In addition to being a precursor for the immune protector, vitamin A, this nutrient provides powerful antioxidant defences against invading pathogens.

In particular, its been shown to support the lymphocytes remember these fellas — they produce antibodies in the immune system following exposure to free radicals ix. A raft of scientific evidence suggests beta-carotene may also increase the production of important immune defenders, B and T cells x.

Your body converts beta-carotene into vitamin A, which plays a pivotal role in protecting your body against infection. A deficiency may compromise a number of immune functions, such as the production of natural killer cells, T cells, and B cells xi.

Did you know beta-carotene is responsible for the yellow, red and orange hues of certain fruits and veggies? Carrots, sweet potatoes, squash, red and yellow peppers, apricots and cantaloupe are all brimming in the stuff.

Thanks to their impressive antioxidant properties, flavonoids — powerful plant pigments — provide protection from free radical damage, as well as supporting the cells that regulate your immune responses, cytokines xii.

The good news is flavonoids can be found in plenty of food groups. Selenium excels at supporting your immune system, too. This potent antioxidant keeps your immunity in check by identifying and warding off potentially harmful threats, like viruses, parasites and bacteria.

Unsurprisingly, then, a selenium deficiency has been associated with impaired immunity and an increased susceptibility to viral infections xv.

You can find an abundance of selenium in Brazil nuts, fish, ham, pork, turkey, eggs, brown rice, cottage cheese and mushrooms. Last but certainly not least, we have to sing the praises of the antioxidant zinc — a powerful weapon for immunity.

Did you know a small deficiency of this nutrient can undermine several areas of your immune system, leading to poor immune cell responses, and a reduction in T cells, natural killer cells, and antibodies xvi. Meat, shellfish, legumes, seeds, nuts, dairy foods, eggs and whole grains are super-rich sources of this antioxidant A-lister.

To support your immune system all year round, aim to fill up on five to seven antioxidant-rich fruits and veggies every day. Another secret to a happy, healthy immune system?

Look for colour. Try different flavour combinations. Get creative with grains, exotic fruits and legumes. The antioxidant burst will work wonders for your immune system — not to mention your palette.

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Citation: Mrityunjaya M, Pavithra V, Neelam R, Janhavi P, Halami PM and Ravindra PV Immune-Boosting, Antioxidant and Anti-inflammatory Food Supplements Targeting Pathogenesis of COVID Received: 06 June ; Accepted: 25 August ; Published: 07 October Copyright © Mrityunjaya, Pavithra, Neelam, Janhavi, Halami and Ravindra.

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How much do I need? There is no specific daily recommendation for antioxidants. Should I take a supplement? Antioxidants appear to have the most benefit when you eat them in whole foods. For example, strawberries and raspberries contain an antioxidant called ellagic acid, which is poorly absorbed in supplement form.

The best antioxidant diet, one rich in fruits, vegetables and whole grains, could also be the best diet to prevent heart disease, cancer, type II diabetes, and age-related diseases. Privacy Policy. Facebook Twitter Instagram LinkedIn Search.

Boost your immune system with antioxidants. By Kristi Friesen, Registered Dietitian, Project Open Hand. Categories: Nutrition.