A healthy lifestyle is the foundation of everyday wellbeing. Here are the four pillars that matter most, and the nutrients that contribute to the normal function of the immune system.
1. A balanced diet
Mediterranean and Atlantic-style diets prioritise fruit, vegetables, wholegrains, pulses, nuts and fish, providing a wide range of vitamins and minerals. Very restrictive diets make it harder to get enough nutrients.
2. Regular exercise
Adults should aim for at least 150 minutes of moderate activity a week – walking, swimming, cycling – plus strength exercises twice a week.
3. Enough sleep
Most adults need 7–9 hours a night. Keep regular times and a screen-free wind-down routine.
4. Managing stress
Time outdoors, breathing exercises, social contact and hobbies all help.
Nutrients that contribute to the normal function of the immune system
- Vitamin C – citrus fruit, kiwi, peppers, broccoli.
- Vitamin D – oily fish, eggs and fortified foods; in the UK, consider a supplement from October to March.
- Vitamin A – eggs, dairy, carrots, leafy greens.
- Vitamins B6, B12 and folate – wholegrains, pulses, eggs, dairy, meat and fish.
- Zinc and selenium – meat, seafood, nuts, seeds and wholegrains.
Vitamin B12 is mainly found in animal foods, so people following a vegan diet should consider fortified foods or a supplement.
Functional mushrooms
Reishi, Shiitake, Maitake, Sun Mushroom and Chaga have a long history of traditional use, and many of our mushroom formulas are combined with vitamin C, which contributes to the normal function of the immune system. Our Hifas Quality System tests every batch for purity, including heavy metals and pesticides.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.