Nutrition Is the Foundation of Health: Vitamins, Minerals, and Protein Support Immunity

Nutritionist Lama Ghabbali Naboot, MPH, from Glama Clinic, emphasizes that providing the body with essential vitamins, minerals, antioxidants, and adequate protein helps effectively resist diseases and supports overall health.

Key Vitamins for the Body

• Vitamin A: Found in orange vegetables and fruits like carrots, pumpkin, and mango.

• Vitamin C: Rich in kiwi, strawberries, parsley, colorful peppers, and citrus fruits.

• Vitamin E: Present in raw nuts, vegetable oils (like olive oil), and healthy fats such as avocado; supports immunity, skin, and cardiovascular health.

• Vitamin D: Found in fatty fish (salmon), eggs, fortified juices or milk, and produced through 15 minutes of daily sun exposure; essential for many body processes and immune function.

Essential Minerals and Their Sources

• Zinc: Available in raw nuts, fish, and seafood; vital for immune health.

• Iron: Crucial for red blood cell formation; found in red meats, poultry, fish, seafood, legumes (beans, lentils), dark leafy greens (spinach, chicory), dried fruits (apricots), and fortified cereals and bread.

• Selenium: Important for immune strength; found in healthy fats and seafood.

Supporting Immunity

• Glutamine: An amino acid found in food, important for both immune health and gut health, which is a key part of the immune system. A healthy gut microbiome enhances immunity and recovery from illness.

Tips for Disease Prevention

• Do not overconsume protein; WHO recommends 0.8 to 1 gram per kilogram of body weight. Excess protein may harm kidneys and intestines. Spread protein intake throughout the day.

• Stay well-hydrated by drinking sufficient water.

• Get 7 to 8 hours of sleep nightly to aid cell regeneration and recovery.

• Manage chronic stress through yoga, relaxation, and deep breathing, as stress weakens immunity.

• Exercise regularly — at least 3 hours weekly — to maintain health.

• Include prebiotics and probiotics (in foods like pickles, kefir) to support gut and immune health.

• Eat a colorful variety of foods ("eat the rainbow") to ensure all nutrient groups are covered.

• Avoid starting dietary supplements without consulting a doctor or nutritionist, especially if you are frequently ill, have prolonged illness, or weak immunity.