Immune system health and keeping the system strong and healthy can be accomplished by maintaining healthy eating habits. Eating foods rich in specific vitamins and supplements can help the immune system fight off illness, maintain energy levels, and help during injury recovery. Here we look at choosing foods with the right vitamins to build and strengthen the immune system throughout the year.Vitamins For Immune System Health: Chiropractic Functional Clinic

Immune System Health

The immune system consists of complex cells, processes, and chemicals that constantly defend the body against invading pathogens, including viruses, toxins, and bacteria. Keeping the immune system healthy year-round is key to infection and disease prevention. Healthy lifestyle choices consist of the following:

  • Nutritious food, healthy sleep, physical activity, and exercise are the most important ways to strengthen the immune system.
  • Supplementing certain vitamins, minerals, and herbs can help improve immune response.
  • However, some supplements can interact with prescription or over-the-counter medications.
  • Certain supplements may not be recommended for individuals with certain health conditions.
  • Consult with a healthcare professional before starting any nutrition or supplement program.

Vitamin C

Scientists have found that vitamin C deficiency can cause over-susceptibility to viruses, bacteria, etc.

  • Vitamin C acts as an antioxidant, protecting the body from toxins that cause inflammation.
  • Regular vitamin C intake is essential for optimal health because the body does not produce it independently.
  • Many foods contain vitamin C, so supplements are unnecessary unless a doctor recommends taking them.

Vitamin C foods

These foods are ranked from highest levels of Vitamin C to lower levels:

  • Red bell peppers
  • Oranges and orange juice
  • Grapefruit juice
  • Kiwi
  • Green bell peppers
  • Cooked broccoli
  • Strawberries
  • Brussels sprouts
  • Grapefruit
  • Raw broccoli

Vitamin B6

  • B6 is essential to supporting biochemical reactions in the immune system.
  • One of the major roles is producing white blood cells and T-cells.
  • These are the cells that respond to fight off viruses and bacteria.

Vitamin B6 Foods

B6-rich foods in order from highest levels of B6 to lower levels:

Vitamin E

  • Vitamin E is a powerful antioxidant.
  • Research has found that vitamin E is effective because it maintains T-cell full performance.

Vitamin E Foods

From the highest levels to the lowest.

  • Wheat germ oil
  • Seeds – sunflower and pumpkin.
  • Nuts – almonds, peanuts, and associated nut butters.
  • Spinach
  • Broccoli
  • Kiwi
  • Mango
  • Tomatoes


Zinc Foods

Foods from highest levels to lowest.

  • Oysters
  • Beef
  • Blue crab
  • Pumpkin seeds
  • Pork chops
  • Turkey breast
  • Cheddar cheese
  • Shrimp
  • Lentils
  • Canned sardines
  • Greek yogurt
  • Milk


  • Research has found that selenium activates the immune system when there is a threat and signals when to slow or shut down immune responses.
  • Selenium keeps the immune system from overworking.
  • Selenium protects from chronic inflammation and autoimmune diseases like rheumatoid arthritis, Crohn’s disease, and psoriasis.

Selenium Foods

Foods from highest to lowest levels of selenium.

  • Brazil nuts
  • Tuna
  • Halibut
  • Canned sardines
  • Lean meats
  • Cottage cheese
  • Brown rice
  • Eggs
  • Oatmeal
  • Milk
  • Yogurt
  • Lentils
  • Nuts
  • Seeds
  • Peas

Increase Water Intake

Maintaining healthy hydration can increase immune health.

  • Water helps the body produce lymph, which carries white blood cells and other immune system cells.
  • Try to balance out dehydrating beverages, like coffee and soda.
  • Try eating more hydrating foods like cucumbers, celery, lettuce, and strawberries.

Immune System Health


Chaplin, David D. “Overview of the immune response.” The Journal of allergy and clinical immunology vol. 125,2 Suppl 2 (2010): S3-23. doi:10.1016/j.jaci.2009.12.980

Halliwell, B. “Antioxidants in human health and disease.” Annual review of nutrition vol. 16 (1996): 33-50. doi:10.1146/

Lewis, Erin Diane, et al. “Regulatory role of vitamin E in the immune system and inflammation.” IUBMB life vol. 71,4 (2019): 487-494. doi:10.1002/iub.1976

Mora, J Rodrigo, et al. “Vitamin effects on the immune system: vitamins A and D take center stage.” Nature reviews. Immunology vol. 8,9 (2008): 685-98. doi:10.1038/nri2378

Nicholson, Lindsay B. “The immune system.” Essays in biochemistry vol. 60,3 (2016): 275-301. doi:10.1042/EBC20160017

Shakoor, Hira, et al. “Immune-boosting role of vitamins D, C, E, zinc, selenium and omega-3 fatty acids: Could they help against COVID-19?.” Maturitas vol. 143 (2021): 1-9. doi:10.1016/j.maturitas.2020.08.003

Professional Scope of Practice *

The information herein on "Vitamins For Immune System Health: Sciatica Wellness Clinic" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

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Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

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Our office has reasonably attempted to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

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Dr. Alex Jimenez
Specialties: Stopping the PAIN! We Specialize in Treating Severe Sciatica, Neck-Back Pain, Whiplash, Headaches, Knee Injuries, Sports Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven therapies focused on optimal Mobility, Posture Control, Deep Health Instruction, Integrative & Functional Medicine, Functional Fitness, Chronic Degenerative Disorder Treatment Protocols, and Structural Conditioning. We also integrate Wellness Nutrition, Wellness Detoxification Protocols and Functional Medicine for chronic musculoskeletal disorders. We use effective "Patient Focused Diet Plans", Specialized Chiropractic Techniques, Mobility-Agility Training, Cross-Fit Protocols, and the Premier "PUSH Functional Fitness System" to treat patients suffering from various injuries and health problems. Ultimately, I am here to serve my patients and community as a Chiropractor passionately restoring functional life and facilitating living through increased mobility. Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, functional strength training, functional medicine, and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries. We use Specialized Chiropractic Protocols, Wellness Programs, Functional & Integrative Nutrition, Agility & Mobility Fitness Training and Cross-Fit Rehabilitation Systems for all ages. As an extension to dynamic rehabilitation, we too offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high-performance exercises and advanced agility treatment options. We have teamed up with the cities' premier doctors, therapist and trainers in order to provide high-level competitive athletes the options to push themselves to their highest abilities within our facilities. We've been blessed to use our methods with thousands of El Pasoans over the last 3 decades allowing us to restore our patients' health and fitness while implementing researched non-surgical methods and functional wellness programs. Our programs are natural and use the body's ability to achieve specific measured goals, rather than introducing harmful chemicals, controversial hormone replacement, un-wanted surgeries, or addictive drugs. We want you to live a functional life that is fulfilled with more energy, a positive attitude, better sleep, and less pain. Our goal is to ultimately empower our patients to maintain the healthiest way of living. With a bit of work, we can achieve optimal health together, no matter the age, ability or disability.