We all know that eating well is good for us, but when it comes to our immune system, are there specific foods or nutrients that really stand out?
The answer is YES, although no single food will magically boost your immune system!

We spoke to Kirby, our trusted Moshy Dietitian, to find out the best way to strengthen your immune system for this cold and flu season!

Let’s explore the three key nutrients that can assist with a strong and healthy immune function: Vitamin C, Vitamin D, and Zinc. There’s moderate evidence showing that getting enough Vitamin C, Vitamin D, and Zinc can help protect you against colds and the flu.

The Immunity Essentials: Vitamin C, Vitamin D, and Zinc

Vitamin C: This key nutrient functions as a powerful antioxidant and is critical for the best performance of different immune cells, allowing them to effectively defend the body against harmful invaders. Ensuring sufficient Vitamin C intake is essential for a strong immune system.

Vitamin D: A crucial nutrient that plays a key role in regulating the body’s immune responses, helping it to react appropriately. Ensuring sufficient Vitamin D intake is important for a balanced and healthy immune system.

Zinc: An essential mineral that plays a vital role in the healthy development and proper function of immune cells, which are crucial for the body’s defense system. Ensuring adequate zinc intake is important for an optimal immune response.

Kirby says, “Getting enough of these three key nutrients, alongside a variety of other healthy foods, lays a solid foundation for a healthy immune system. But remember, it’s not just about these vitamins and minerals; other ways to improve your immune system include reducing alcohol intake, limiting processed foods, and increasing your fibre intake. Beyond that, other lifestyle factors including good hygiene, reducing stress, prioritising good quality sleep, and maintaining a consistent exercise routine can also play a significant role in supporting our body’s natural defenses.”

Fueling Your Immune System! 

Looking to incorporate more Vitamin C, Vitamin D, and Zinc into your diet? Here are some delicious and readily available options:

Excellent Sources of Vitamin C:

Try our Creamy Lemon Chicken Rice recipe able in The Healthy Mummy App.

Kiwi Fruit stands out with its remarkably high Vitamin C content, often surpassing oranges, and they also provide Vitamin K, Vitamin E, folate, potassium, and fibre.

Kiwi fruit just got even better! Try our Kiwi with Orange Ricotta Cream recipe able in The Healthy Mummy App.

Our lunchbox friendly Raspberry Muffins are sure to be a hit! Mixed berries would be perfect in this recipe, get the free recipe here.

Stuffed Capsicum with Curried Mince could be your new favourite meal, why not add this recipe to your weekly meal plan, full recipe able in The Healthy Mummy App.

We’d love for you to discover the goodness of this Chinese Beef, Broccoli & Soba Noodles recipe, able in The Healthy Mummy App.

Spinach is high in Vitamin C and other antioxidants like beta-carotene (converted to Vitamin A), as well as iron, manganese, Vitamin K, and Vitamin B9.

This delicious Spinach Pesto and Chicken Pizza recipe is able in The Healthy Mummy App.

Good Sources of Vitamin D:

Level up your pasta night with this incredible Creamy Salmon Alfredo recipe, able in The Healthy Mummy App.

Eggs, particularly the yolk, contain a good amount of Vitamin D, along with zinc and other essential vitamins and minerals.

Cafe style breakfast from the comfort of your home! Try our Sweet Potato Hash With Eggs & Rocket free recipe here.

Foods Rich in Zinc:

This simple, yet satisfying Puffed Rice with Banana and Cinnamon recipe is able in The Healthy Mummy App.

Looking for something new and tasty? Our Beef San Choy Bow is sure to be a new family favourite, free recipe here.

Crab, Corn and Dill Wonton Bites make an impressive snack or entree to wow guests at any dinner party, this recipe is able in The Healthy Mummy App.

These nutrient dense Banana & Walnut Mini Muffins are perfect for meal prep, recipe able in The Healthy Mummy App.

Now that we’ve got the essentials down

By consciously including a variety of these nutrient rich foods into your day, you’re providing your immune system with the essential building blocks it needs to stay strong and resilient. Remember, it’s a holistic approach, nourishing your body from the inside out is key to supporting your natural defenses!

If you are still feeling unsure and would like further information or need individualised support, we recommend seeking advice from an Accredited Practising Dietitian.

Our sister brand, Moshy, offers a convenient online platform where you can connect directly with certified doctors and practitioners from the comfort of your home. Their supportive team of medical experts provides comprehensive guidance and creates tailored plans to address your specific needs, promoting sustainable and lasting results.