7 Vitamins &Amp; Minerals To Boost A Healthy Immune System
03 Apr 2022
Your immune system guards you against sickness-causing microorganisms. Sometimes germ gets inside and makes you sick. Currently, we are going through a global pandemic Corona Virus. It is crucial to maintain hygiene standards and improve our immune system. The diet we follow shapes our immune system. Immunity booster drinks and healthy foods give numerous substances including nutrients and minerals to keep us solid and sound. But most of us won’t eat enough vegetables and fruits. A healthy immune system depends on lifestyle practices like exercise, good sleep, and a balanced healthy diet. Let’s check some of the top vitamins, minerals, and food that give it.
Vitamin A
Vitamin A is a fat-soluble essential micronutrient. It means that our body cannot manufacture it and therefore it has to be included in our diet. It comes in two forms, Retinol mostly found in animal food such as fish, dairy, meat, and more. Beta-carotene found in fresh fruits and vegetables. Having food rich in Vitamin A is significant for our visual perception, reproductive health, and our immune system.
v Liver
v Salmon
v Apricots
v Egg
v Mango
v Cheese
v Carrot
v Sweet potato
v Dark green leafy vegetables
2. Vitamin C
Vitamin C is a water-soluble vitamin and also called ascorbic acid. It
used to aid in the absorption of iron. Keep healthy skin, bones, blood vessels
and cells. Vitamin C deficiency leads to
scurvy. Make use of immunity-boosting
drinks to fight against respiratory complaints, cold, and detoxification. Good
sources of vitamin C include:
v Pepper
v Kiwi
v Strawberries
v Citrus fruit
v Papaya
v Kale
v Broccoli
v Potatoes
Vitamin D
Amount of Calcium and Phosphate in our body regulated by Vitamin D also called Sunshine vitamin. A sufficient amount of Vitamin D needed for healthy bones, muscles and teeth. Your body produces Vitamin D in response to sunlight exposure. Vitamin D deficiency may lead to Rickets in children. Few food items only present with Vitamin D naturally.
v Red meat
v Liver
v Salmon
v Mackerel
v Spinach
v Egg yolks
4. Vitamin E
Vitamin E is an antioxidant, which means it maintains body tissues from free radical damages. It plays a key role to maintain our immune system, skin, and eyes. Found in a variety of foods include:
v Avocados
v Apricots
v Mango
v Sunflower seeds
v Peanuts
v Almonds
v Sunflower, safflower oil
5. Iron
Iron is an essential mineral need to make oxygen-carrying proteins hemoglobin and myoglobin. It is also important for our immune system. Insufficient iron leads to iron deficiency anemia. Good sources of iron include:
v Beans
v Broccoli
v Legumes
v Turkey
v Red meat
v Apples
v Bananas
v Dry fruits
6. Zinc
Zinc is needed for the body’s immune system to properly work, to taste and smell, DNA Synthesis, metabolism, and growth. Zinc won’t store in your body so you have to ensure enough zinc is included in your daily diet. It found in animal foods and some vegetarian foods like:
v Yogurt
v Cashews
v Pumpkin seeds
v Milk
v Almonds
v Chickpeas
v Cheese
7. Magnesium
Magnesium keeps your heart beating. It makes proteins and DNA, control blood sugar and blood pressure, muscle and nerve function, and more. Magnesium-rich foods include:
v Almonds
v Cashews
v Avocado
v Grains
v Spinach
v Soybeans
Other than a balanced diet, make lifestyle changes to strengthen your immune system by minimizing sugar intake, regular workout, stay hydrated and adequate sleep. Intake immunity-boosting drinks like turmeric ginger, lemon ginger, herbal tea, and more. This will reinforce your immune system to fight against harmful pathogens. Depending on the season and location we stay, fresh fruits and vegetables will not be available always. You can make use of dry fruits and nuts which can support your immune system. Buy plain dry fruits without added sugar. Find Healthy By Nature for the best natural immunity boosters, dry fruits, and nuts.