To fight diseases, our body should have a strong immune system. Ever since the 2019 corona-virus COVID-19 pandemic started, “Boost your immunity” is one of the most common phrases we have been hearing. So let us discuss this more in detail.
What is an Immune System?
The immune system is your body’s coping mechanism. In simpler words, it is your body’s military and is dedicated to defending your body against foreign/domestic germs and viruses that threaten it.
It is your immune system that protects you against diseases, infections, and helps you in a speedy recovery against injuries.
Dietician Maxine Smith said, “A truly healthy immune system depends on a balanced diet over time.” It is training for a battle and preparing your body ahead of time so it can fight external attacks by bacteria, toxins, and viruses. A healthy lifestyle like exercise and good sleep is beneficial for the immune system.
5 Vitamins play a vital role in boosting immunity.
Here is a list of 5 Vitamins that your immune system needs to work efficiently.
1. Vitamin C
Vitamin C is proved to prevent infections and shorten their stay. It is one of the biggest immunity boosters that exist. When your body has a Vitamin C deficiency, you are more prone to fall sick. Make sure to include Vitamin C in your diet, as your body doesn’t produce or stores it. However, there are multiple food items available that are rich in vitamin C and available easily. Citrus food tops the list Other food items include:
- Oranges
- Grapes
- Tangerines
- Strawberries
- Bell peppers
- Spinach
- Kale
- Broccoli
- Papaya
- Brussels Sprouts
There are various Vitamin C supplements that are easily available in the market. However, it is advised to consult a doctor before taking supplements.
2. Vitamin E
Vitamin E is a powerful antioxidant. It helps the body to fight off infection. Vitamin E participates in about 200 biochemical reactions in your body. It is a critical aspect of the functioning of the immune system. Food items that are rich in Vitamin E include
- Nuts
- Seeds
- Spinach
- Almonds
- Peanuts
- Sunflower seeds and sunflower oil
- Hazelnuts
3. Vitamin A
Vitamin A fights infections in two forms,
I. Performed such as in animal foods like fish, meat, and dairy
II. Plant carotenoids.
Tuna is a good source of preformed Vitamin A. For carotenoids, it is advised to ‘go colorful’.
- Carrots
- Pumpkin
- Sweet potatoes
- Cantaloupe
- Dark green leafy Vegetables
- Butternut squash
4. Vitamin D
Vitamin D is the sunshine Vitamin. It holds an important position in boosting the immune system. Apart from Sunlight, the following food items are a good source of vitamin D:
- Salmon
- Tuna
- Sardines
- Mackerel
- Orange Juice
- Cereals
There are not many food items available that are rich in Vitamin D. Therefore, it is advisable to take Vitamin D supplements if required.
5. Vitamin B6
Vitamin B6 is a vital ingredient that supports the body’s biochemical reactions that take place in the immune system. Vitamin B6 rich foods include:
- Chicken
- Coldwater fish like tuna and salmon
- Green vegetables
- Chickpeas
EndNote:
A simple change in your lifestyle can play a big role in improving your immune system. Staying hydrated can boost your immunity. Water helps in producing lymph that carries white blood cells and other immune system cells.
Make sure your body gets all the nutrients and vitamins it needs to function. A fueled body is a healthy body. Enrich your diet and add health supplements for long and healthy life.