Immunity 360: 12 Ways to Strengthen Your Body From the Inside Out

7. Prioritize Key Micronutrients: Zinc, Selenium, and Protein

Certain micronutrients are especially important for immune cell function and repair. Zinc helps with immune cell development and wound healing; selenium supports antioxidant enzymes and immune responses. Good food sources of zinc include oysters, lean meats, beans, and nuts. Selenium appears in foods like Brazil nuts, seafood, and whole grains; just a single Brazil nut can provide a substantial portion of a daily selenium need, so be mindful of portion sizes. Protein matters too—adequate protein supports the formation of antibodies and tissue repair after illness. Aim for a serving of high-quality protein at meals, adjusting portions to individual needs and health status. While supplements can correct clear deficiencies, they should be used thoughtfully since excess intake can cause harm. If you suspect dietary gaps, consider a lab test or consult a registered dietitian to prioritize targeted, safe interventions.

8. Hydration, Alcohol Moderation, and Gut-Friendly Habits

Staying well-hydrated supports mucosal barriers in the nose and throat—the first line of defense against pathogens. Hydration needs vary with body size, activity level, and climate, but regular fluid intake throughout the day helps maintain circulation and supports cellular functions. Plain water is effective; include herbal teas and water-rich foods if you prefer. Alcohol has short- and long-term effects on immune function and sleep, and high consumption can impair immune defenses. If you drink, aim for moderation and consider alcohol-free days each week. Gut-friendly habits—like chewing slowly, eating regular meals, and avoiding high-sugar beverages—also support digestion and the microbiome. Small shifts such as carrying a water bottle, swapping one daily cocktail for sparkling water with citrus, or choosing plain yogurt as a snack add up to better overall resilience and daily wellbeing.