The Best Foods for Immune and Respiratory Health

The Best Foods for Immune and Respiratory Health
The most important factor in beating infections is ensuring that your Immune and Respiratory Systems are functioning as well as possible.
Getting the correct vitamins and minerals can be hard, especially if you are self-isolating and there isn't enough fresh fruit, vegetables and meat available (yes, meat does contain a lot of vitamins and minerals too!).
Here we will look at the most important foods to maintain and improve your health to help fight infections.

Oranges (and other fruits)

Vitamin C

This is a classic example of a fruit which contains high levels of Vitamin C, also known as Ascorbic Acid.
Vitamin C is hugely important for immune health, in fact, it is being used in China in high volumes to treat patients who are seriously ill with Coronavirus and bilateral pneumonia.

It is an essential vitamin, which means that it 
cannot be produced by our bodies. This means that we need to get it from foods or supplements.
Vitamin C is best found in Oranges, Limes and other Citrus fruits. You can also get it easily from supplements, if finding lots of fruit is difficult due to shortages or financial issues. You can purchase our Immuniti Supplements here, which include all the vitamins and minerals you need to stay healthy.

Meat and dairy

Vitamin A (retinol)

Vitamin A is a general term which covers a group of essential, fat-soluble vitamins called retinol, retinal and retinoic acid.
These compounds are really important in eye and skin health as well as immune function and red blood cell production.
Red blood cell function is extremely important for respiratory health including oxygen transfer in people with bilateral pneumonia or ARDS (acute respiratory distress syndrome).
Retinol is the most easily absorbed of the vitamin A group and is found primarily in meat, dairy and animal organs. Other forms of vitamin A such as beta-carotenes (from carrots and other orange vegetables) need to be converted into absorbable compounds. A lot of people don't have the enzymes needed to do this and therefore struggle to absorb enough vitamin A.
Therefore meat and dairy are the best foods to consume to get enough of this essential vitamin. If you are vegetarian or struggling to get enough meat then supplements such as these are your best bet for staying healthy.


Zinc is another extremely important mineral which is required for excellent immune function. It is found in large quantities in meat, fish and shellfish.
Zinc is also extremely important for sleep, which is when recovery and repair happens. If you are run down with poor sleep then you become very susceptible to illness and will struggle to fight infection.
You can find this mineral in our supplement stack if the above sources are hard to come by.



Bananas are well known for containing large amounts of magnesium.
Magnesium is a fantastic mineral for improving sleep quality, like zinc, as well as ensuring optimal immune function.

Fish and egg yolks

Vitamin D

Vitamin D is another important vitamin which is produced either in the skin from sunlight or by eating foods such as oily fish and egg yolks.
Many people struggle to absorb vitamin D from foods or don't get enough sunlight, in these cases supplements are very important.
Low levels of vitamin D can severely affect immune function.

Folate and Vitamin B12

Vitamin B12 and folate are vitamins which are found primarily in oily fish, meat, eggs and dairy. They aren't found in vegetables or fruit but are often added to cereals.
They are responsible for effective respiratory function and are especially important in people with chronic lung diseases to remain healthy. If used alongside exercise they are even more effective at improving respiratory function.

Seeds and nuts

As well as containing lots of magnesium and zinc, seeds and nuts have high levels of vitamin E and potassium.

Vitamin E

Vitamin E is essential for producing and managing the immune system cells that attack foreign invaders in the body. It is also an antioxidant which prevents damage to the body from free-radicals.


Potassium is the third most abundant mineral in the body and are found in large volumes in nuts and seeds as well as bananas.
It has functions in regulating water levels (these are commonly affected in people with poor kidney function) as well as muscle contractions and the production of red blood cells.
Red blood cells help to carry oxygen around the body from the lungs to the cells. One of their main roles is maintaining proper respiratory function so that you can breathe effectively.
Outside of sleep, nutrition is the most important thing to consider when ensuring that you are ready to fight infections and maintain your health.
Whilst finding fresh food can be difficult, supplements are a great way of ensuring that you have good nutrition without the expense and inconvenience. 
Our supplements cover everything that you need, with just one tablet per day to make sure you are fighting fit. Click here to buy our Immuniti Supplements.