The old saying, “An apple a day keeps the doctor away,” may have truth behind it after all. Eating nourishing foods rich in specific vitamins helps your immune system in preventing and fighting off illness. Here are some of the vitamins that help to strengthen your immune system:
Vitamin C is one of the colossal immune system boosters. Lack of sufficient vitamin C can make one more likely to get ill. There are several foods that are rich in vitamin C such as oranges, tangerines, grapefruits, strawberries, bell peppers, spinach, kale, and broccoli.
Everyday intake of vitamin C is essential for good health as our body does not produce or store it. Vitamin C exists in so many foods that if one was to consume sufficient amounts, many people would not need vitamin C supplements. However, how many people can confess to eating their ‘5 a day’ fruits and vegetables on a daily basis?
Vitamin C may help prevent infections or curtail their stay. Citrus fruits are a standout, but do you know there are other good sources?
- Spinach.
- Kale.
- Bell peppers.
- Brussels sprouts.
- Strawberries.
- Papaya.
Nothing can replace a good diet, however, sometimes when we are under the weather, it may be beneficial to take a good quality vitamin C supplement.
Vitamin B6
• Almonds
• Hazelnuts
• Sunflower seeds
• Peanuts/peanut butter
• Oils such as safflower, sunflower, and soybean oil
Vitamin E is an all-powerful antioxidant that supports the body in fighting off infection. Nuts, seeds, and spinach are foods rich in vitamin E. Vitamin E (like vitamin C) can be an all-powerful antioxidant that helps your body fight off infection. This vital vitamin is a part of nearly 200 biochemical reactions in your body. It is critical in how your immune system functions. Vitamin E can be obtained from high-fat plant foods like:
Vitamin A
Vitamin A is an infection-fighter. It comes both from plant carotenoids and from animal foods such as fish, meat, and dairy. It is one of the key nutrients required for a good eyesight. You may have heard mothers tell their kids to eat carrots so they can see properly. This statement just emphasizes the importance of vitamin A. Tuna is an excellent source of preformed vitamin A. When it comes to carotenoids, colorful vegetables are a good source of vitamin A – such as:
- Carrots.
- Sweet potatoes.
- Pumpkin.
- Butternut squash.
- Cantaloupe.
- Dark green leafy vegetables.
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Vitamin D
Vitamin D naturally comes from the sun. The sunshine vitamin is one of the most critical and influential nutrients for supporting the immune system. In countries where the winter cold months last a long time, it can be challenging to get sufficient vitamin D. It is therefore important to eat foods rich in the vitamin even though other sources are rather limited. The below food sources contain some vitamin D:
- Salmon.
- Mackerel.
- Tuna.
- Sardines.
- Some types of mushrooms.
However, when it becomes challenging to spend time in the natural sunshine, a superior vitamin D source may be recommended. It is always advisable to consult your doctor before using supplements when unsure.
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- Almonds
- Hazelnuts
- Sunflower seeds
- Peanuts/peanut butter
- Oils such as safflower, sunflower, and soybean oil
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Folate /folic acid
Folate (the natural form) and folic acid (the synthetic form), are often added to foods for their incredible health benefits. Plenty of green leafy vegetables eaten regularly provide folate which is very important in strengthening our bodies’ immunity. Also beans and lentils are a source of folate.
One can get folic acid in Fortified foods are sometimes a source of folic acid (It is advisable to check the label first) e.g. from:
- Enriched pasta.
- Enriched bread.
- Enriched rice.
Avocadoes are a great source of many nutrients one of which is folate. Some studies have suggested that just one-half of a raw avocado can contain as much as 82 mcg of folate. This forms about 21% of the amount one requires per day.
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Best natural supplements for the immune system
Iron
Iron
Iron helps your body carry oxygen to the cells. It plays a significant role in many immune system processes. It comes in different forms. The human body can more easily absorb heme iron (i.e., iron from animal products), which is found in:
- Chicken.
- Red meat (limit the frequency to less often and in smaller amounts).
- Turkey.
- Oysters.
- Sardines.
- Clams.
- Mussels.
- Light tuna.
If you’re a vegetarian, have no fear. You can still find iron in:
- Beans.
- Broccoli.
- Kale.
- Iron-fortified cereals.
And if you still require a top up, make sure to buy only quality nutritional supplements.
Selenium
Selenium
Being essential for preventing infections Selenium seems to have a powerful effect on the immune system. Animal foods are the best sources, with the exception of Brazil nuts, which offer a whopping more significant than 100% daily value in one nut. So a few of these in a day may be sufficient. Selenium can be found in:
- Seafood (tuna, halibut, sardines).
- Meat and liver.
- Poultry.
- Cottage cheese.
Zinc
Zinc
Zinc is a vital component for the production of new immune system cells. It is found primarily in animal foods but can also be found in some vegetarian food. Some sources include:
- Oysters.
- Crab.
- Lean meats and poultry.
- Baked beans.
- Yogurt.
- Chickpeas.
How to grocery shop to increase your immunity
The basic rule can help you when selecting fruits and vegetables at the grocery store – the more colorful the vegetables and fruits, the better. Dull fruits and vegetables tend to have lost some of their nutrients. Get fresh ones every time if possible.
A variety of fruits and vegetables from every color of the rainbow ensure that you are getting sufficient health-boosting nutrients and vitamins. Your plate will also be more appealing to look at anyway.
It is also significant to know that you build a robust immune system by upholding healthy eating habits over time.
Do supplements help your immunity?
Even though the most recommended way to absorb essential nutrients is to get them from food directly, sometimes we find our bodies struggling to keep up with the daily intake of nutrients required. It follows then our immune systems may suffer leaving us prone to illness.
That is when a superior quality supplement and vitamins can help make up and bring your levels up to help restore your body’s immune system back to normal.
In normal circumstances when your body is functioning as it should, it absorbs and better makes use of vitamins and minerals which come from your dietary sources.
However, should you decide to use a supplement or multivitamin to up your levels, always make sure to research a bit more about the supplement itself and the company producing it before purchasing just to make sure you are getting value for money.
Some supplements may have side effects, specifically if taken before surgery or with other medicines. Supplements can cause problems if you suffer from some health conditions. Most supplements haven’t been tested in children, pregnant women, and other vulnerable groups. So always do your own due diligence and find a superior tested and approved quality ‘multinutrient’ supplement.
Always remember the quality and efficacy of the supplement are the most important factors to consider before buying any supplement.
If you are on medication, it is essential to avoid taking supplements which may interfere with your medication. Supplements whose scientific research is questionable are also not the best to purchase.
For those on medication, it is always wise to seek the advice of your doctor or other certified healthcare professional.
With busy lifestyles, changing practices, it is increasingly becoming difficult to consume foods that are rich in all the essential nutrients our bodies require.
It therefore becomes beneficial to incorporate a well researched good multivitamin supplement.
