Immunity, Energy, and Fatigue – What Does Your Plate Say?

Nutrition and immunity – the foundation worth knowing

The body needs a wide range of nutrients for the proper functioning of the immune system. In my consulting practice, I always explain it simply – it is not complicated, you just need to know what to focus on.

Macronutrients – the building blocks of immune defence

• Protein is essential for the production of antibodies and cell regeneration. Without enough protein, the immune system simply has nothing to build with.
• Complex carbohydrates – whole grains, legumes – provide stable energy for active defence reactions in the body. Unlike simple sugar, they do not cause fluctuations in blood glucose.
• Healthy fats, especially omega-3 fatty acids, have anti-inflammatory effects and support the proper function of cell membranes.

Micronutrients – small helpers with a big impact

• Vitamin C, vitamin D, zinc and selenium play an essential role in preventing infections and supporting a proper immune response.
• Magnesium and B vitamins contribute to reducing fatigue and feelings of exhaustion – and this is exactly the kind of deficiency I see very often in practice.

Hydration – the one thing people forget most often Lack of fluids impairs the transport of nutrients throughout the body and slows down the removal of metabolites. The result is increased fatigue and weakened immune defences – and yet all it takes is to drink regularly and sufficiently.

Why does energy fluctuate during the day?

This is a question I hear almost every day. If the diet contains too much sugar, saturated fats or ultra-processed foods, blood glucose levels fluctuate like on a swing. A short burst of energy – and then a rapid crash. In the long term, such a pattern increases the risk of insulin resistance and chronic inflammation, which further weakens the immune system.

On the other hand, regular meals with a balanced ratio of protein, complex carbohydrates and healthy fats provide stable energy throughout the day – and the immune system can work as it should.

A story from my practice: How we helped Martin

A few months ago, Martin, 45, an administrative worker, came to see me. He was tired, with the feeling that he caught every illness going around, and could barely function in the afternoon. When we looked at his diet, the picture was clear – irregular breakfasts, lots of coffee, fast food lunches, overeating in the evening and very little fruit and vegetables.

What we changed together:

• We switched to 4–5 smaller portions a day so that his energy levels would remain stable.
• We included a source of protein in every meal – eggs, fish, legumes or fermented dairy products.
• We increased his intake of vegetables and fruit, focusing on vitamin C and fibre.
• Based on laboratory results, we specifically supplemented vitamin D and zinc – exactly where his body was actually lacking them.
• We reduced excessive coffee consumption and introduced a regular drinking routine.

The result after 8 weeks: Martin reports a significant reduction in fatigue, better concentration at work and fewer respiratory infections. As a bonus, the quality of his sleep also improved. Such results always fulfil me in my work – and confirm that properly adjusted nutrition really works.

What should you take away from this?

Chronic fatigue is not just a matter of rest. In my experience, it is very often a signal that the body is lacking something – a specific nutrient, regularity or sufficient fluids. A properly adjusted diet with enough protein, micronutrients and quality carbohydrates can support immunity, stabilise energy and genuinely improve quality of life.

The best approach I always recommend to my clients? First, measure what the body is lacking and base recommendations on actual laboratory results – not on estimates.

If you recognise yourself in this article, do not hesitate to contact me. I will be happy to help you find a path that will work specifically for you.

Ing. Eva Kocurková Clinical Nutrition | Nutritionist