Last Updated on April 28, 2021 by ImmuneshieldAdmin
The immune system is, like we always like to call it, an army of troops for the body that attacks the invaders like viruses, bacteria, and hazardous pathogens. For the immune system a balanced diet that consists of a mix of multiple vitamins, minerals and nutrients play their part in strengthening the system for better overall health. But just as this army is trained and gains strength over time, the immune system also takes its time to become healthy and gain power. A seasonal phase where you eat a lot of fruits coupled with a vitamin pill and you’re good to go, just won’t do. It’s doesn’t work that way. There are certain vitamins and minerals that help with immune support over time if you consume foods enriched with those nutrients, consistently in balance.
In this article we’ll be telling you about these vitamins and minerals you should include in your diet to maximize and sustain your immunity.
Vitamins And Minerals Your Immune System Loves
Here is a list of minerals and vitamins that have to become a part of your regular diet:
Vitamin A
Vitamin A is an essential vitamin, in other words, your body cannot produce it on its own. Vitamin helps vision, supports the reproduction and bone development, and helps raise immunity levels. This Vitamin is an essential troop of the innate immune system army as it protects the skins, eyes, and respiratory tract. It also is a key player for the adaptive immune system, which produces antibodies to attack invaders such as bacteria and viruses. No wonder, in current times, people with Vitamin A deficiency are seen to be affected by Covid-19 more often than others.
Vitamin A supplements can often cause toxicity and rather harm the immune system. But the good part is that you can fulfill your Vitamin A need naturally by consuming the right foods. Foods enriched with Vitamin A include:
- Salmon
- Cow Milk
- Sweet potatoes
- Kale
- Shrimps
- Eggs
- Carrots Spinach
- Beef Liver And many more.
Vitamin E
Vitamin E is a powerful antioxidant that is involved in over 200 biochemical functions in the body. It helps fight off infections, improves immunity support and functions. Vitamin E is found in high-fat plant food groups that include:
- Peanuts
- Nut Butter
- Almonds
- Hazlenuts
- Sunflowers seeds
- Oils like soya bean oil.
Vitamin C
Just like Vitamin E, Vitamin C is another highly rich anti-oxidant that provides a strong response against infections and diseases. Vitamin C gets a lot of spotlight when it comes to immunity talks. It tremendously improves the immune system, helps fight viruses like the flu, and enhances the healing of wounds and bruises. Vitamin C promotes collagen production, which is a key substance that makes up our skin, making it look fresh and plumped.
Foods enriched with Vitamin C include:
- Citrus fruits (Oranges, Lemons, Grapefruit)
- Tomatoes
- Broccoli
- Bell Peppers
- Strawberries
- Brussel sprouts
Zinc
Zinc helps balance hormones, supports brain functions, synthesizes proteins and DNA, and props up the immune system. Zinc is a critical mineral and must be a part of our daily routine through our diet because our bodies cannot store zinc. Zinc deficiency stunts growth, aid sexual dysfunction, and delays wound healing. Food that contains zinc are:
- Oysters
- Yogurt
- Cashews
- Beef
- Chichpeas
- Crab
- Pumpkin seeds
- Chicken
- Lobsters
Probiotics
Probiotics are a friendly group of microorganisms that help the body. These tiny bacteria work with intestinal cells to improve gut health and strengthen the IG tract to prevent gut bugs. Probiotics regulate the innate and adaptive immune system and control inflammation in the body which further supports immune functions. These are found in:
- Kefir
- Yogurt (preferably Greek yogurt)
- Unpasteurized sauerkraut
- Kimchi
The Bottom Line
Intake of food groups rich in the aforementioned vitamins and minerals will result in even better immune health when you couple them up with sufficient water intake and sleep. A workout regimen will be the icing on the cake and we highly recommend that.
Questions? We’ve got you covered, contact us!