Top Vitamins & Minerals for a Healthy Immune System

A healthy immune is a huge necessity today when it is easy to fall prey to many diseases. Having said that, it is important to understand that your diet plays an important role in safeguarding your body against infections. A healthy, balanced diet is packed with a number of essential nutrients.

Discussed below are some of the top vitamins for immunity and their natural sources.

• Vitamin A

A deficiency of vitamin A results in reduced potential of the body to fight against infections. Vitamin A is an essential vitamin, which implies it cannot be naturally produced by the body. Hence, you need to take this immune-boosting nutrient through your diet. The two primary dietary sources of vitamin A are – retinoids and carotenoids. Retinoids are animal-based foods, such as salmon, eggs, shrimp, cow’s milk, beef, and herring. Carotenoids are plant-based foods, like spinach, sweet potatoes, kale, carrots, winter squash, Swiss chard, and greens like beet, turnip, collard, and mustard greens.

• Vitamin B6

Vitamin B6 aids the biochemical reactions taking place in your immune system. A high content of Vitamin B6 is found in chicken, cold-water fish like tuna and salmon, chickpeas, and green leafy vegetables.

• Vitamin C

One of the best vitamins for immunity, Vitamin C is known to help in preventing potential infections. It is also considered to be a powerful antioxidant. Some of the best natural sources of vitamin C include spinach, bell peppers, kale, papaya, strawberries, and Brussels sprouts. A number of vitamin C supplements are now popular and easily available in the market.

• Vitamin D

Vitamin D is known to play a significant role in boosting the adaptive as well as innate responses. This vitamin helps the body in creating potential immune-boosting compounds to safeguard itself against infections. You can get your daily dose of the sunshine vitamin naturally from various food sources like tuna, salmon, sardines, Mackerel, milk, and cereals.

• Vitamin E

Being a very powerful antioxidant, vitamin E has the ability to help you body fight against infections. This amazing vitamin for immunity is known to contribute to around 200 biochemical reactions that happen regularly in the body. The best sources of vitamin E are high-fat plant-based foods, including nuts like peanuts, almonds, and hazelnuts, oils like soybean and sunflower oil, and sunflower seeds.

• Iron

The primary function of iron in the body is to circulate oxygen to the different cells. Having said that, iron also contributes to a number of immune system processes taking place in the body. Some of the primary animal-based sources of iron include turkey, chicken, red meat, oysters, mussels, canned tuna, clams, and canned sardines. Common iron-rich plant-based foods include kale, cereals, broccoli, and beans.

• Selenium

Selenium has a strong impact on the immune system, preventing potential infections. Brazil nuts are known to be one of the richest sources of selenium. Other great natural sources of selenium include seafood, poultry, and cottage cheese.

• Zinc

Zinc is an important mineral that can be taken through the diet. It is necessary to take zinc everyday as it cannot be stored in the body. Zinc helps maintain the levels of healthy hormone and promote immunity. You can ensure your daily intake of zinc from natural sources like yogurt, chickpeas, oysters, baked beans, poultry, and crabs.

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Disclaimer:

The above statements are not intended to cure any disease or comply with any health benefits. This is solely for information purposes. Please consult your doctor/health practitioner before consumption of the product. Although we take efforts to keep our website informative, we do not guarantee any medical benefits.