There is constant talk about the importance of supporting our immune system. There is a lot of advice on social media for how to do that, from adaptogenic shots to apple cider vinegar to sleep hacks. By getting the proper nutrients, you can keep your immune system healthy. However, immunity is a complex system, and nutrition alone isn’t all that counts. The tips listed here for #immuneboost are significant in some cases, but others aren’t.
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Marilyn Berger, R.D., a clinical dietitian, says that nutritional foods can boost immunity. Still, it is flawed to say that any single vitamin, or special diet, will significantly improve immunity. She said, “the immune system is more complex. Physical activity, stress, and age affect the immune system.
You Need These Vitamins To Stay Healthy
Berger recommends consuming whole foods rich in nutrient density and minerals to stay healthy. For a healthy immune system, here are the essential vitamins.
Vitamin C: Citrus fruits, berries, and tomatoes are known for their immune-boosting properties. Berger says the body does not naturally produce vitamin C, so you must consume it through your diet.
Vitamin E: Berger says vitamin E-rich foods, such as nuts, seeds, spinach, and mango, protect the body against free radicals, which can cause illness.
Vitamin A: Berger says vitamin A foods like carrots, pumpkin, leafy greens, and fish oil are suitable for your stomach, intestines, respiratory system, mouth, and skin. Vegetables high in beta carotene provide vitamins A and support eye health.
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Zinc: Zinc levels are low, especially among vegans, since animal products are the primary zinc sources. Zinc-containing foods include oysters, lean beef, shrimp, and blue crab.
Iron: Iron-rich foods like meat, beans, seafood, and fortified cereals regulate the immune system. Berger says that iron contributes to the function of immune cells by carrying oxygen to the cells.
Vitamin D: You can enhance your immune system by eating vitamin D foods such as milk, eggs, salmon, and fortified foods. Berger says deficiencies increase the chances of autoimmunity.