Nutritionbase

Who wouldn’t desire a strong immune system? (Hold up your hand. No one?) But did you know that your food helps keep it in top condition so that it can shield you from poisons and infections?

Sadly, a large majority of us don’t consume enough of the fresh fruits, vegetables, and other foods we require to maintain year-round health. Vitamins and minerals are among the many ingredients that healthy diets offer to keep us strong and healthy. You can’t expect to avoid a cold and strengthen your immune system with a single serving of vitamin C from an orange, grapefruit, or vitamin tablet.

According to registered dietitian Maxine Smith, « A truly sound immune system depends on a balanced healthful diet over time. » It’s similar to practicing for a fight and getting your body ready beforehand so it can respond effectively to attacks from viruses, germs, and poisons. Other lifestyle habits like consistent exercise and adequate rest will better get you ready for the fight.

The best way to receive your vitamins and minerals is through food, with a few exceptions. Smith offers the following recommendations for some of the essential vitamins and minerals your immune system requires:

1. Vitamin C

Vitamin C may lessen the duration of infections or assist prevent them. Although citrus fruits stand out, did you also know that there are other excellent sources? It is real! Smith advises doing the following:

• Spinach.
• Kale.
• Bell peppers.
• Brussels sprouts.
• Strawberries.
• Papaya. 

2. Vitamin E

Like vitamin C, vitamin E is a potent antioxidant that aids in the body’s ability to fight against disease. This vital vitamin, which is involved in approximately 200 metabolic processes in your body, is essential for the proper operation of your immune system. Consider consuming high-fat plant foods, such as:

• Almonds.
• Peanuts/peanut butter.
• Sunflower seeds. 
• Oils such as sunflower, safflower, and soybean oil.
• Hazelnuts.

3. Vitamin A

Vitamin A is an anti-infective and is found in two different forms: naturally occurring in meals including fish, meat, and dairy products, or derived from plant carotenoids. Vitamin A in its preformed form is abundant in tuna. Go colorful when it comes to carotenoids:

• Carrots.
• Sweet potatoes.
• Pumpkin.
• Butternut squash.
• Cantaloupe.
• Dark green leafy vegetables.

4. Vitamin D

One of the most significant and potent nutrients for boosting the immune system is the vitamin known as the « sunshine vitamin. » There are few food sources, however they include:

• Salmon. 
• Mackerel.
• Tuna.
• Sardines.
• Vitamin D fortified like milk, orange juice and cereals. 

Generally speaking, it’s recommended to obtain the majority of your vitamins from food, though vitamin D can be an exception,You can find some types of vitamin D supplements here .

5. Folate/folic acid

Because of its advantages for health, folic acid, which comes in both natural and synthetic forms, is frequently added to foods. Increase your consumption of beans, lentils, and leafy green vegetables on a daily basis to acquire extra folate. Another excellent food source is avocado. Additionally, fortified foods contain folic acid (check the label first).

• Enriched pasta.
• Enriched bread.
• Enriched rice.

6. Iron

Iron participates in a number of immune system functions and aids in your body’s ability to transport oxygen to cells. It comes in a variety of shapes. Heme iron, often known as iron from animal products, which is widely available in:

• Red meat (limit to smaller amounts and less often).
• Chicken.
• Turkey.
• Canned sardines.
• Oysters.
• Clams.
• Mussels.
• Canned light tuna.

If you’re a vegetarian, have no fear. You can still find iron in:

• Beans.
• Broccoli.
• Kale.
• Iron-fortified cereals.

7. Selenium

Selenium appears to have a significant impact on the immune system, which is vital for warding against diseases. With the exception of Brazil nuts, which provide an astounding greater than 100% of the daily value in only one nut, animal foods are the finest sources. However, eating too many of these can be harmful, so limit yourself to one or two per day. Selenium can be found in:

• Seafood (tuna, halibut, sardines).
• Meat and liver.
• Poultry.
• Cottage cheese.

8. Zinc

The development of new immune system cells requires zinc. Although it can be found in some vegetarian diets, it is mostly found in animal foods.

• Oysters.
• Crab.
• Lean meats and poultry.
• Baked beans.
• Yogurt.
• Chickpeas.

Choose frozen when you can’t get fresh

You can’t always find top-notch fresh produce, depending on where you live and the season. In our time-constrained society, buying frozen is a sensible choice and can be very convenient. Your immune system can still be strengthened by frozen food.

According to the manufacturer, frozen fruits and vegetables are frozen at the point of « peak » ripeness, so they have a comparable nutritional value to their fresh counterparts. Just select unprocessed frozen foods rather than ones with sodium or sugar additives. ​