By | 2 March 2021

5 Nutritions to strengthen the immune system

You can have a healthier winter by consuming these foods.

We are more vulnerable to diseases in the winter. If you want to survive this season healthily, you can do so with a strong immune system. For your immune system to be healthy, you need 5 nutritions to strengthen to get enough sleep, exercise regularly, and manage your stress. You should also pay attention to your diet.

Here are the nutrients you must consume in winter for a healthy and strong immune system:

C vitamin

Vitamin C, one of the basic nutrients, has antioxidant properties. Antioxidants are known to fight free radicals that damage the immune system. Especially if you have a stressful pace, vitamin C will be extra beneficial for you to strengthen your immune system. Consuming these foods will provide you with vitamin C:

Citrus varieties such as orange and grapefruit

  • Kiwi
  • Red and green peppers
  • Broccoli
  • Strawberry

Vitamin E

Just like vitamin C, vitamin E is a powerful antioxidant. Vitamin E is an essential nutrient for the health of everyone’s immune system, especially the elderly. Vitamin E is mostly found in the following foods:

  • Wheat essential oil
  • Almond
  • Sunflower seeds
  • Hazelnut
  • Peanut butter


Zinc is a mineral involved in the production of some immune system cells. Studies show that a lower than average zinc level negatively affects the functions of the immune system. You can get zinc from the following foods:


  • Cashew Nuts
  • Chickpea


When you consume carotene, another type of antioxidant, the body converts it into vitamin A, which strengthens the immune system. Here are natural foods that are the source of carotene:

  • Carrot
  • Castle
  • Apricot
  • Mango


Omega-3 fatty acids are known to suppress inflammation and keep the immune system in check. If you consume these foods containing omega-3s, you can prevent problems in the immune system:

  • Fatty fish such as tuna, salmon, sardines, trout
  • Flax seeds
  • Walnut

Other Foods

Adding garlic to your meals, consuming probiotics such as yogurt and kefir, and getting into the habit of drinking green tea will also make you stronger against diseases.