​How Your Diet Affects Your Immune System

​Take a deep breathe. Notice how your lungs slowly fill with air and then, just as slowly, release the air back into the world. During this breath, a cocktail of microbes enters into our body. If any of these microbes happens to be infectious, our body will employ a number of defenses to kill this invader before it negatively affects us. An optimal immune response to any foreign invader depends on an adequate diet and nutrition in order to keep the infection at bay. There is not one specific macro or micronutrient that is responsible for keeping our immune system strong, our body needs a well-rounded array of nutrients to minimize our chance of serious infection. Some nutrients that play an important role in the function of our immune system include:

Protein. Sufficient protein intake is crucial for adequate antibody production. Good protein sources include fish, turkey, lean beef, and beans and lentils.

Vitamin A and Zinc. Low vitamin A and zinc intake is linked with increased infection risk. Vitamin A is found in carrots, sweet potatoes and broccoli, and good sources of zinc include oysters, red meat, and whole grains.  

Vitamin C and E. These two vitamins are known to have high anti-inflammatory and antioxidant properties. Oranges, bell peppers and jalapenos contain good amounts of vitamin C and vitamin E is found in plant-based oils, nuts, seeds, fruit, and vegetables.

Vitamin D.  Vitamin D interacts with cell receptors and may disturb viral cellular infection. The body is capable of producing vitamin D on its own when our skin is exposed to direct sunlight. If we aren’t able to spend time outside, vitamin D can also be found in salmon, beef liver, and dairy and plant milks fortified with vitamin D.

Dietary Fiber. Fiber, which is fermented by the gut microbiota, is also known to have anti-inflammatory effects. Good sources of fiber include whole grains, berries, beans, and broccoli. 


“The best and most efficient pharmacy is within your own system.” Robert Peale



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Article by Mattalyne Pall | Dietetic Student



Harvard T.H. Chan School of Public Health. (n.d.). Retrieved May 10, 2022, from https://www.hsph.harvard.edu/ 

Iddir, M., Brito, A., Dingeo, G., Fernandez Del Campo, S. S., Samouda, H., La Frano, M. R., & Bohn, T. (2020, May 27). Strengthening the immune system and reducing inflammation and oxidative stress through diet and nutrition: Considerations during the COVID-19 crisis. MDPI. Retrieved May 10, 2022, from https://www.mdpi.com/2072-6643/12/6/1562/htm