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The Best Foods That Can Help Boost Your Immune System

The Best Foods That Can Help Boost Your Immune System

With more countries and the U.S. states implementing lock downs, many people have been stacking up on food to last for the next couple of weeks. Although there is no specific food out there that will prevent you from getting coronavirus, certain types of food and supplements will definitely help in strengthening your immune system to fight against it.

First of all, it is important to be aware of some factors that can potentially put your immune system under stress and they are: an infection and health conditions such as heart disease, lung disease and diabetes. Having an infection concurrently such as the flu can put more pressure on your immune system, which can expose you to contracting the virus easily. Lack of sleep as well as stress can also impact your immune system, therefore balanced diet, physical exercise, and good sleep are always crucial. 

In summary, any type of food that will make your heart, lungs, and organs healthy will also make your immune system healthy and strong. Remember, there is no one food that will be the cure for the disease or be the source of power for your immune system. Eating a well balanced meal with a range of foods containing different vitamins and minerals is what is recommended to everyone in maintaining and boosting the immune system.

Below is a list of vitamins and minerals as well as types of food that fall under each category. Next time you go grocery shopping, referring to this chart will be helpful:

Vitamin A

Oily fish, egg yolks, cheese, tofu, nuts, seeds, whole grains and legumes

Vitamin B6 (riboflavin)

Cereals, legumes, green leafy vegetables, fruit, nuts, fish, chicken and meat

Vitamin B9 (folate)

Green leafy vegetables, legumes, nuts and seeds and commercial bread-making flour


Animal products, including eggs, meat and dairy, and also in fortified soy milk(check the nutrition info panel)

Vitamin C

Oranges, lemons, limes, berries, kiwifruit, broccoli, tomatoes and capsicum

Vitamin D

Eggs, fish, and sunlight

Vitamin E

Nuts, green leafy vegetables, and vegetable oils


Meat, chicken, and fish, legumes, whole grains and iron-fortified breakfast cereals


Oysters and other seafood, meat, chicken, dried beans and nuts


Nuts, especially Brazilian nuts and meat, cereals, and mushrooms

  • Vitamin A and Zinc are known to help in maintaining healthy skin as well as the lining of vital organs and the respiratory system
  • Vitamin B12 and iron are crucial for the production of haemoglobin: carries oxygen in the blood
  • Vitamin C, E and selenium are known to help in controlling inflammation 



Message from Fortes Health:

There is a steady increase in confirmed cases statewide and a growing fear is inevitable. Although no vaccine is currently available, we can be preventive and do our part right by consuming foods rich in vitamins and minerals, being physically active, getting a good amount of sleep, washing our hands frequently, keeping our social distance, and staying home. 

The fear of COVID-19 and an ongoing lockdown may lead us to over-buy. However, let’s be mindful of others and only purchase what we really need. At times like this, it is important to remember that everyone is going through hardships. Let’s be kind to others, be thoughtful of those in need, and be thankful for what we have. 

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