What To Eat To Build A Strong Immune System

What to Eat To Build A Strong Immune System

Understanding the critical role our diets play in supporting our immune system is key for our optimal health. While our immune system works tirelessly to defend against infections and illnesses, the nutrients we consume play a significant role in supporting its function.   Consuming a diet high in a variety of nutritious foods rich in vitamins and minerals gives our immune systems the foundations it needs to operate.


The Immune System: Foundations and Functions

Our immune system is like the body’s security detail, constantly on the lookout for intruders. It is a complex network of cells and chemical compounds and at the heart of this defense network lie various types of white blood cells, each with its own unique role in combating infections. These cells act as the body’s frontline soldiers, mounting swift and targeted responses to invading pathogens, ranging from bacteria and viruses to fungi and parasites. Supporting these immune warriors is key to effective immunity, so let’s take a closer look at some of the key nutrients involved.


Essential Nutrients: Building Blocks of Immunity

Vitamin C: The Immune Powerhouse
Known for its immune-supporting properties, vitamin C aids in the production of white blood cells, crucial for fighting off infections. It also supports the skin, our first line of defense against pathogens.

Vitamin A: T-Cell Supporter
Vitamin A plays a vital role in supporting T-cells, which are essential for identifying and combating pathogens (an organism that causes disease to its host). 

Vitamin B6: Immune Cell Communication
Vitamin B6 assists in the production of new immune cells and facilitates communication between them.

Folate, Selenium, and Zinc: Enhancing Immune Function 
These nutrients contribute to the production of new immune cells, as well as helping support communication and can strengthen response to infection. 

Copper and Iron: Essential for Immune Health 

Copper protects and fuels immune cells, while iron maintains their health and vitality.


Strategies for Incorporating Immune-Supporting Nutrients

Diversifying our diet is key to ensuring we consume a broad range of these immune-supporting nutrients. Instead of sticking to the ‘go to’ old staples, consider incorporating a variety of nutrient-rich foods into your meals. Swap out familiar vegetables for alternatives (think about eating the rainbow and aiming to include all the different colours in your diet). Try incorporating more fermented foods – they contain good bacteria (probiotics⁠). Examples include sauerkraut, kimchi, kombucha, miso, tempeh and live yoghurt.


Addressing Food Allergies and Sensitivities 

It’s essential to continue to recognise and manage food allergies and sensitivities when diversifying your diet. Everyone’s nutritional requirements will be different so working with a nutritionist is a great way to adapt your diet accordingly whilst still ensuring you are eating to support your immune system. 



Immune health and balanced nutrition are not only essential for our bodies but also for our well-being. Remember, a well-nourished body is better equipped to defend against threats and infections, key nutrients are the building blocks of our immunity and the resilience it provides us with. I’m sure you’re wondering how you can get this long list of nutrients into your daily diet, and it’s actually simpler than you think – just focus on that keyword: diversity! 


If you’re looking to optimise your nutrition, transform your health and elevate your quality of life, please get in contact via Consultations or book a FREE 15-minute call and let’s chat about how I can help.  


Did you find this post useful? If so please share it with others! For more nutrition tips and healthy recipes, check out my Instagram @elibrechernutrition


Check out my other nutrition-related blog posts below: