A strong immune system relies on both proper nutrition and consistent healthy habits.

Nutrients That Support Immunity

• Vitamin C: Antioxidant that supports immune cell activity
• Zinc: Essential for normal immune response
• Vitamin D3: Helps regulate immune system function
• Selenium: Plays a role in antioxidant protection
• Vitamin A & E: Support tissues and cell integrity

Lifestyle Factors That Influence Immunity

• Sleep: 7–9 hours supports immune memory and resilience
• Hydration: Helps transport nutrients and regulate temperature
• Stress Management: Chronic stress can weaken immune activity
• Physical Activity: Encourages circulation and immune monitoring
• Balanced Diet: Provides essential micronutrients

Daily Practices for Stronger Defences

• Eat a colourful variety of fruits and vegetables
• Include whole grains, nuts, seeds, and lean protein
• Spend time outdoors for sunlight and movement
• Prioritise rest and recovery
• Support immune nutrition through mindful supplementation if needed