Support Your Immune System with Balanced Nutrition - Performance Kitchen


This article is intended for informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.


Self-care supports a healthy immune system. This is influenced by many factors including sleep, exercise, mental health, stress levels, and nutrition. Read on to find out how balanced nutrition can support a healthy immune system.

Immune Function

A healthy immune system relies on good nutrition. A well-balanced diet focused on lean protein, plenty of fruits and vegetables, whole grains, and low-fat dairy can help  support strong immune function. Fermented foods such as kombucha and yogurt assist the development and maintenance of the gut microbiome, which is comprised of beneficial bacteria. These bacteria are also supported by a diet high in fibrous foods with a variety of vitamins and minerals, especially fruits and vegetables. 

Getting a Wide Variety of Nutrients

Key nutrients which contribute to a healthy immune system include beta-carotene, vitamins C, D, and E, and zinc. Beta-carotene and vitamins C and E are powerful antioxidants that contribute to normal immune function. Beta-carotene is present in orange vegetables such as sweet potatoes and carrots, as well as leafy greens. Citrus fruits, red bell peppers, broccoli, and strawberries are all excellent sources of vitamin C, while vitamin E is present in spinach, seeds, and tree nuts. Sufficient amounts of vitamin D in the diet has been associated with reducing inflammation in some studies. This vitamin can be found in breakfast cereals, whole milk, mushrooms, and supplements. Zinc helps increase the production of infection-fighting white blood cells and T cells. Food sources of zinc include tree nuts, beans, and lentils. 

Balanced Meals

We craft a wide selection of meals which can help support your immune system. Our Sweet Potato & Coconut Curry contains beta-carotene found in sweet potatoes, and vitamin C from red bell peppers. One of our most popular meals, Carb-Wise Creamy Chicken contains broccoli and whole milk, both good sources of calcium. We also have you covered for breakfast, with meals like our Mixed Berry & Walnut Oatmeal with strawberries for vitamin C, and walnuts which offer vitamin E and zinc. 

How We Can Help

We have meals which can help you stay healthy, including an Immunity Boost Meal Plan, designed by our Registered Dietitians, these well-balanced meals focusing on lean protein sources, plenty of fruits and vegetables, whole grains, and low-fat dairy to support immune function.

We also offer free 30-minute nutrition consultations from our team of Registered Dietitians. At each of our stores you’ll find knowledgeable team members ready to help you find the best meals to support your health. 


© Jennie Norton, RDN and, 2020. Unauthorized use and/or duplication of this material without express written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Jennie Norton and with appropriate and specific direction to the original content.