Nutrients are critical for all bodily functions, including the immune system. Specifically, nutrients help the immune system in several ways, including:

• Maintain skin and mucus membranes as a barrier to infection  
• Regulate enzymes and proteins that protect cells from virus and bacteria
• Produce antibodies and white blood cells that respond to infection
• Support growth and activity of immune cells
• Support immune system signaling and response

A well-balanced diet that includes fruits, vegetables, whole grains, good protein, and healthy fats should provide most of the nutrients you need for good health and a well-functioning immune system. The most supportive nutrients for the immune system include:

• Vitamin C – can be found in leafy green vegetables like spinach and kale, bell peppers, broccoli, strawberries, cantaloupe, baked potatoes, and tomatoes
• Vitamin D3 – can be found in fatty fish (salmon/tuna), cheese, egg yolk, and mushrooms. Your skin can also produce vitamin D3 when exposed to sunlight
• Vitamin E – can be found in vegetable oils, nuts and seeds, and green vegetables
• Selenium – can be found in seafood, meat and poultry, eggs, dairy products, breads, cereals, and grain products
• Zinc – can be found in oysters, red meat, poultry, seafood, beans, nuts, dairy products, and whole grains
• Omega-3 Fatty Acids – can be found in fish, algae, and flaxseed