As the seasons shift, fluctuating temperatures and increased exposure to viruses and bacteria put extra stress on our immune systems. A strong immune response is essential for staying healthy year-round. While regular exercise, stress management, and adequate sleep are key pillars of immunity, nutrition plays a critical role in keeping our defenses strong.

Ensuring the right intake of essential vitamins, minerals, and antioxidants can make a significant difference in preventing illnesses and maintaining overall well-being.

The Power of Antioxidants: Vitamins C & E

Dr. Atul Sharma, Medical & Scientific Affairs – Wellness, Haleon ISC, explains:

“Antioxidants act as the body’s natural defense against free radicals—unstable molecules that can damage cells and weaken immunity.”

What are free radicals? These harmful molecules are produced due to normal metabolic processes, pollution, and smoke exposure, leading to oxidative stress and immune damage.

How do antioxidants help?
Vitamin C & Vitamin E neutralize free radicals, reducing oxidative stress.
Found in citrus fruits, berries, nuts, seeds, and vegetables, these vitamins strengthen immune function.
Multivitamins containing vitamins C & E can be beneficial when dietary intake is inadequate.

Zinc, Vitamin C, and Vitamin D: The Immunity-Boosting Trio

1. Zinc

• Essential for white blood cell production, the first line of defense against infections.
• Found in legumes, nuts, seeds, dairy, and meat.

2. Vitamin C

• Helps produce antibodies and boosts phagocytes, immune cells that engulf harmful pathogens.
• Found in citrus fruits, bell peppers, kiwi, and leafy greens.

3. Vitamin D

• Regulates immune function and reduces inflammation.
• Found in sunlight exposure, fatty fish, fortified dairy products, and eggs.

Supplements containing zinc, vitamin C, and vitamin D can provide additional immune support, especially during seasonal changes when exposure to infections is higher.

Micronutrients: Small but Mighty for Immune Health

Micronutrients, though needed in small amounts, play a huge role in immunity:

Iron: Supports the production of immune cells. Deficiency weakens the immune response.
Magnesium: Involved in antibody production and overall immune function.
Selenium: Strengthens antioxidant defense and immune cell activity.

Sources: Whole grains, legumes, nuts, seeds, and leafy greens.
Multivitamins & minerals can help fill nutritional gaps for those with busy lifestyles.

Lifestyle Habits for a Stronger Immune System

Beyond nutrition, other lifestyle factors play a major role in immunity:

Exercise: Improves circulation, reduces stress, and enhances immune function.
Adequate Sleep: Essential for immune cell regeneration.
Stress Management: Meditation, yoga, and nature exposure regulate immune responses.

Choosing the Right Multivitamin for Immune Support

A high-quality multivitamin can help bridge nutrient gaps and ensure adequate intake of immune-supporting vitamins & minerals. Look for one containing:
Vitamins C, D, E
Zinc, selenium, and magnesium

Consult a doctor or registered dietitian before starting supplementation to ensure it suits your needs.

By combining balanced nutrition, lifestyle habits, and targeted supplementation, you can strengthen your immunity and stay healthy through seasonal changes!