How older adults can strengthen immunity with the right nutrition

From protein and vitamins to gut-friendly foods and hydration, here’s how nutrition can strengthen immunity and improve quality of life for seniors. (Image: Pexels)

Older adults are at a greater risk of infections, chronic illnesses, and recover more slowly after an illness due to a natural decline in immunity. Therefore, it is very important to make prevention a key focus area — and primarily through nutrition.

With age, appetite often reduces, leading to deficiencies in vitamins (D, B12, C, E), minerals (zinc, selenium, iron), as well as protein. Such deficiencies weaken the immune system, making it harder to fight infections or respond effectively to vaccines.

Dietary choices, however, can strengthen the immune system, increase energy and improve quality of life. A well-balanced diet rich in proteins, antioxidants, healthy fats, and probiotics can strengthen immunity, improve energy levels, and enhance overall quality of life.

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According to Yukta Sharma, Clinical Dietitian and Nutritionist, K J Somaiya Hospital and Research Centre, Mumbai and C H Radha Kumari, Dietician, PhD – Nutrition and Dietetics, Apollo Clinic, Hyderabad, diet is extremely important for the elderly, whose immune defence is getting weaker.

Why Immunity Declines with Age

As people grow older, they experience immunosenescence—the gradual weakening of the immune system. This makes infections more common, recovery slower, and vaccines less effective. Chronic diseases like diabetes, hypertension, and heart disease further weaken immunity. Balanced nutrition and hydration can help offset these changes.

Common Nutrient Deficiencies in Older Adults

• Older adults are at higher risk of nutritional deficiencies due to reduced appetite, chewing problems, or poor absorption. Key deficiencies include:
• Vitamin D deficiency is common because of minimal sun exposure and reduced skin synthesis.
• Deficiencies in vitamin B12, zinc, iron, antioxidant vitamins (C and E), and selenium are also common.
• These deficiencies compromise the body's defense mechanism, rendering elderly individuals susceptible to illness.
• Food substances that boost immunity
• Certain foods can significantly promote immune function:
• Protein: Essential for antibody and immune cell manufacture (eggs, milk, fish, poultry, legumes, soy, nuts).
• Vitamin D: Lowers infection risk and boosts immunity (fortified milk, mushrooms, fatty fish, sunlight).
• Vitamins C & E: Antioxidants with high benefits (citrus fruits, guava, bell peppers, spinach, almonds, sunflower seeds).
• Zinc: Required for T-cell function (pumpkin seeds, chickpeas, seafood, whole grains).
• Omega-3 fatty acids: Reduction of inflammation and support for the immune system (fatty fish, walnuts, chia seeds, flaxseeds).
• Gut-friendly foods: Yoghurt with live cultures, kefir, fermented vegetables, and fibre-rich foods preserve microbiome balance.

Food vs supplements

Whole foods should always be the first choice, as they provide fibre and antioxidants in addition to nutrients. Supplements can be useful in some cases of documented deficiency, reduced appetite, dysphagia, or health conditions that impede absorption. But supplements must be taken at the doctor's supervision since too much of it can turn out to be more harmful.

Don't neglect hydration

Older people may also have impaired sensation of thirst and thus are at risk of easy dehydration. Proper fluid intake is also necessary as it maintains mucous membranes, aids the flow of immune cells, and avoids weakness or confusion. Besides water, fluids like soups, lemon water, buttermilk, herbal teas, and water-rich fruits like watermelon and oranges can be helpful.

Older adults often have a reduced sense of thirst, which puts them at risk of dehydration. Proper hydration supports mucous membranes, immune cell flow, and prevents fatigue or confusion.

Yukta Sharma emphasizes that protein and micronutrients are non-negotiable for senior citizens, even if in small, frequent meals. C H Radha Kumari adds that antioxidant-rich foods such as turmeric, amla, spinach, pomegranate, guava, and green tea, and everyday protein foods such as dals, curd, eggs, and paneer, are simple and effective. Both experts stress that supplements such as Vitamin D or B12 can be started only after consulting a doctor.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.