How to boost your immune system

How to boost your immune system

The immune system is your body’s defence against infections and diseases and therefore we all should ensure that we keep it healthy by ensuring we eat healthy, exercise and get enough sleep.

What we eat therefore plays a vital role in keeping the immune system in tip-top shape to ward off toxins and infections?

It is unfortunate though, that many of us do not eat enough fresh fruit and vegetables which are essential in keeping us healthy throughout the year. It just isn’t possible to eat an orange and think that you have gathered enough vitamin C to avoid catching the flu.

A healthy immune system is sustained through a balanced mix of minerals and vitamins over a period of time, as well as normal and regular sleep patterns and consistent physical activity.

Here are some tips for getting the top vitamins your immune system needs to perform.

Vitamin C

We’re sure that you are well aware of the link between vitamin C and the immune system, but did you know you can get it from much more than just citrus fruits such as oranges and tangerines? Leafy green vegetables such as spinach, sukuma wiki , green and red peppers are also excellent sources. In fact, vitamin C is found in so many foods that most people may not need to take supplements unless prescribed by a medical doctor.

Vitamin E

Vitamin E is a very important vitamin as it just happens to be part of close to 200 biochemical reactions in your body. It plays a massive role in the functioning of your immune system. It is also a powerful antioxidant that enables your body to ward off infections.

Foods such as peanuts, sunflower seeds, broccoli and spinach are all rich in vitamin E and should be a welcome addition to your diet if you aren’t already consuming them.

Vitamin A

Vitamin A consists of retinal, retinoic acid, and several provitamin A carotenoids which are essential for maintaining healthy vision and ensure the normal and effective function of the immune system. This vitamin is readily found in carotenoids – foods that are high in colourful compounds such as carrots, sweet potatoes and pumpkins.

The body turns these carotenoids into vitamin A, which has an antioxidant effect and plays a great role in strengthening the immune system against infections.

Vitamin D

While most vitamins are obtained from food, vitamin D is a different proposition.  Even though it can be obtained through an increased intake of fortified foods such as milk, orange juice and cereals, many people still experience difficulties in absorbing vitamin D from food, so if you happen to have a vitamin D deficiency, you are advised to seek medical advice about supplements. (Lets talk of sunlight being the main source of vitamin D and give more information on the same.)

So, we’ve talked about vitamins….here are minerals that are equally important in ensuring you have a healthy immune system.

Folate/folic acid

Your curiosity might make you wonder what this is. Simply put, folate is the natural form, and folic acid is the synthetic form, often added to foods because of its health benefits. In order to increase the levels of folate in your body, you can increase your intake of beans and peas on a regular basis. You can also add leafy green vegetables.  Folic acid is found in fortified foods such as rice, pasta and other 100% whole-grain products.


Iron is a vital component of blood production. Lack of a sufficient amount of iron could lead to serious health problems including anaemia. Iron occurs in different forms and is vital to you as it helps transport oxygen to cells within your body. Animal sources of protein are referred to as “Heme iron,”  and are abundant in meat, fish and poultry and are all easily absorbed by the body. vegetarians can get other forms of iron in beans, broccoli, lentils, cashews and sukuma wiki.


Selenium seems to have a powerful effect on the immune system, including the potential to slow the body’s over-active responses to certain aggressive forms of cancer. You can find it in garlic and broccoli among other foods.


You can find zinc in low-fat meats and poultry, baked beans, yoghurt and chickpeas. Zinc appears to help slow down the immune response and control inflammations in your body.

And as we conclude this conversation, remember that we do have vitamin and mineral supplements as well as immune boosters that can be of benefit to you. Free delivery is assured once you have placed your orders.





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