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Which foods can help strengthen your immunity?

You are what you eat’ is an old adage, and we all know what it means: that a healthy and balanced diet is fundamental for improving immunity. Along with stress and sleep, nutrition is a key factor linked with your body’s immune response1. It’s the primary source of vitamins and minerals essential for the proper function of the immune system.

Read on to find out how different foods can help boost your immune system!

Fruits and vegetables

There are many benefits to making fruits and vegetables a significant part of your diet. Both are good sources of antioxidants and help reduce oxidative stress2, a natural occurrence in your body that is part of the aging process and leads to cell and tissue damage. Fruits and vegetables are also excellent sources of vitamins and minerals essential for a strong immune system. For example, vitamin C, well recognized for its role in the human immune system3, can be found in citrus fruits, kiwis, peppers, broccoli, and spinach. Other fruits and vegetables, like avocadoes, blackberries, green peas, and spinach are good sources of zinc, a mineral that promotes the growth, maturation, and activity of immune cells4.

Nuts and seeds

Nuts and seeds can be a great snack and a healthy habit to help improve your immune system. Both can add significant amounts of essential nutrients to your healthy diet. For example, almonds are rich in vitamin E and B vitamins and have prebiotic properties that help increase beneficial immunity-boosting microbes. Walnuts have anti-inflammatory properties thanks to omega-3 fats content and can help improve your immunity with vitamin B65,6. Sunflower and pumpkin seeds deliver Vitamin E, B vitamins, and important minerals like copper, iron, magnesium, and zinc.

Meat and seafood

Including meat and fish in your diet can give your immune system a boost. Meat is not only a rich source of energy but also provides your body with iron, zinc, copper, and vitamin B6. All of these are important nutrients that play prominent roles in supporting healthy immune function. Various types of seafood also contain B vitamins and can help your body regulate inflammation while also promoting red and white blood cell development5,6.

A bowl of cereal and blueberries

Bread and cereals

Wholegrain bread and cereals like oats, wheat, and brown rice are good sources of B vitamins on our list. They help give your immune system a boost and they provide your body with fibre, a nutrient that plays a role in modulating immune system functions. If you are overweight, fibre can also help lower your BMI, a factor linked with improved immunity7.

Vitamin and mineral supplements

If you’re not sure if your diet provides you with all the necessary nutrients for a strong immune system, consider supplementing. Taking a supplement like Cal-C-Vita® formulated specifically for immune support can help to strengthen your immunity and support it in preventing and fighting off any infection8.


  1. (Song et al, 2019; Patel et al 2012 and Gombart et al 2020).
  2. Barnard ND, Goldman DM, Loomis JF, et al. Plant-based diets for cardiovascular safety and performance in endurance sports. NUTRIENTS. 2019;11(1). pii: E130.
  3. S. Chambial et al., ‘Vitamin C in disease prevention and cure: an overview’, Indian Journal of Clinical Biochemistry, vol. 28, no. 4, 2013, p. 314-328.
  4. D. Konig et al., ‘Zinc, iron and magnesium status in athletes – influence on the regulation of exercise induced stress and immune function’, Exercise
    Immunol Review, vol. 4, 1998, p. 2-21.
  5. Maggini S. et al. Immune Function and Micronutrient Requirements Change over the Life Course. Nutrients. 2018 Oct 17;10(10). pii: E1531. doi: 10.3390/nu10101531. 
  6. U.S Department of Health and Human Services. National Institutes of Health. Office of Dietary Supplements: B12
  7. Haddad EH, Berk LS, Kettering JD, Hubbard RW, Peters WR. Dietary intake and biochemical, hematologic, and immune status of vegans compared with nonvegetarians. AM J CLIN NUTR. 1999;70(3 Suppl):586S-593S.
  8. Gombart AF, Pierre A, Maggini S. A Review of Micronutrients and the Immune System-Working in Harmony to Reduce the Risk of Infection. Nutrients 2020;12.

How Cal-C-Vita®
helps support your
immune system




Your body is equipped with powerful natural defences and your immune system has many ways of dealing with threats from bacteria and viruses. The Immune system is made up of three main defences mechanisms; Physical barriers (skin and mucosa), cellular barriers (white blood cells) and antibodies. Nutrients such as vitamins and minerals are essential to the health and function of this complex network.

In our fast-paced world of fast food and pre-cooked meals, it may be challenging to consume adequate amounts of fruits and vegetables delivering all the vitamins and minerals we need to fully support our body functions. An inadequate intake of vitamins and minerals can negatively affect the immune system and overall health. That’s where Cal-C-Vita® comes in. Our range of Vitamin C products are designed to help support your immune system.

Learn more


Cal-C-Vita® for a healthier immune system

You need to look after your immune system. Even though it may not feel like it, your immune system works 24 hours a day. Just as a plant needs water and sunlight, your immune system needs regular nourishment to support the body’s defence systems.

Together with a healthy lifestyle including physical exercise and good nutrition, supplements like Cal-C-Vita® provide the foundation for a strong immune system all year round.






80 years of vitamin C expertise

In 1934, we pioneered the world’s first Vitamin C supplement, and we’ve been helping people keep their natural defenses in top shape for over 80 years. Today our range of innovative supplements helps to support your immunity every day.


Build your immunity

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