Go Nuts Over These 5 Immunity Boosters

Written by Jillian Lai Mei Siew on Tue, 01 August 2023


To keep your immune system in top order, it is absolutely imperative that you eat the right foods, in the right quantity. However, immunity-booster foods may not always be high on taste, reason why some people find it difficult to eat healthy for prolonged periods.

However, one food choice that excellently brings together health and taste, are nuts. They are high on taste, are easy to carry, and come loaded with health-benefiting properties.

Nuts contain many nutrients that contribute to the normal functioning of your immune system. This includes zinc, copper, iron, selenium, and folate, and in the case of chestnuts, vitamin C.

Your body needs these vitamins and minerals to help support immunity, making every nut an excellent choice for boosting your immunity.


You can consult with your dietician or nutritionist to know the recommended portion of nuts for your diet depending on your health.

1.  Almonds

When compared to any tree nut, almonds contain more fiber, calcium, vitamin E, riboflavin, and niacin. Also, almonds are a low-glycemic index food.

Almonds pack the biggest nutritional punch if eaten whole, with their brown skins on. The skins have been identified to have over 20 powerful antioxidant flavonoids.

These flavonoids endow almonds with a unique nutritional package that may have implications for cholesterol levels, inflammation, and more. You can eat roughly about 6-10 almonds per day.

2. Walnuts

The monounsaturated and polyunsaturated fatty acids found in walnuts have been shown to decrease LDL (harmful) cholesterol and triglyceride levels.

Walnuts are an excellent source of several vitamins and minerals, including Copper and Vitamin B6.

Fresh walnuts also contain copper that helps maintain bone health, nerve health, and immune system function.

Vitamin B6 found in walnuts also strengthens your immune system and supports nerve health. You may eat approximately 3-5 walnuts per day.

Nat C

3. Pistachios

Pistachios are one of the lowest-calorie nuts, which means people can enjoy them more easily staying within their daily calorie limits.

Pistachios are high in protein. Your body breaks down these proteins into constituent amino acids, that help repair tissues or create new cells and tissues.

They also contain the mineral phosphorous which ensures that your cells can continue to produce energy and keep your bones strong. You can eat approximately 1 handful of pistachios every day.

4. Brazil Nuts

Brazil nuts contain selenium, which ensures a healthy thyroid and helps keep your immune system functioning in top shape.

Selenium strengthens your immune system and improves outcomes for health conditions like cancer, heart disease, infections, and infertility.

Brazil nuts also contain several nutrients that are vital for the immune system, including zinc and iron. Limit your intake of Brazil nuts from 1-3 per day or check selenium levels in the nuts you buy.

5. Cashews

Cashew nuts contain magnesium, which has implications for over 300 enzymatic reactions within the body. These include food metabolisms and the synthesis of fatty acids and proteins.

Magnesium is also involved in neuromuscular transmission and activity. It also contains copper which helps the body strengthen bones and zinc which is crucial for developing immune cells.

You can consume 3-4 cashew nuts per day for proper weight management.

While nuts have numerous nutrients, it is important to be mindful that nothing is healthy when you have too much of it, even if they are known to be immunity boosters. That way, you'd probably be hurting your body more than helping it!


Jillian Lai Mei Siew

As the Product Consultant Manager of Mega BiO-LiFE, Jillian Lai Mei Siew, has the role of providing a productive team spirit among all Product Consultants to equip them with the right health nutritional information. Jillian is a BSc in Nutrition and Community Health, and a MSc in Nutritional Sciences an from Universiti Putra Malaysia. Affiliated to the Professional Affiliation Languages & Dialects Nutrition Society of Malaysia, NSM, Jillian can speak English, Cantonese, Mandarin, Hokkien and Malay.

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Current Version

Aug, 01 2023

Written By

Jillian Lai Mei Siew