Some key vitamins and minerals you need for a healthy immune system include the following.
- Vitamin A. You can find this in liver, milk and cheese. And in a variety of plants, such as dark green leafy vegetables (spinach and kale) and orange coloured fruits and veg (carrots, sweet potato, butternut squash, mango and apricots).
- Vitamin C is found in many types of fruit and vegetables, including peppers, kiwis, oranges, tomatoes, blackcurrants, strawberries and broccoli.
- Zinc is found in meat, poultry, eggs, cheese, crabs and some other shellfish, root veg, nuts and seeds, and wholegrain cereals and breads.
- Selenium is found in nuts and seeds (brazil nuts, cashews and sunflower seeds), grains, vegetables, eggs, poultry, fish and shellfish.
- Vitamin D mostly comes from sunshine, but it is also found in oily fish, eggs, fortified breakfast cereals, spreads and dairy products. But it’s difficult to get enough vitamin D from food alone. As such, Public Health England advises everyone to think about taking a supplement of 10 micrograms a day in the autumn and winter months. You might want to consider this if you’re staying inside a lot more at the moment.
