Your immune system is responsible for identifying and tagging any malicious bateria, virus or pathogen. It does this pumping out millions of antibodies every hour, this kind of output requires a well rounded supply of nutrients to keep the immune system working at an optimal level.

A poor diet is the main cause for a compromised immune system in most people. While you should focus on having a balanced diet you should also make sure you have plenty of these vitamins and minerals, which can be crucial for strengthening your immune system


Zinc is a vital component to having a strong immune system since it can decrease your chances of getting an infection. Having zinc in your diet is very important since zinc promotes the development of white blood cells, which are the cells that recognize and destroy any invading viruses of bacteria. 

Meat is a great source of zinc, a 100-gram serving of raw ground beef contains 4.8 mg of zinc, which is 44% of the Daily Value. It is worth noting that eating large amounts of processed meat has been linked to an increase of heart disease and some cancers. However as long as you keep your intake of processed meats to a minimum and consume unprocessed red meats this shouldn’t be something you should worry about.

What if I’m vegetarian? 

Not to worry meat isn’t the only great source of zinc, legumes such as chickpeas, lentils and beans contain substantial amounts of zinc. If legumes aren’t your thing you could also try foods like nuts, eggs, dairy and whole grains  which are all sources of zinc.

Vitamin A

You may think your skin serves no purpose besides the aesthetical aspect of it however it is a crucial part of your immune system, it is the first line of defense against any bacteria or viruses around you, this crucial organ can cover an area of 2 square meters so it is important to care for such a large organ.

One delicious way to get a good amount of vitamin A are sweet potatoes, one whole baked sweet potato can contain 156% of the daily intake. They’re delicious, sweet and perfect for an after meal dessert. However if sweet potatoes don’t tickle your pickle you can always try other foods that are loaded in vitamin A such as; spinach, carrots, pumpkins, cantaloupes, peppers and mangoes.  


The war your body wages on germs can be a messy one. When a healthy immune system is done repelling any invader and repairing the damage done, your body can produce free radicals which can damage your DNA and accelerate the oxidative process in your body making you look older. Antioxidants are a vital key to repelling any free radicals before they can cause any damage. Fruits and Veggies are full of antioxidants and you should be eating them on a daily basis. However black and green tea’s are higher in antioxidants than any other fruit or vegetable.

Here’s a recipe for a healthy and delicious tea full of antioxidants

Good bacteria

Your intestinal tract is home to trillions of bacteria which are actually good for you; they keep harmful germs from invading through your intestinal wall. Unfortunately certain antibiotics can kill these good gut bacteria, leaving you vulnerable to unwanted germs.

You can reinforce your intestinal tract by eating yogurt or drinking kefir which is a delicious fermented drink, these are good sources of good bacteria that can help reinforce your intestinal tract from unwanted germs.

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