7 Vitamins Scientifically Proven to Boost Your Immune System

As the UK begins to open up, we must take steps to boost immune health. 

…for both ourselves and our family.  

During the long winter months, 

Our bodies naturally go into detox mode. 

This can manifest as a cold or flu. 

The good news is that there are many natural ways to boost your immune system. 

Although many supplements can help boost your immune system, you also need to crowd out any unhealthy lifestyle habits. 

What does this mean? 

People are obsessed with the idea of fighting off illness

…instead of taking full responsibility for their own health and wellbeing. 

In fact, we’re now all being urged to take personal responsibility for our health. 

It might sound daunting, but this couldn’t be better in reality. 

It means that you get the chance to take control of your health and wellbeing. 

If you provide your body with the nutrients and enzymes it needs, then your body will naturally be protected from infection. 

This might look like going through your habits and deciding which ones support your health and which don’t. 

If you’d like to learn how to boost your immune system naturally, you’ve come to the right place. 

Move More, Something’s Better Than Nothing

A lack of exercise can stagnate your immune system and body overall. Movement helps your lymphatic system (responsible for removing all the waste from your body) function properly. Also known by many as white blood cells. Modern sedentary lifestyles or simply the fact that we no longer travel about to different places can begin to impact your health. We need to learn to move more and sit down less. 

If you haven’t managed yet, now is the perfect time to find ways to move in the new normal. This might be going for regular walks, starting a yoga practice, or cycling. Whatever suits you. Interestingly recent research is challenging the 150 minutes of exercise per week rule. They found that it’s better to move around for 12 minutes every hour if you’re sitting still for work to keep the blood and lymph flowing. 

Green Vegetable Science

Scientific research has discovered that green vegetables, in all forms, help your immune system function better. In one 2011 study published in the journal Cell, mice were fed a vegetable deficient diet for two to three weeks. The result? 70-80% of their immune cells vanished. Seriously depleting the immune system.

In another study published in 2013, leafy greens were found to boost immune function by enhancing the quality and production of cells in the gut lining. These cells (known as ILCs) have been found to protect the body from so-called “bad” bacteria. Helping maintain a healthy environment in the intestinal tract. This is done by genes that generate immune cells when exposed to the compounds in leafy green vegetables.

7 Powerful Vitamins to Boost Your Immune System

We are complex beings, and no one vitamin works in isolation. However, some supplements help boost the immune system to fight infection. Here are 5 of the top vitamins to boost your immune system (best taken as part of a healthy lifestyle routine):

Vitamin C

Suppose there was just one vitamin that you could take to cleanse your body and boost your immune system. In that case, it’d be vitamin C. Vitamin C is an essential vitamin to consume daily because your body cannot produce it. A lack of vitamin C can result in the development of illness. Although you can get vitamin C from your diet, many modern farming practices deplete the soil of nutrients. Therefore the plants don’t make enough vitamin C or other nutrients. 

Foods rich in vitamin C include – Organic bell pepper, spinach, kale, oranges, grapefruit, and kiwi.


Another potent vitamin that you should be consuming every day is zinc. Zinc is required for growth in larger quantities during pregnancy, infancy, childhood, and adolescence. Zinc is needed to make proteins and DNA, as well as helping the immune system fight off pathogens. 

Foods rich in zinc include – Organic nuts, (sprouted) seeds and grains, oats, and tofu.

Vitamin D

Vitamin D plays a significant role in promoting wellness – by protecting the self and fighting against foreign invaders. As far back as the 1800’s cod liver oil (high in vitamin D and omega-3) was prescribed along with sunlight as a treatment for infections. In a more recent study, vitamin D supplementation reduced the incidence of flu by 42%

Foods containing vitamin D: There are two forms of vitamin D that you can consume through your diet:

  • Vitamin D2 (ergocalciferol): Found in mushrooms
  • Vitamin D3 (cholecalciferol): Found in lichen (vegan), egg and fatty fish

Vitamin B6

A deficiency of vitamin b6 can impair immune responses. Vitamin b6 deficiency is common in women of childbearing age and the elderly. Vitamin b6 is a micronutrient required for a wide range of body functions. Such as the nervous system and metabolism. Vitamin b6 influences the immune system, and supplementation has been shown to recover an impaired immune system in mouse models. 

Foods rich in vitamin b6 include – Organic peanuts, wheat germ, soya beans, bananas, and oats. 

Vitamin E

Omega 3 fatty acids form much of the protective membrane of our cells, and vitamin E can protect these membranes. Vitamin E has been shown to boost immune responses in humans and animals. It’s important to note that there are different forms of vitamin E, and they all have different effects on immune cells. 

Foods rich in vitamin E include – Organic wheat germ oil, sunflower seeds, almonds, peanuts, beet greens, red bell peppers, and pumpkin.

Glutathione / Glutamine

An often overlooked nutrient for detoxification and immunity is glutathione. One of the most vital antioxidant molecules. Glutamine is a precursor for glutathione. In many cases, people choose to take glutamine so that their bodies can generate adequate amounts of glutathione. Cell damage can occur when there are inadequate glutathione levels in the body. This can be exacerbated by liver damage, as glutathione is produced in the liver. Both glutathione and glutamine can reduce oxidative stress damage. 

Foods rich in glutamine include – Organic lentils, cabbage, spinach, tofu, beans, peas, and beets.

Omega 3

Omega-3 fatty acids are a type of lipid essential for human health.. Omega-3 fatty acids play a crucial role in human physiology, and they have been shown to have many health benefits. In particular, omega-3 fatty acids reduce inflammation. This reduction in pro-inflammatory markers can help reduce the complications associated with Covid 19

Foods rich in omega 3 include  fish oils, nuts, algae and seeds.

Final Thoughts

There’s no shortcut to health. A wide range of nutrients must be consumed via your diet to create a healthy immune system. Some specific vitamins and minerals can help boost your immune system. Critical nutrients like vitamin C work to cleanse your body of toxins and promote immune health. Instead of focusing solely on fighting off infection, it’s better to create a healthy internal environment. This can be done with exercise, nutrition, reduced stress and quality sleep.

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