In the midst of the flu season and the new coronavirus, a change of lifestyle is in need. While taking additional steps to maintain good hygiene, such as frequently washing hands and wearing face masks, can minimise risk of exposure, keeping your immune system strong is critical to warding off illness.

In addition to sleep and exercise, a healthy diet rich in certain vitamins and nutrients can help your immune system function at its best. We’ve consulted Sally Shi-po Poon, Hong Kong-based UK Registered Dietitian and founder of Personal Dietitian, to recommend five essential immune-boosting vitamins and nutrients, and the foods rich in them, to incorporate into your diet.

Vitamin A

“Vitamin A is important for normal vision and immune function. It also helps the lungs and other organs function properly. Food sources of vitamin A include liver, spinach, sweet potato, squash, carrots, cantaloupe, apricots, and mangos. Vitamin A is a fat-soluble vitamin so it is better absorbed when you eat it with healthy fats such as olive oil, nuts and seeds.”

Vitamin C

“Vitamin C plays an important role in immune function. Consuming five varied servings of fruits and vegetables a day can help you achieve recommended amounts of vitamin C. Food sources of vitamin C include guava, kiwifruits, oranges, grapefruit, strawberries, bell peppers, broccoli, and tomatoes.”

Vitamin E

“Vitamin E acts as an antioxidant and our body needs vitamin E to boost its immune system. Vegetable oils (such as wheat germ, sunflower, and corn oils), nuts (like almonds and peanuts), seeds (such as sunflower seeds and sesame seeds), and avocado are excellent sources of Vitamin E.”

Zinc

“Zinc plays an important role in immune function. Older people who have low levels of zinc might have a higher risk of getting pneumonia. Zinc is found in many foods and you can get recommended amounts of zinc by eating a variety of foods including oysters, crab, lobster, beef, pork, chicken, baked beans, cashews, pumpkin seeds, oatmeal, yogurt, and cheese.”

Iron

“Iron deficiency anaemia can impair immune function and make you less able to fight off germs and infections. You can get recommended amounts of iron by eating a variety of foods including red meat, seafood, poultry, iron-fortified breakfast cereals, lentils and legumes, spinach, nuts and raisins. Your body absorbs iron from plant-based sources better when you eat it with foods that contain vitamin C, such as oranges, kiwifruit, and tomatoes.”