Nutrients are the superchargers that keep our immunity system strong and going. A diet full of nutrients keeps our body in good health and protects us from various toxins and infections. There should be a proper, balanced diet full of minerals and vitamins to fulfill the daily requirement of nutrients.
A strong immune system means a healthy body. Our immune system does defend our body from disease-causing microorganisms. If one does not have strong immunity, he or she has a higher chance of falling sick frequently. What makes you boost the immunity system? Your diet! It should have certain vitamins, minerals, and essential nutrients.
Here we have curated 10 immune system booster vitamins and nutrients that one should include in diet for higher immunity and healthy body.
Immune System Booster Vitamins
1. Vitamin C
A super nutrient that acts as a strong antioxidant to keep the immune system super healthy, fighting off bad and unnecessary molecules. Vitamin C is in abundance in citrus fruits, leafy vegetables, bell peppers, strawberries, Brussels sprouts, broccoli, etc.
2. Vitamin E
This too is rich in antioxidants, maintaining the immune system. This vitamin helps in fighting off all infections and toxins that might enter your body. Thus, this is one of the essential vitamins for the immune system. You can have a daily dose of this vitamin with peanut, almond, hazelnut, sunflower seeds, etc.
3. Vitamin A
Vitamin A is also a rich source of antioxidants. One should add food high in the colorful compound called carotenoids to the body. The body turns this compound into Vitamin A and helps to strengthen the immune system and thus, it is one of the essential immune system booster vitamins. Carrot, pumpkin, apricot, kale, mango, sweet potato, etc are rich in Vitamin A and Carotenoids.
4. Vitamin D
It is one of the immune system booster vitamins. Though it is good to have nutrients rich diet, however, there are certain nutrients such as Vitamin D which is not much available especially in vegan food. Thus, Vitamin D supplements are the best option for vegetarians. Non-vegetarians can reap the benefits of Vitamin D from fatty fish and fortified food.
5. Vitamin B6
It supports biochemical reactions in the body, which makes it one of the essential vitamins for the immune system. Coldwater fish, chicken, green leafy vegetables, chickpeas are the main source of Vitamin B6.
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Other Immune System Booster Nutrients
1. Omega 3 Fatty Acids
These are kept in check in a balanced diet to prevent inflammation and keep the immune system strong. It also helps in prevention and fighting off autoimmune diseases like Crohn’s disease, rheumatoid arthritis, etc. Foods that are rich in omega 3 are flaxseeds, chia seeds, walnuts, fish oil, etc.
One of the most essential nutrients that helps to carry oxygen to various cells of our body. It is also responsible for keeping the body strong, and sharp. Foods that are rich in iron are broccoli, kale, chicken, fish, beans, etc.
A very powerful member of the nutrient family helps in increasing the body’s response to fight cancer among many other benefits. Garlic, brazil nuts, broccoli, barley, are some of the foods rich in Selenium.
4. Folate or Folic Acid
Folate has many health benefits and is one of the essential nutrients for boosting immunity. It boosts immunity and keeps the body away from diseases causing germs. Leafy green vegetables and fortified foods are a great source of folate and folic acid.
Zinc is amongst the essential minerals that control the inflammation in the body and helps to strengthen the immunity. Some of the rich sources of zinc are crab, oysters, lean meat, baked beans, yogurt, chickpeas, and poultry.
Sadly, most of us have an improper intake of foods which deteriorates our overall health. A strong immune system is key to a healthy body. Though it is always advisable to consume essential immune system booster vitamins & nutrients. If due to any reason you are facing difficulty to do so, you can always jump to dietary supplements to cover your nutrient needs. You can easily buy vitamin and herbal supplements from trusted brands like pure nutrition products, Kapiva, etc.