How to Boost the Immune System Using Vitamins and Minerals?

dietary food supplements, dietary supplements, food supplement, food supplements, hair loss, vitamin b12, vitamin b12 hair loss, vitamins
16 Feb, 2021
Posted by: Mark Buchan

Who doesn't wish to have a healthy immune system? Of course, everyone does. A healthy immune system is vital for healthy living. Our immune system plays a crucial role in fighting against germs and viruses, protecting you from toxins, and reducing the risk of chronic illness.

We all want to have a healthy and efficient immune system. But wishing to have something and putting sincere efforts to get that are two different things. To ensure that your immune system is working efficiently, you have to make certain lifestyle and dietary changes, including getting proper sleep, practising hygiene, doing regular exercise, managing stress levels, and maintaining a healthy diet.

The best way to keep your immune system healthy is by feeding it with a healthy and well-balanced diet that consists of plenty of fresh fruits and vegetables. Sadly, most of us don't eat enough fruits and vegetables. Our immune system necessarily requires these fresh fruits and vegetables because they contain essential vitamins and minerals needed to keep us strong and healthy.

Essential Vitamins and Minerals to Boost Your Immune System

Continue reading this article to explore more about specific nutrients that play a crucial role in strengthening the immune system.

· Vitamin A

Vitamin A plays its role in maintaining skin cells and the respiratory tract, which acts as physical barriers and provides the first line of defence against germs and viruses. This vitamin is an infection-fighter and is essential for the normal functioning of the immune cells.

Sources of vitamin A include:

Carrots
Pumpkin
Cantaloupe
Red bell peppers
Spinach
Fortified foods (milk, breakfast cereal)
Broccoli
Sweet potatoes

· Vitamin C

This powerful antioxidant helps in fighting against free radicals and protects us against oxidative damage. Vitamin C is known to prevent infections or at least shorten their stay. In addition to that, vitamin C also supports the skin tissues, which act as a physical barrier and provide protection against viruses and germs.

Adding a subsequent amount of vitamin C ensures that you are strengthening your body's natural immune system by promoting immune cells' normal functioning.

Vitamin C is found in so many foods that there is no need to take vitamin C supplements unless the doctor advises it. Consult your doctor before taking any vitamin C supplement.

Vitamin C can be found in:

Oranges
Grapefruit
Strawberries
Kiwifruit
Lemon
Red bell peppers
Brussels sprouts
Kale
Papaya

· Vitamin D

This vitamin is also known as the sunshine vitamin. It is amongst the most essential and potent nutrients that support the immune system. In addition to that, vitamin D plays a vital role in improving many aspects of your health, including modulating immune cell function.

The deficiency of vitamin D enhances the susceptibility to infection and diseases and illness. Generally, it is suggested to get all your vitamins from food; however, in the case of vitamin D, you may be asked to take vitamin D supplements, especially if you are low at vitamin D levels. Consult your doctor before taking any vitamin D supplements.

Here are some of the food sources of vitamin D.

Fortified foods (cereal, milk, etc.)
Tuna
Salmon
Eggs
Sardines
Orange Juice

· Vitamin E

Like vitamin C, vitamin E is a powerful fat-soluble antioxidant that protects your cell membranes from any damage caused by free radicals. Your immune cells require a subsequent quantity of vitamin E to protect against damage caused by oxidative stress.

The significance of vitamin E can be realized by the fact that this essential Vitamin is a part of about 200 biochemical reactions in our body.

Following are some of the food sources of vitamin C:

Almonds
Hazelnuts
Peanuts
Sunflower seeds
Vegetable oils
Leafy green vegetables

· Zinc

Zinc is a potent mineral needed to produce new cells of the immune system, including a special type of white blood cells called T-cells. These T-cells function to find and destroy the infected cells in our body.

Furthermore, zinc is also needed for the pathway that immune cells use to communicate. Zinc is primarily found in animal foods. Other food sources of zinc include:

Crab
Beef
Oysters
Cashews
Almonds
Dairy products
Poultry
Yoghurt
Chickpeas
Bakes beans

· Iron

Iron is an essential mineral needed for the growth and development of immune cells, including white blood cells. These white blood cells act as the front-line defence of the immune system. Apart from that, iron also helps in carrying oxygen to the cells.

Our body needs the right balance of iron so that our immune system functions properly.

Some food sources of iron include:

Lean meat
Nuts
Fortified grain products
Spinach
Seafood
Tofu
Chicken
Turkey
Chicken
Oysters
Clams
Mussels
Canned light tuna

· Selenium

Selenium is a powerful antioxidant that leaves a powerful impact on the immune system. It is extremely important for preventing infections. Selenium also helps in counteracting the damaging effects of oxidative stress.

Just like zinc, selenium is also known for supporting the activity of T-cells and some other cells of the immune system.

Here are some of the food sources of selenium:

Seafood (shrimp, tuna, etc.)
Whole grains (brown rice, whole-wheat bread)
Poultry
Dairy
Eggs
Cottage Cheese

· Folic Acid/Folate

Folate is the natural form, while folic acid is the synthetic form. It is often used in foods owing to its majestic health benefits. If you want to get more folate, consider adding beans, lentils, and leafy greens to your daily routine. Another tasty source of folate is avocado. Folic acid is found in fortified foods. Some of the other sources of folic acid include:

Enriched pasta
Enriched rice
Enriched bread

· Protein

Protein is known for providing amino acids that our body uses to build and repair tissues and form antibodies. These antibodies play a critical role in strengthening the immune response. In addition to that, protein is also helpful for recovery after illness. Doctors recommend an increased intake of protein, especially for adults aged above 65.

Some of the food sources of protein include:

Yoghurt
Chicken
Eggs
Beef
Soy products
Legumes

Final Thoughts

Consuming a well-balanced diet is essential for keeping your immune system healthy. A well-balanced diet is one that is rich in vitamins and nutrients. These vitamins and nutrients play a vital role in keeping your immune system healthy and improves its working efficiency.

If you want to make sure that your immune system stays healthy, consider adding plenty of fresh fruits and vegetables to your daily routine. These fruits and vegetables are rich in nutrients and vitamins, and make sure that your immune system remains healthy.

References

https://www.mdpi.com/2072-6643/10/10/1531

https://www.frontiersin.org/articles/10.3389/fphar.2014.00152/full

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7673842/