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Top Six Nutrients for Immunity


The greatest wealth is health. But most of us take it for granted – until we become unwell. In our busy lives, it’s all too easy to forget that our immune system needs us to support its vital role of defending us against disease.

Best Nutrients for Immune Support

To support and maintain a strong immune system, our diet and nutrient intake plays a huge role, as does regular sleep, physical activity and adequate coping skills for stress. All of these key factors keep our immune system active and improve our defences. We are going to look at the best nutrients to boost your immunity. Here are the top six nutrients to support and maintain a healthy immune system. We also look at a powerful supplement for Immune Support.

See the infographic for a summary of the top six immune nutrients.

Boost Your Immune System with Vitamin C


Known as “the immunity vitamin”, Vitamin C is known to boost our immune system. It does this through stimulating our defence cells and increasing antibodies that neutralise bacteria and virus. Fantastic food sources of Vitamin C include all fresh fruit and vegetables, but the richest food sources are capsicum, kiwi fruit, guava, tomatoes, lemons, broccoli, and kale.

Boost Your Immune System with Zinc

Zinc is an essential mineral that the immune system uses to defend us from viral and bacterial attack and keep our immune cells active. Studies show that individuals with compromised immune systems have low levels of zinc. In more serious cases, low zinc levels result in recurrent infections, poor sense of taste and smell, skin conditions like eczema and dermatitis and poor wound healing. Zinc can be found in dietary sources such as seafood like oysters and other shellfish, sea vegetables like kelp, dulse, nori, most nuts and seeds and also red meat. 

Vitamin D is great for your Immune System


Vitamin D is another important nutrient that improves absorption of calcium, magnesium and phosphate, in turn, allows for an active immune defence. It is part of the process that produces immune cells to kill foreign organisms found in the body. Low Vitamin D, in turn, results in lower immune responses. Foods containing vitamin D are mostly from animal sources and include oily fish (salmon, tuna, and sardines), whole milk, butter and egg yolks.

Vitamin E is key for Immune System responses

This fat-soluble essential nutrient is not just a potent antioxidant, it is key to maintaining and regulating the immune system responses. Studies have shown a downward trend in the immune system with vitamin E deficiency. Low levels increase the chance of infections, tumour development, muscle weakness, skin conditions and poor coordination. An adequate daily intake of vitamin E not only reduce infectious diseases but also protect cells from oxidative damages. To boost immunity, good dietary sources of Vitamin E include most freshly cracked nuts, seeds, green leafy vegetables, avocado, butter, nut butter and oils and chicken thigh meat.

Omega-3 has many Heart Health Benefits

Omega-3 is a group of essential fatty acids (EFA) that are widely recognised for their heart health benefits. But EFAs are also key to modulating the immune responses of the body and regulating inflammation caused by disease and infection. Great dietary sources include oily fish, nuts, seeds and other seafood.  Low levels of omega-3 fatty acids cause a diverse range of deficiency-based symptoms including skin conditions, disordered sleep, poor mood regulation and reduced immune responses. 

Astaxanthin is the most powerful Antioxidant

Astaxanthin is known to be the most powerful antioxidant in the world. Its ability to fight against free radicals has been shown to be much higher than all other antioxidants. It is 6,000 times stronger than Vitamin C, 550 times stronger than vitamin E, 40 times stronger than beta-carotene in terms of its antioxidant potency. Apart from its ability to balance out the oxidative stress in our immune system, it also modulates to enhance any suppressed immune responses, and repress any hypersensitive reactions, such as allergies.  Red natural Astaxanthin comes from microalgae, it is bio-accumulative and is found in several dietary different sources including krill, salmon and lobster.

After reviewing this list of essential nutrients to support your immune system, a lot of you may be wondering how you can change your diet to obtain enough to support a healthy, optimal immune system. Modern life is stressful and very busy, nutrient levels in intensively grown foods are less than optimal, and sometimes supplementing a healthy diet is the only way to actively support, regulate and maintain your immune system vital activity. 

Comprehensive Immune Support Formula


Supreme Health’s Advanced Immune Support contains vitamin E and our hero ingredient AstaNZ (New Zealand Natural Astaxanthin) to help you defeat free radicals, oxidative stress, combat infections and other stressors requiring the immune system’s response. This vitality formula is designed for people with compromised immunity, autoimmune conditions and people who simply want to improve their overall wellbeing and energy levels.

Don’t forget, the greatest wealth is health. 


  • Free Shipping NZ Wide

  • Free Int'l Shipping for orders $250+

  • info@supremehealth.co.nz