Your immune system is a wonderful thing. To function effectively, the cells in your immune system need energy, which they get from the nutrients in the food you eat1. That’s why, when it comes to supporting your immune system, ensuring that you eat a varied and well-balanced diet is essential. 

Let’s take a look at some of the foods that are good for your immune system and what constitutes a healthy and nutritious diet.

Your body needs a range of nutrients to keep it healthy. This includes vitamins A, C, D and B6, as well as zinc, selenium and iron².  There are so many foods to choose from that can help support your immune system. From leafy greens to juicy fruits, you’ll find just a few of them below. 

1. Citrus fruits. Juicy lemons, limes, grapefruits and oranges are great sources of vitamin C, which is crucial when it comes to keeping your immune system in good working order³. 
2. Yogurt. A good source of protein, calcium and vitamins, eating yoghurt as part of a healthy balanced diet can be a great way to support your immune system. Actimel yoghurt drinks contain vitamins B6 and D, which are known to support the normal function of the immune system. A tasty little top up to help you stay on top!
3. Fish. Fish is a good source of vitamin B12 and selenium. Aim to eat two portions of fish a week, including an oily fish such as salmon or sardines³.
4. Avocados. Add some deliciously smooth avocado to your salad, as they’re a good source of vitamin B6 which is known to support the immune system³.
5. Spinach. A leafy green food that's high a great source of vitamin A and folate, which help to keep the immune system strong and healthy³.
6. Sweet potatoes. Rich in vitamins A sweet potatoes are as nutritious as they are delicious. Eating a baked sweet potato will provide you with all the vitamin A you need for a day^3.

No one food alone constitutes a good and healthy diet. The key is to eat a balanced diet which includes a variety of foods to ensure that you’re getting all the nutrients your body needs. Eating healthily doesn’t have to be complicated.

You can start by incorporating some nutrient-dense but straightforward foods into your daily eating habits. For example, fruit and vegetables are a good source of vitamins and minerals and can be easily incorporated into your diet, so aim to get your five a day⁴. Start packing an apple to eat with your lunch, serving up some extra veggies with your dinner, or chopping up some carrot sticks to dip into hummus for an afternoon snack. 

You can also give yourself some get-up-and-go with a daily Actimel yoghurt shot, with vitamins D and B6 to help support the normal function of your immune system.

When it comes to maintaining your health and supporting your immune system, small changes to your diet can make a big difference.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723551/
2. https://pubmed.ncbi.nlm.nih.gov/30336639/
3. https://www.nutrition.org.uk/media/n01j0q2h/15420-bnf-immunity-guide-teens-adults_final.pdf
4. https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/