A balanced, nutrient-rich diet provides the vitamins, minerals, protein, healthy fats, and other nutrients that the immune system needs to function effectively. Some nutrients play particularly important roles in supporting normal immune function.

Vitamin C: Vitamin C is a favourite when it comes to immune health, supporting normal immune function and providing antioxidant protection. Include plenty of fruits and vegetables rich in Vitamin C in your daily diet. Some of the best sources include citrus fruits (such as lemon, oranges and sweet lime), strawberries, dark green leafy vegetables, bell peppers, radishes (including the leaves), tomatoes, and melons (such as cantaloupes and watermelons).

Tip: Vitamin C can improve the absorption of iron from plant-based foods. Combining iron-rich foods with Vitamin C-rich foods can therefore be beneficial.

Vitamins A and E: Vitamins A and E both play important roles in supporting immune function. Vitamin A helps maintain healthy immune barriers and regulate immune responses, while Vitamin E acts as an antioxidant, helping protect cells from free-radical damage and oxidative stress. Good sources of Vitamin A include carrots, pumpkin, sweet potatoes, squash, spinach, lettuce, other green leafy vegetables, meat, fish (such as salmon and tuna), eggs, cheese, and Vitamin A fortified skimmed milk. Vitamin E is found in foods such as almonds, walnuts, unsalted peanuts, and seeds such as flaxseeds and pumpkin seeds.

Vitamin D: Vitamin D is produced in the body when the skin is exposed to sunlight. This ‘sunshine vitamin’ plays an important role in regulating immune responses and influences the function of key immune cells. It may also influence the risk of some autoimmune diseases, while low Vitamin D levels have been associated with an increased risk of some infections. Vitamin D is naturally present in relatively few foods. Good sources include fatty fish, cod liver oil, egg yolks, oysters, shrimps, and UV-exposed mushrooms. It is also added to fortified foods and beverages such as cereals, milk, orange juice and soy milk.

Tip: Vitamin D status can be assessed with a 25-hydroxy Vitamin D blood test. If you suspect that your levels are low, consult a physician about whether supplementation is appropriate.

Vitamin B6: Vitamin B6 is important for normal immune function and is involved in the production of antibodies and other biochemical processes that support the immune response. Good sources include chicken, fish, green vegetables, avocadoes, whole-grain cereals, brown rice, oatmeal, chickpeas, and soya beans.

Iron, folate, zinc and selenium: Iron, folate, zinc and selenium are essential nutrients that support various aspects of normal immune function. Good food sources include corn, brown or red rice, barley, oats, lentils and other legumes, green leafy vegetables (especially spinach and moringa leaves), beetroot, drumsticks, garlic, broccoli, kale, beans, tuna, chicken, beef, and eggs.

Tip: Iron-deficiency anaemia can affect immune function and may increase susceptibility to infections. If you experience persistent fatigue or have concerns about anaemia, consult your doctor and consider getting your iron status checked.

Probiotics: A healthy immune system begins with a healthy gut. The gut flora, or the beneficial bacteria living in our intestines, plays an important role in maintaining gastrointestinal health and supporting immune function. Foods such as yoghurt with added live cultures, curd, kefir, fermented foods, homemade fermented pickles (made with a salt brine), and buttermilk are good sources of beneficial bacteria.