Introduction
We are what we eat. Having a nutritious diet with the key vitamins and minerals is the first line of defense against common diseases and infections. Those who do not have access to nutritious diets need to ensure their daily diets are also supplemented with vitamins and minerals, ideally a good quality multivitamin and mineral supplement.
The body’s immune system helps to keep your immune system strong and healthy. These vitamins and minerals help to ensure that the body creates an effective defence against microbes and germs.
The immune system needs to be in optimal working condition if it is to fight off the attacks. To keep the immune system performing well, we need to consume foods that are rich in vitamins and minerals.
In this blog, we will talk about a few essential vitamins and minerals for immune health. These vitamins and minerals can be consumed naturally or through supplements. They help to boost the immune system and help in its normal functioning.
What Is The Immune System?
The immune system is a complex system composed of cells, tissues, and organs that work together along with some of the substances they produce like bone marrow or lymph to protect the body from “invaders” like microbes, germs, viruses, fungi, and toxins.
There are two immune systems at play in the body. One is the innate immune system and the other is the adaptive immune system.
The innate immune system passes from the mother to the child and starts its work as soon as the child is born.
The adaptive immune system, on the other hand, is developed through exposure to foreign bodies. Antibodies are produced by B lymphocytes as a response to the foreign bodies. These antibodies protect from disease-causing foreign bodies.
It’s essential to keep the immune system strong to continually fight these foreign bodies. The minerals and vitamins that we consume play an important role in helping the immune system stay strong and in turn keeping our bodies capable of fighting these microbes.
A strong immune system will bolster your body against illnesses like colds and the flu. It can also help you recover from injury and keep your energy level high. ~ Cleveland Clinic
Vitamins You Should Take For A Healthy Immune System
Vitamin C
One of the best vitamins for the immune system that people need to consume is Vitamin C. It acts as an antioxidant meaning it can protect your body from inflammation-causing toxins. Since the body does not produce or store vitamin C, it’s necessary to consume this vitamin through food or supplements. Vitamin C is found in several fruits and vegetables. Vitamin C also works best when combined with other natural elements like Zinc, Bioflavonoids and Rose Hip. In case there is a deficiency, consume supplements to make up for it.
Vitamin B6
Vitamin B6 helps support the biochemical reactions that occur in the immune system. Vitamin B6 is responsible for producing white blood cells and T-cells. Both these cells play an important role in fighting off viruses and bacteria.
Vitamin B6 is found in beef, turkey, chicken and fish. Vegetarian options include chickpeas, potatoes, and bananas.
Vitamin E
A powerful antioxidant that helps your body fight off invaders, Vitamin E keeps the T-cells working at peak performance. It’s essential to consume foods rich in vitamin E as the supplement option is not recommended according to research. Foods rich in Vitamin E are spinach and nuts. If you consume Vitamin E through supplements, then please discuss with a healthcare professional and do not exceed 100% of the daily recommended intake.
Vitamin A
Vitamin A, among the best vitamins for the immune system, comes in two forms. This can be extracted both from animal and plant sources. This vitamin helps to fight off infections. Vitamin A can be found in carrots, pumpkin, leafy green vegetables (all plant sources), and from fish, meat, and dairy products (all animal sources).
Vitamin D
Vitamin D helps to support the immune system. Ensuring you get the minimum amount required from your diet is probably the most difficult. Meats like beef, chicken and lamb may give you the required amount of vitamin d but vegetarians and vegans find it hard to find food sources that can meet their daily requirements. Therefore, it is important to consider high quality supplements that can provide you vitamin d (especially vitamin d3) from natural sources. This becomes even more important for vegans and vegetarians. This vitamin can also be combined with other vitamins and minerals like magnesium, calcium and zinc.
A truly healthy immune system depends on a balanced healthy diet over time. It’s like training for a battle and preparing your body ahead of time so it can throw a good punch when attacked by viruses, bacteria, and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for the battle. ~ Maxine Smith
Minerals You Should Take For A Healthy Immune System
Iron
Iron is one of the most important minerals for immune health. This mineral helps your body carry oxygen to the various cells. Iron that is found in animal products is easily digested in comparison to other sources.
Selenium
Selenium has a powerful effect on the immune system as it helps to prevent infections. Selenium has both animal and plant-based sources. Some of the best sources of selenium are animal-based foods. There are plant-based sources like Brazil nuts which have a high selenium content.
Zinc
Zinc is one of the minerals needed for producing new immune system cells. Hence consuming it boosts immune health. Zinc is significantly found in some animal foods but can also be found in plant-based sources like yogurt and chickpeas.
Calcium
Calcium is another important mineral for immune health. Calcium helps to maintain the delicate responses of your body, especially in the immune system.
Magnesium
Magnesium is also critical for immune health. It is involved in more than 300 biochemical processes that support nerve and muscle function.
Ways To Boost The Health of The Immune System
Apart from consuming a healthy diet, there are other things one can do to boost the health of the immune system. You have probably heard this from when you were young. It bears repetition here:
- Consume a diet rich in fruits and vegetables
- Maintain a healthy weight and exercising regularly
- Drink alcohol in moderation
- Keeping stress levels down and practicing meditation regularly
- Get adequate sleep
You can also take supplements to enhance immunity. Consult with a doctor or health professional before consuming them.
Summing Up
Choose Nutrabytes as your supplement partner. Our range of vitamin and mineral supplements can help to boost your immunity and make up for any key vitamins and minerals that you may not be getting from your daily diet.
References:
https://www.cancer.gov/publications/dictionaries/cancer-terms/def/immune-system
https://www.hopkinsmedicine.org/health/conditions-and-diseases/the-immune-system
https://health.clevelandclinic.org/vitamins-best-boosting-immunity
https://www.healthline.com/nutrition/immune-boosting-supplements#The-bottom-line
https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system
https://www.maxirich.com/blogs/which-vitamins-minerals-do-you-need-for-a-healthy-immune-system
https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
