9 Essential Vitamins and Minerals for a Strong Immune System

Introduction

Do you want an improved immune system? Then, you have to read this and follow it religiously. A balanced diet plays a major role in strengthening an immune system. Due to our busy lifestyles, we tend to ignore it.  Being busy, skipping meals, munching on a cold sandwich for lunch, loading your stomach with processed foods, binge-eating while binge-watching TV shows – all these are considered as lifestyle habits, and people unknowingly tend to boast about it. 

But do you know how adversely do these dietary habits impact your life? Terribly. You do not know what damage you are causing to your digestive system and even the immune health. Your immune system needs something that is wholesome, nutritious and full of essential vitamins and minerals. 

If you do not know anything about immunity-boosting vitamins and minerals, then here you go. We have a special, handy list of all the important nutrients that you need in your daily diet so that you are tracking on the immunity responses. Shop for them, cook them beautifully and be healthy. 

No.#1: Vitamin A

We are trying to follow alphabetical order, but pardon us if we make a mistake. Well, Vitamin A is an important vitamin that is contained in colorful foods such as carrots, spinach, pumpkin, sweet potatoes and much more. As they contain plenty of antioxidants, this vitamin will help you fight against infections and in all odd situations. 

So, now you understand why a rainbow salad is seeking so much attention these days. Why not make one for yourself and your family members? 

No.#2: Vitamin B 

Vitamin B6 and Vitamin B12 are excellent in enhancing immunity at the cellular level. These are contained in lean meats, fish, potatoes, peas and more as you can see from the image. So, get those foods in your pantry and make delicious recipes out of them. 

No.#3: Vitamin C

Due to the global pandemic issues, you must have known the amazing benefits of Vitamin C in your immunity system. But eating an orange every week will not do any good for your Vitamin C levels? You have to be diligent and consistent in seeking a regular dosage of Vitamin C in your diet.

Citrus fruits are not the only Vitamin C-enriched foods in the world that can strengthen your immune system. You ought to include leafy vegetables in your diet, such as spinach, kale. You can create your balanced diet plan and cook at home itself by adding sufficient Vitamin C foods in your diet. And don’t forget those delicious strawberries though! 

No.#4: Vitamin D 

Here comes our sunlight-based vitamin – the Vitamin D. Do you know that there is an exception to the rule? And this theory applies to vitamins too. All other vitamins can be derived from plant-based sources, but Vitamin D cannot be gained from the same. You can either bask in the early sunlight and get your daily dosage.

On the same lines, you can eat fatty foods such as tuna and mackerel or go for fortified Vitamin D foods such as cereals and even milk. It is observed that vegans and vegetarians have a hard time seeking the right dosage of Vitamin D as they stick to plant-based foods. But don’t worry, you can always seek the help of a Vitamin D supplement and strengthen your immunity. 

No.#5: Vitamin E 

So, after D comes E, right? Vitamin E is a powerhouse of useful antioxidants that not only help you fight ageing but also help you in fighting off the nasty infections. Vitamin E is contained in foods such as almonds, peanuts, and seeds. So, even a small quantity of nuts and seeds are great to increase the dosage of Vitamin E in your diet.

Have you noticed Vitamin E facials at salons? It is all because vitamin E does magic to your skin and reduces wrinkles and signs of ageing. So, believe in the powerful magic of Vitamin E as it can do wonders for a flawless and beautiful skin along with immunity-boosting effects. 

If you do not like to snack, then you can add foods such as broccoli in your salads or spinach in your meals to get Vitamin E. This vitamin controls more than 200 biochemical activities in your body that directly have an impact on your immune system. So, never under-estimate it and be mindful of its dosage. If you are deficient in Vitamin E or want to increase it, then do consider taking a good supplement. 

No.#6: Iron 

Why do we believe that if you have sufficient levels of haemoglobin, then you do not have an iron deficiency? Hence, we suggest checking your iron levels as you might be lacking it. Iron is not only useful for women but also men. Vegetarians can seek it from pulses and legumes, beans, broccoli and beetroots. And non-vegetarians have plenty of options in the form of lean poultry. 

No.#7: Zinc 

Zinc is not only great for bodybuilders but also for people who want to increase their immunity. Zinc can be found in oysters, lean poultry, lean meat, beans and other foods. It also reduced inflammation and influences immunity responses in your body. 

No.#8: Selenium 

Many of us do not even know this significant mineral. So, this is the time to enlighten yourself. Selenium is excellent for your immunity responses and can be found in nuts, barley, broccoli, garlic, tuna and in berries. So, next time when you go for grocery shopping, do not forget to add selenium-rich foods in your cart. 

No.#9: Folate/Folic Acid 

Beans, green peas, white peas are excellent options of folate-rich foods. Leafy greens are also a good option. If you prefer fortified foods, then do check the label properly and go for non-sugary and whole-wheat foods. 

Conclusion

Now, as you know all the essential vitamins and minerals, it is essential to add them into your diet. You can also get a supplement that contains most of these vitamins and minerals. So, stay safe and healthy! 

References

1. https://www.ncbi.nlm.nih.gov/pubmed/17922955
2. https://www.cnpp.usda.gov/sites/default/files/usda_food_patterns/USDAFoodPatternsSummaryTable.pdf
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3349454/
4. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
5. https://my.clevelandclinic.org/departments/digestive/depts/nutrition-therapy?_ga=2.61191788.1110835418.1586173685-1727831012.1586173685#dietitians-tab