9 Vitamins and Minerals for Healthy Immune System

The immune system is a network of cells that keeps your body protected from microbes. It’s simple if you want to live a healthy life then keep your immune system strong. Now it may seem hard, but it is quite simple to make your immune system strong.

Some of the very simple things like daily exercise or yoga, eating fruits, green vegetables, and beans can improve your system. In our bodies, we also have an adaptive immune system. This adaptive immune system protects our body from pathogens developed as we grow.

If you are not getting proper nutrition and vitamins in your diet, it directly affects your immune system. To complete your vitamin and mineral intake, various multivitamin capsules are also available in the market; you can use them.

Here we concluded some of the most vital vitamins that you need to improve your immune system, check out the list!

Vitamin D

Vitamin D plays a vital role in improving your infection-fighting strength and bone strength. One of the best sources to get vitamin D is milk, and if you are not able to get milk, then you can use rice, canned tuna, and salmon. It also helps to improve the phosphorus level in blood. A minimal number of foods have vitamin D. To fulfill the need for this vitamin, you can use pills as well after consulting a doctor.

Vitamin B6

The vitamin is also known as pyridoxine, and very helpful in treating chronic diseases. It has countless benefits like improving the immune system, brain health, depression, treating anemia, and others. The vitamin is available in various fruits like eggs, bread, vegetables, fish, soya bean, milk, and others. The B vitamin works in many ways to improve your health conditions.

Vitamin A, C, and E

Maintaining the health of the respiratory system is very crucial. A weak respiratory system can easily get affected by an infection. Consuming these three vitamins can improve your respiratory system health. Various colorful fruits usually have these vitamins.

You can also prefer multivitamin capsules to fulfill the deficiency of such vitamins. Stores like HealthXp offer a range of multivitamins. You should explore it, and you can also save using HealthXp Coupon Code. Remember to consult with a doctor before consuming any drug.

Copper

You should include copper in your diet as it helps in forming red blood cells. These red blood cells help improve the immune system, bone health, and blood vessels. If you take a needed amount of copper in your diet, it will also help prevent cardiovascular diseases. It is available in nuts, beans, potatoes, organ meats, whole grains, and other foods.

Vitamin B12

Getting vitamin B12 can be a bit hard for vegetarian people because it is commonly found in meat. For vegan people, milk is the best source to get plenty of vitamin B12. For non-vegetarians, fish, meat, egg, poultry, and others are quite good options. This vitamin helps in the formation of red blood cells that prevent anemia and strengthens the immune system.

Zinc

Zinc is vital for the proper functioning of the metabolism and immune system. It is best to prevent age-related diseases. You can consume zinc from various food resources like whole grain, milk, cereals, meat, nuts, and others. This mineral is vital for the growth of your body, so try to consume it with your diet.

Selenium

Selenium is one of those rare minerals that help in reducing the risk of certain cancers. It has countless benefits like boosting your immune system, reducing mental illness, and protecting against heart diseases. The sources to get selenium are dairy products, whole grain, eggs, beef, chicken, and other food products. Selenium also has glutathione peroxidase that helps to detox your body.

Iron

Iron is one of the most vital minerals for your hemoglobin. Deficiency of iron in the body can lead up to severe problems like anemia. So it is needed to consume a sufficient amount of iron in your diet. Some of the best sources of iron are:

  • beans,
  • baked potatoes,
  • leafy vegetables,
  • tofu,
  • cereals,
  • and other eatables.

Iron improves the functioning of hemoglobin and transports oxygen in the blood.

Fats

People generally consider fats as nonessential macronutrients. Remember, your diet is always incomplete without healthy fats. You can include olive oil, avocado, nuts, seeds, fish, etc. in your diet. Fat helps to reduce bad LDL cholesterol levels and increase good HDL. Fats like Omega 3 fatty acids help in reducing inflammation.

Conclusion

Vitamins and minerals are always needed, not only for a healthy immune system but also for a healthy life. The list has nine different vitamins and minerals that can easily help you to boost your immune system.

It is not always possible that you will get all the needed nutrients, vitamins, and minerals from your diet. In such cases, you can take the help of supplements that will fulfill your need for vitamins. Also, always consult a doctor before taking any supplement or drug.

Categories Health