[Wellbeing & You] Supercharge Your Immune System

March 23, 2022

During the Coronavirus outbreak, it is vital to develop a strong immune system to offer protection from infection. Focusing on nutrient dense foods and fostering healthy lifestyle behaviours can help you and your family to stay away from germs.

Top 5 Immune-Boosting Nutrients

  1. Protein: Milk, eggs, meat, seafood, tofu, nuts, seed
  2. Beta-carotene (Vitamin A): Sweet potato, carrots, pumpkin, Mango, pink grapefruits
  3. Omega 3 fatty acids: oily fish (e.g. Salmon), walnuts, grounded flaxseeds
  4. Vitamin C: Citrus fruits, berries, bell pepper
  5. Allicin: an anti-inflammatory compound found in garlic

Other nutrients including zinc, vitamin E also influence immune response. It is important to have a healthy balanced diet, increase food varieties and adequate in the overall calories and nutrients.

Other Healthy Lifestyle Behaviours

  • Good hygiene
  • Adequate sleep
  • Regular exercise
  • Adequate hydration


Centre for Health Protection, Department of Health, Academy of Nutrition and Dietetics