vitamins.  Water helps in the production of lymph, which transports white blood cells and other immune system cells throughout the body. Don’t consume too much coffee or soda or any other drinks that might dehydrate you. In addition, consider consuming more hydrated foods like watermelon, cucumbers, and celery.