Nutrition education
Boosting immunity through diet — honestly
No food supercharges the immune system. Deficiency impairs it, and correcting deficiency restores it.
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What genuinely matters
- Enough total energy and protein — undernutrition is the commonest cause of impaired immunity worldwide.
- Adequate vitamin D, especially with little sun exposure or darker skin.
- Zinc, iron, selenium, vitamins A and C at normal dietary levels.
- Fibre and fermented foods for the gut microbiome.
- Sleep, which affects immune function as much as most nutrients.
What does not
- Megadose vitamin supplements — excess is excreted at best, harmful at worst.
- 'Immune-boosting' teas, powders and tonics with no evidence.
- Any single superfood.
- Detox and juice cleanses, which reduce protein and energy exactly when you need them.
During chemotherapy
High-dose antioxidant supplements may interfere with some treatments. Check every supplement with your oncology team or pharmacist before taking it.
Afya Companion offers education and self-help support. It does not diagnose, treat or replace care from your doctor, nurse, psychologist or dietitian. If something in your health changes, speak to your care team.