Who does not wish to acquire a powerful immune system? And in particular, with the ongoing pandemic scenario, it is natural to fetch vitamins for immune system. So, here we have a list of minerals and vitamins your body requires to boost its immune system. Keep scrolling down to know them all and also foods to boost immune system!
Vitamins for Immune System
When you have a weak immune system, you tend to have colds and many more flu systems. Even COVID-19 symptoms are a lot like the common flu. There are many more symptoms that you can see with COVID-19, but these are the major.
So, here is the list of minerals and vitamins for immune system. Check out the following:
Vitamin C can potentially keep you strong and lower the intensity of your cold. It is an antioxidant that helps in reducing inflammation. Even if you are potentially healthy, there is no harm in adding vitamin C to your diet. It will keep you strong and protect you from many illnesses, including COVID.
Vitamin D can help in maintaining phosphorus and calcium levels in your blood. You can get vitamin D through the sunlight and many more foods and supplements.
You can keep away from a respiratory infection and many more diseases related to respiration through vitamin D.
The B complex vitamins are the most essential if you are looking to boost your immune system. You can get B complex vitamins from foods like fortified cereals and many more supplements. One of the common supplements that have B complex vitamins presents is multivitamins.
Zinc is a crucial mineral that keeps your immune system strong. You can consume zinc through lozenges or supplements. Having sufficient zinc present in your body can reduce the chances of cough, sore throat, nasal drainage, and nasal congestion.
The mineral zinc can activate your T-cells (t-lymphocytes), responsible trigger infections in your body. But always keep your doctor informed about any medicine you start consuming.
When you are talking about the vitamins for immune system, don’t miss out on vitamin E. It is an antioxidant that is extremely powerful. The vitamin helps your body fight off infections, essential when thinking about boosting your immune system.
You can get vitamin E from foods like hazelnuts, sunflower seeds, peanuts, almonds, and several oils like soybean, safflower, and sunflower.
Vitamin A can help in fighting off infections. You can get vitamin A from plant carotenoids, dairy, meat, and fish. Even tuna a significant source of vitamin A. You can get carotenoids from veggies like sweet potatoes, carrots, pumpkins, cantaloupe, and many darker green veggies.
Folate or folic acid
Folic acid is known as the synthetic form, and folate is the natural form. You can add these through your foods to get multiple health benefits.
You can get folate from lentils, beans, and green leafy veggies.
Avocadoes are also a great source of folic acid. You can also get folic acid from several fortified bowls of cereal.
Iron helps to carry oxygen to your body’s cells, which is essential in maintaining your immune system well. You can get iron from oysters, canned sardines, turkey, chicken, and red meat. But always keep in mind that it is best to avoid red meat as much as possible.
But if you are on a vegan or vegetarian diet, you can get iron from iron-fortified cereals, kale, broccoli, and beans.
You can get selenium from several foods. It is essential to boost your immune system. Apart from animal foods, Brazilian nuts are good sources of selenium. You can get selenium from seafood like sardines, halibut and tuna, poultry, and cottage cheese.
Foods to Boost Immune System
You can always consume the minerals and vitamins for immune system through supplements. But it is best to consume these through foods. That is because these are natural elements found in nature that capably boost your immune system.
Before you opt for medicines to boost your immune system, it is best to consume foods rich in vitamins and minerals. Let us check out what the foods to boost immune system are:
When you are looking for vitamins for immune system, vitamin C always tops the list. It can significantly boost your immune system and keep you away from colds and coughs. That is because vitamin C can produce white blood cells that can help to fight off infections.
Citrus fruits are a great source of vitamin C, and you can easily include them in your diet. Check out the potential citrus fruits below:
The human body cannot store or produce vitamin C. So, you need to regularly boost your diet with vitamin C rich foods.
Women at on average, require around 75 milligrams of vitamin C daily. And men requires almost 90 milligrams of vitamin C regularly.
However, if you do not want to consume foods rich in vitamin C, instead wish to consume supplements, consult your doctor. It is always best to avoid having more than 2000 milligrams of vitamin C in a day.
Red bell peppers
When you are making a list of foods that contain vitamins for immune system, it is wise to choose the foods wisely. Bell peppers contain more vitamin C than citrus fruits. More so, it can supply you with beta carotene that can be equally essential for your immune system as well.
Apart from boosting up your immune system, vitamin C can potentially keep your skin healthy. The beta carotene present in bell peppers converts itself into vitamin A that is essential for your skin and eyes.
When you are looking at the foods to boost immune system, you cannot miss out on broccoli. It is rich in vitamin C, E, and A and many more minerals. Broccoli is also a rich source of fiber and antioxidants.
But you should cook broccoli as little as possible. You can always bake or steam broccoli to keep the nutrients present in broccoli intact.
Garlic benefits are immense. And it is a versatile ingredient that can fit into any of your foods effortlessly. More so, the zing taste present in garlic brings a zing flavor to your dishes.
For centuries garlic has been in use to fight off infections and boost immunity. More so, it can help in slowing down your artery hardening. The allicin present in garlic is the primary reason that helps in boosting your immune system.
Ginger helps in reducing inflammation and can relieve you from inflammatory diseases and sore throat. More so, you can consume ginger to reduce nausea too.
Ginger contains gingerol that relates to capsaicin. More so, ginger contains several cholesterol-reducing properties. It can also help to reduce chest pain as well.
Green leaves will make it to the foods to boost immune system for several reasons. It is not only a high source of vitamin C, but it also contains beta-carotene, antioxidants, and many more nutrients.
The presence of beta-carotene and antioxidants can significantly help to boost your immune system and fight off several infections.
Just as you do it, broccoli, it is best to cook spinach at least possibly. You should consume them raw in your salads. But if you cook the spinach slightly, it will help your body will absorb vitamin A easily.
When you are looking to buy yogurt from the stores, always look for a product that says ‘active and live cultures.’ Only these are the ones that can potentially help you boost your immune system and fight off several ailments.
You can always buy plain yogurts that are not filled up with sugar. Try out adding some fruits to your plain yogurt to enjoy all the benefits of yogurt.
You will find yogurt to contain large amounts of vitamin D. You already know that vitamin D counts among the immune system’s vitamins. So, when you are talking about foods to boost immune system, add yogurt to the list.
Vitamin E is potentially not as essential as vitamin C to fight off coughs and colds. But it is also crucial to keep your immune system in good health as it is a powerful antioxidant.
Vitamin E is a fat-soluble vitamin that requires your body to absorb it correctly. Some nuts like almonds are full of vitamins and healthy fats. An adult needs only around 15 milligrams of vitamin E in a day. So, by consuming only half a cup of almonds, you will be meeting up the daily recommended intake.
You will find sunflower seeds to be loaded with nutrients. It contains magnesium, vitamin B6, phosphorous, and vitamin E.
You will find vitamin E to help in maintaining and regulating the functions of the immune system. Moreover, sunflower seeds are rich in selenium too. Only by consuming one ounce of sunflower seeds, your body will meet the daily required body intake. Studies show that by getting selenium sufficiently, your body can fight off viral infections such as swine flu.
Some more sources of selenium are dark leafy greens and avocadoes.
You cannot think about cooking a curry without the presence of turmeric. It is the main ingredient that brings color and flavor into the dish. You must know that turmeric has been in use for its anti-inflammatory properties for years. It helps to treat rheumatoid arthritis and osteoarthritis.
It is because of the presence of curcumin in turmeric; you get a distinct yellow color. Moreover, curcumin is responsible for boosting your immune system and reduce muscle pain. It also works potentially as an antiviral.
Black and green teas are filled with flavonoid, which is an antioxidant. Green tea, in particular, contains epigallocatechin gallate (EGCG), which is a potent antioxidant.
Studies show that EGCG helps in boosting your immune system and improves functionality.
You can also get loads of L-theanine through green tea. It helps in fighting the compounds present in T-cells.
When you are talking about foods to boost immune system, add papaya to the list. It contains more than double the amount of vitamin C present in any fruit. Papain, the enzyme present in papaya, has anti-inflammatory properties that can help you in several diseases.
Papaya also contains folate, potassium, and magnesium that are great nutrients for your health overall.
Kiwis also count among the fruits that are loaded with nutrients. It contains vitamin C, potassium, folate, and vitamin K. Kiwis helps your body to produce white blood cells that can fight off several infections. It helps in boosting your immune system overall.
At times, chicken soup can work better than many over-the-counter medicines. It can make you feel better in no time. More so, it can help you reduce inflammation and also improve cold symptoms.
When you are talking about poultry, we usually mean turkey and chicken. It contains loads of vitamin B6. By consuming only three ounces of chicken or turkey, your body can meet up to one-third of the daily vitamin B6 intake.
Your body requires vitamin B6 to regulate the production of healthy and new red blood cells. It also helps in regulating your overall health.
When you boil the chicken bones to make broth, you get chondroitin, gelatin, and many more nutrients to boost your immunity. More so, it also helps in gut healing.
Shellfishes are not the go-to option when you think about boosting up your immune system. But they are potentially packed with nutrients that can help you boost up your immunity.
Zinc is an essential nutrient that your body requires apart from the vitamins for the immune system. So, you need to supply your diet sufficiently with foods that are rich in zinc. And shellfishes contain loads of them!
Some of the shellfishes rich in zinc are:
Also, keep a note of the amount of zinc you are consuming. You would not want to cause a problem in your body functioning by overloading yourself with zinc.
On average, an adult woman would require eight milligrams of zinc. And men need 11 milligrams of zinc.
As we come to the end of our blog today, we hope you know all the minerals and vitamins for the immune system.
It is always best to include the foods to boost immune system, rather than having supplements. If your body is deficient in any nutrients, consult your doctor before including supplements into your diet.