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Top 10 Vitamins and Minerals to Boost Immunity

Medically reviewed by Mae Charisse Antalan, MD · General Practitioner

Written by Jan Alwyn Batara · Updated Jan 05

    Top 10 Vitamins and Minerals to Boost Immunity

    Knowing how to boost immune system quickly is very important. After all, your immune system is your body’s way of protecting itself against illness and disease, so it makes sense to keep your immune system strong and healthy at all times.

    And a great way of doing this would be to take advantage of vitamins and minerals.

    The great thing about these vitamins and minerals is that they are readily available in fruits, vegetables, and meat. The important thing would be to focus on eating foods that have these essential nutrients, so that your immune system will always be in tip-top shape.

    How to boost immune system quickly?

    Boost your body’s defenses by ensuring that you eat a balanced diet and by taking supplements when needed. Always consult a doctor or a registered nutritionist dietitian.

    Vitamin C

    Vitamin C is probably one of the most well-known vitamins, and for good reason. If you want to know how to boost immune system quickly, then be sure to eat foods that are rich in vitamin C.

    It helps maintain your immune system, and it is also crucial in maintaining healthy cell processes. Vitamin C can be found in citrus fruits, but vegetables such as spinach, kale, and bell peppers also contain high amounts of vitamin C.

    When it comes to vitamin C supplements, you generally do not need to take any if you have enough fruits and vegetables in your diet.

    Vitamin E

    Vitamin E is an antioxidant that can aid your body’s immune system. Aside from improving your immune system, vitamin E also helps repair damaged cells and prevent UV damage to the skin. This means that by eating foods rich in vitamin E, you are also improving your skin’s health!

    It is most commonly found in nuts such as almonds, sunflower seeds, and hazelnuts, as well as in vegetables such as spinach and broccoli.

    Sunflower, corn, and soybean oils also contain vitamin E, so you can try using these oils for cooking to boost your vitamin E intake.

    Vitamin A

    Vitamin A is most commonly associated with a person’s eyesight. And while it is true that vitamin A does help with eyesight, this is far from its only function.

    Vitamin A, just like vitamin E, works as an antioxidant and helps prevent inflammation and infection. Its most commonly found in colorful fruits and vegetables such as squash, carrots, sweet potatoes, pumpkins, and cantaloupe.

    Vitamin D

    Another way of how to boost immune system quickly would be to eat foods rich in vitamin D. Vitamin D plays an important role in the absorption of calcium for strong bones.

    However, it is also important in modulating innate and adaptive immune system response. This means that not having enough vitamin D in your system can make it easier for you to get sick.

    Vitamin D is most commonly found in dairy products, but it is also found in fish such as tuna, mackerel, and sardines.

    If you have been eating these foods and feel that you might have a vitamin D deficiency, do not hesitate to talk to your doctor. Some people find it difficult to process vitamin D, so they might need to take supplements to boost their body’s intake.

    Vitamin B6

    An important role that vitamin B6 plays is that it supports the different biochemical reactions in our immune system. It’s mostly found in chicken, as well as fish like salmon and tuna.

    Green vegetables and chickpeas also contain vitamin B6, so it would be a good idea to incorporate these foods into your diet.


    Protein is responsible for building and repairing our muscle tissue. However, it also plays an important role when it comes to our immune system. If you want to know how to boost immune system quickly, consume a little more protein.

    People who have a protein deficiency generally have weaker immune systems, and can easily get infected by disease. By making sure that you are eating enough protein, you can strengthen your immune system, and prevent illness.

    Foods rich in protein include lean meat such as chicken, beef, pork, and fish. Vegetables rich in protein include nuts and beans.

    Folic Acid

    When it comes to how to boost immune system quickly, folate is an important nutrient. Its main role is to make and repair DNA, so a folate deficiency could increase your risk of being infected.

    Folate can be found in foods such as mustard greens, chicken liver, asparagus, okra, and broccoli. A synthetic form of folate, called folic acid, can be bought as a supplement. Most pregnant women also take folic acid because it helps in the development and growth of the fetus.


    Iron is another nutrient that can help boost a person’s immune system. Its main function however is carrying oxygen to the body’s cells.

    Iron can be found in foods such as liver, lean meat such as chicken, fish, pork, and beef. It can also be found in beans and vegetables like broccoli.


    Selenium plays an important role in your body’s immune system. In fact, it has been found to slow the body’s response to more aggressive forms of cancer. This makes is an essential nutrient when it comes to your immune system.

    Selenium can be found in garlic, sardines, brazil nuts, broccoli, and barley.


    Lastly, zinc is a mineral commonly found in crabs, lean meat, and poultry. It can help slow down immune response and manage inflammation in the body.

    Having a zinc deficiency can negatively impact a person’s health and make them more prone to illness and disease.

    Key Takeaways

    How to boost immune system quickly? You need vitamins and minerals to ensure the proper functioning of your body. While most of these nutrients you can get from a balanced diet, you can also get them through supplements. Always consult your doctor regarding the use of these.

    Learn more about Healthy Eating here.


    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Medically reviewed by

    Mae Charisse Antalan, MD

    General Practitioner

    Written by Jan Alwyn Batara · Updated Jan 05

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