Food plays a key role in our lives!

The food items we consume are an edible mix of all the essential vitamins and minerals that aid numerous functions like regulating metabolism, repairing cellular damage, and promoting tissue growth.

But, did you know the diet we consume also allows us to fight infections and protect ourselves against various diseases?

Sadly, many, due to multiple reasons, are unable to follow a balanced diet that incorporates healthy vegetables and fruits. These healthy food items are loaded with the necessary vitamins and minerals that act as an immune system booster for the body.

Wondering how to boost your immune system naturally?

This post highlights the 10 best vitamins and minerals you should know that keep your immune system functioning at optimal best.

10 Vitamins and Minerals for a Healthy Immune System

A completely healthy immune system is built through a balanced and healthy diet over time. This prepares and trains our body to combat against a sudden attack of bacteria, viruses, and toxins.

1. Vitamin A

Vitamin A is one of the best nutrients for the immune system as it helps to ward off infections, especially respiratory diseases like COVID-19. In addition, it helps strengthen both the adaptive and innate immune systems of the body.

The role of the adaptive immune system is to produce antibodies that attack foreign invaders like flu virus infection. In contrast, the innate immune system helps to protect the eyes, skin, respiratory tract, reproductive organs, and gastrointestinal tract.

In addition, some of the plants contain a type of vitamin A known as carotenoids, a powerful antioxidant that fights inflammation.

2. Vitamin B

Vitamin B is very important for cellular growth and function. These are useful in converting proteins, carbohydrates, and fats into energy. Vitamin B consists of eight different types of vitamins B2 (riboflavin), B1 (thiamin), B6 (pyridoxine), B7 (biotin), B9 (folate), B3 (niacin), B5 (pantothenic acid), and B12(cobalamin).

Among all of these, vitamin B12 is necessary for nerve tissues, and brain functions and helps in the formation of DNA. In addition, it helps in the production of red blood cells and helps to prevent anemia. Vitamin B12 supplements can be sourced through meat, poultry, fish, eggs, dairy products, seeds, nuts, fortified cereals, etc.

3. Vitamin C

The best immune booster for our body is vitamin C which is a powerful antioxidant. It helps to protect the body from the damaging effects of free radicals. Among the vitamins for COVID-19 immunity, vitamin C prevents severe lung inflammation that even leads to death.

It also produces collagen in the body which helps in the wound healing process. Consuming vitamin C also increases the iron absorption in the body from food. So, don’t forget to have it from the best sources like citrus fruits, kiwis, tomatoes, bell peppers, broccoli, etc.

4. Vitamin D

Good body strength and bone health depend mainly on the absorption of calcium from food and supplements available through vitamin D. A little exposure of our body to the sunlight helps to increase the sunshine vitamin and accelerates the body’s immunity.

You can also imbibe vitamin D3 supplements in your natural diet through foods like tuna, salmon, egg yolks, mushrooms, cereals, milk, etc. This vitamin is also great for enhancing your mood, weight loss, and heart health.

5. Vitamin E

In the vitamins for the immune system of adults, vitamin E is another major antioxidant that combats infection in our body. It also protects our body cells from free radical damage and prevents the formation of blood clots. Also, it’s important to carry nearly 200 biochemical reactions in the body.

To get your vitamin E dosage, think of high-fat plants such as peanuts, almonds, hazelnuts, sunflower oils, wheat germ oils, safflower oils, etc.

6. Iron

This metal is responsible for building red blood cells; typically, a protein called hemoglobin connects oxygen to oxygen by carrying blood from the lungs to the different parts. This also strengthens the immune system which is necessary to fight infections and diseases.

Other functions include improved muscle strength, reduced bruising, restores sleep, and escalates concentration. A good dosage of iron includes seafood, meat, beans, lentils, broccoli, spinach, and others.

7. Zinc

Zinc is an important mineral that has a key role in the immunity system of the body. It also supports other functions like synthesizing DNA and proteins, maintaining hormone levels, and brain functions.

Moreover, zinc acts as a cofactor or some 300 enzymes in the body. The deficiency of this mineral can lead to delayed wound healing, diarrhea, delayed growth, and sexual dysfunction. Zinc consumption can be fostered through dairy products, seafood, meat, poultry, beans, whole grains, nuts, and many other food items.

8. Magnesium

Magnesium is a natural muscle relaxant that eases and smooths the muscles, allowing them to relax and contract, including your intestines. It is involved in almost 600 reactions within the body, including protein formation, energy creation, nervous system regulation, gene maintenance, and muscle movements.

It wards away inflammation and depression levels in the body. Also, it provides a shield to defense mechanisms of the body against health ailments like high blood pressure, type 2 diabetes, and migraines.

9. Calcium

Over 99% of our bones and teeth in the body are composed of calcium which is vital to provide structural support. A deficiency of the mineral can cause conditions like arthritis and osteoporosis. The remaining part of this is found in muscles, blood, and intracellular fluids, where critical neurological and muscular activities occur.

Calcium is best obtained from food sources like dairy products, fortified orange juices, sardines, kale, broccoli, tofu, etc.

10. Selenium

You may not have heard much about this mineral, but then it has amazing benefits to your health. It contains powerful antioxidants that protect the body against free radical damage. Good for boosting immunity for keeping a check on the potential threats and fighting away viruses, bacteria, and parasites.

Other perks of having selenium improved heart health, mental conditions, thyroid, and asthma. So, incorporate foods like oysters, eggs, chicken breasts, shiitake mushrooms, brazil nuts, yellowfin tuna, etc.

Vitamins and Minerals are Essential for Immunity!

If you are eating a balanced and varied diet over time, you will build a strong immune system. The list of vitamins and minerals suggested here is imperative to boost your health.

Aside from the natural food sources, you can also include them through supplements. For such cases, it’s ideal to consult your physician, who can guide you with proper immunity-boosting vitamins and mineral supplements. 

Author Bio

Steve Carter provides information on vitamin D3 supplements, their benefits or health risks, and symptoms when deficient. He always recommends natural products to achieve the right levels of vitamins in your body to live a healthy life.