A strong immune system can offer protection from illness, and proper nutrition is an important part of this. Although the following nutrients cannot completely prevent illness, they can help support your immune system:
Protein: This is an important nutrient for healing and recovery. Some protein sources include seafood, poultry, eggs, and beans.
Vitamin A: Vitamin A helps regulate the immune system and maintain skin and tissue to protect against infections. Foods, such as sweet potatoes, carrots, broccoli, spinach, bell peppers, and eggs are all good sources of this vitamin.
Vitamin C: This vitamin stimulates the formation of antibodies, which supports the immune system. Vitamin C can be found in almonds, vegetable oils, and other nuts and seeds.
Zinc: Zinc can help the immune system function properly, and it may be able to help wounds heal. Poultry, seafood, milk, whole grain products, and beans are all good sources of this nutrient.
Some other nutrients, such as vitamin B-6, B-12, copper, folate, selenium, and iron may also help support the immune system. Try getting these nutrients through foods in your regular diet, or speak with your healthcare provider or a registered dietitian nutritionist about taking supplements.
Source: https://www.eatright.org/health/wellness/preventing-illness/support-your-health-with-nutrition
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