Build a Strong Health Foundation: 8 Key Nutrition Tips to Boost Immunity
By Arlene-Frances Wu | Senior Nutritionist
With sudden changes in weather and the rise in flu and viral infections, it’s more important than ever to protect your health and that of your loved ones.
In this issue, we’ve invited Senior Nutritionist Arlene-Frances Wu to share 8 key dietary strategies for strengthening your immunity. Start with your meals—build your family’s defense from the inside out.
Tip 1｜ Include Protein Daily to Support Immunity
Protein is essential for building immune cells. Be sure to diversify your sources:
Animal protein: Lean meats, deep-sea fish (rich in omega-3), eggs, and low-fat dairy
Plant protein: Legumes, tofu, and nuts (rich in vitamin E, which promotes antibody production)
PS: Zinc from seafood is especially important for older adults, as it helps enhance immune response.
Tip 2｜ Whole Grains = Balanced Nutrition
Swap at least one bowl of refined white rice daily with whole grains or whole wheat products.
These are rich in B vitamins (B2, B5, B6, folate) and minerals that support cell regeneration and immune response.
Tip 3｜Eat the Rainbow: 5 Servings of Fruits & Vegetables a Day
Follow the “3 vegetables + 2 fruits” rule. The more colorful, the better!
Dark leafy greens like spinach are rich in beta-carotene, which the body converts to vitamin A to maintain healthy mucosal barriers and block pathogens.
Tip 4｜Natural Seasonings: Garlic & Onion as Immunity Helpers
Garlic: Sulfur compounds enhance T-cell activity. Recommended 2–3 cloves per day.
Onion & Spices: Ingredients like cloves and cinnamon offer anti-inflammatory and immune-regulating effects.
Tip 5｜Good Oils Reduce Inflammation, Bad Oils Hurt Immunity
Too much fat—especially omega-6-rich oils—can impair immune cell function. Choose:
Monounsaturated fats such as olive oil and peanut oil
Avoid overheating oils during cooking to preserve their health benefits
Tip 6｜Cut Back on Sugar to Power Up Immunity
Excess sugar suppresses white blood cell activity.
Reduce sugary drinks and desserts, and switch to unsweetened green tea or herbal infusions to boost antioxidant capacity and activate immune cells.
Tip 7｜Include Mushrooms Daily
Mushrooms like shiitake, maitake, and enoki are rich in beta-glucans, which help activate natural killer cells and macrophages—key players in immune defense.
Avoid excessive rinsing to retain nutrients during cooking.
Tip 8｜Gut Health Is the Gateway to Strong Immunity
The gut is the largest immune organ in the body.
Dietary fiber helps beneficial bacteria grow and strengthens the intestinal barrier
Seaweed offers both fiber and trace minerals like iodine and magnesium
Brown seaweed, in particular, is known to modulate immune response
One-Day Meal Plan Recommended
BY OUR NUTRITIONIST
These daily habits don’t require expensive supplements—just mindful food choices and balanced pairing to help you and your family build a strong immunity foundation.
About the Expert Arlene-Frances Wu
Senior Nutritionist specializing in food safety, natural therapy, and plant-based nutrition
🎓 M.Sc. in Food Safety Management (UK)
🎓 Diploma in Natural Medicine (Canada)
🎓 She advocates “Food as Medicine” – using delicious meals to prevent illness and promote family health.
Breakfast
_Scrambled eggs with spinach and tomato
_Whole wheat toast
_One medium apple
Lunch
_Grilled chicken breast with brown rice
_Garlic stir-fried broccoli and carrots
_One kiwi (fist-sized)
Dinner
_Grilled salmon with quinoa
_Salad with lettuce, cucumber, and seaweed
Start today—Boost your immunity naturally!
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