Know the best vitamins & minerals for healthy immunity

 Vitamins and minerals to boost the immune system

The immune system is responsible for maintaining the health of the body and protecting it from toxins, infections, and all diseases that threaten the body.

Therefore, it must be strengthened and boosted, especially in light of the spread of this Coronavirus pandemic.

Strengthening immunity system requires several things, the most important of them are exercising regularly, eating a healthy balanced diet, drinking enough water, sleeping for enough time, etc...

Vitamins and minerals are essential in our balanced diet, but what are the most important vitamins and minerals that boost our immune system?.

 
The top Vitamins and Minerals for a Healthy Immune System:

Natural food is the best source of minerals and vitamins because Nutrition experts advise that the immune system should be strengthened through nutrition instead of eating medicines and supplements.

Here are the top vitamins & minerals to boost your immune system:

1. Vitamin C:

Vitamin C is considered an antioxidant; it is necessary to strengthen the body's immunity and it contributes to increasing the number of white cells, and antibodies, and increases the levels of interferon, and works to protect cells from free radicals.

What’s interferon?

Interferon is a group of protein substances that are produced in the cells of the body as a result of exposure to a viral infection, or as the body's reaction to the presence of a tumor.

We find vitamin C in:

Black Currant - Red Pepper – Kiwifruit – Guava - Green Bell Pepper  -  Orange – Strawberries – Papaya – Broccoli – Kale - Parsley  - Pineapple- Cauliflower – Lemon – Grapefruit – Honeydew – Peas – Tomatoes -  Brussels sprouts.

 

2. Zinc:

Zinc is an important and rare mineral that must be taken daily via the diet. , it helps support brain function, maintain healthy hormone levels, synthesize DNA and proteins, and boost the immune system. It also serves as an assistant factor for more than 100 enzymes in the body.

We find zinc in:

Hummus - eggs – Legumes – oysters – chicken – Peanuts.

 

3. Vitamin D:

The importance of vitamin D lies in regulating calcium and phosphorous in the body, and it strengthens and maintains bones and teeth.

studies confirm its importance in boosting the immune system and protecting against infectious diseases, diabetes, heart disease, high blood pressure, breast, colon, and prostate cancer.

We find vitamine D in:

The main source of vitamin D is by exposing to the sun at least three times per week, for 15 minutes.

we find it in some foods, but in small quantities, such as liver, tuna red meat, fish, salmon, and sardines.

 

4. Vitamin E:

Vitamin E  is one of the fat soluble vitamins and an antioxidant that has many benefits, the most important of which is boosting the immune system to reduce the risk of certain types of heart disease.

Prevents free radicals from damaging cells.

Elizabeth Sommer, a registered dietitian, and member of Persona's medical advisory board, says: “Vitamin E helps maintain the strength and vitality of the membranes of T cells (white blood cells), and T cells decrease with age, so maintaining an optimal intake of vitamin E is important in maintaining a well-functioning immune system”.

We find vitamin E in:

plant-based oils, nuts, seeds, fruits, and vegetables.

Wheat germ oil - Sunflower, safflower, and soybean oil - Sunflower seeds – Almonds -Peanuts, peanut butter - Beet greens, collard greens, spinach – Pumpkin - Red bell pepper – Asparagus – Mango – Avocado.

 

5. Vitamin A:

Vitamin A is considered an anti-inflammation vitamin because of its importance role in boosting immune function.

Vitamin A participates in the development of the immune system and plays important roles in cellular immune responses.

Vitamin A has a powerful effect in the treatment of various infectious diseases.

We find vitamin A in:

The best sources of vitamin A are: Eggs - Cod liver oil - Orange and yellow vegetables and fruits - dark green, leafy vegetables - broccoli, spinach - Fortified skim milk - Fortified breakfast cereals.

 

6. folic acid:

Folic acid is important in DNA and protein synthesis.

Cellular immunity is particularly affected by the folic acid deficiency.

Folic acid deficiency can lead to decreased resistance to infection.

We find folic acid in:

Beans - lentils - green leafy vegetables – avocado, we find also folic acid in fortified foods also (check the label before buy); enriched pasta - enriched bread - enriched rice.

 

7. Iron:

Iron is an important mineral for first and secondary immune responses.

the body trying always to control the iron store carefully.

A marked deficiency of iron leads to a deterioration of non-specific immunity, which is the body's first line of defense against what threatens the health.

We find iron in:

Red meat, chicken, liver, sardines, oysters, mussels, and tuna, and is also found in beans, lentils, chickpeas, soybeans, broccoli, cabbage, whole grains and egg yolks.

 

8. Selenium:

Selenium plays an important role in boosting the immune system; It is an antioxidant that helps lower inflammation and enhances immunity.

Studies have shown that increasing blood levels of selenium enhances immune response.

We find Selenium in:

walnut - seafood, and fish, such as tuna, halibut, sardines, and oysters.

Eggs - brown rice – chicken - white bread - Sunflower seeds – oats - liver and cheese.

 

* By maintaining a healthy, balanced diet, you can provide all your body needs of all nutrients, vitamins, and minerals; and this keeps your immune system stimulated and strengthened.

 

 

 

 

 

 

Sources: healthline.com / health.clevelandclinic.org / ods.od.nih.gov / activeiron.com / ncbi.nlm.nih.gov / montereymushrooms.com / eatingwell.com.