Immune system is a complex network of cells, chemicals, and processes that helps your body fight against invading pathogens, including toxin, virus, and bacteria.
Boosting your immune system is important, particularly in this pandemic time. To prevent body from any pathogens, keeping your immune system healthy is the key. You can choose a healthy lifestyle by eating high-nutrient foods and getting high-quality sleep as well as exercise to boost your immune system.
Supplementing your body with vitamins and minerals can boost your immune system effectively. Here are the most recommended supplements you can take.
- Vitamin C
This type of supplement is probably the most popular vitamin taken by many people. Vitamin C protects the immune system, helps to fight off infections (antioxidant), and reduces the severity of allergic reactions.
You can find vitamin C in many fruits and vegetables around us, including:
– Citrus fruits
– Spinach
– Kale
– Bell peppers
– Brussel sprouts
– Strawberries
– Papaya
– Kiwi
- Vitamin E
Next is vitamin E. This vitamin has similar function with vitamin C as an antioxidant to fight off infection. Vitamin E takes a critical part in your immune system functions. High-fat plant foods are good source of vitamin E, such as:
– Almonds
– Peanut / peanut butter
– Sunflower seeds
– Hazelnuts
- Vitamin A
Just like vitamin C and E, you need vitamin A as an antioxidant. Vitamin A also works for your vision, bone growth, immunity, and reproduction. Humans can not produce vitamin A on their own. Therefore, you have to ensure your diet contains source of vitamin A, such as:
– Carrots
– Sweet potatoes
– Pumpkin
– Butternut squash
– Cantaloupe
– Dark green leafy vegetables
- Vitamin D
Fourth is vitamin D. This vitamin is a fat-soluble nutrient essential to your immune system. Vitamin D boosts the pathogen-fighting effects of white blood cells (monocytes and macrophages) which are important parts of your immune defense. Vitamin D also helps to decrease inflammation, which boosts your immune response. In order to get enough vitamin D, you can eat these foods below:
– Salmon
– Mackerel
– Tuna
– Sardines
– Vitamin D fortified like milk, orange juice & cereals
- Folate/Folic Acid
There is a different form between folate and folic acid. The natural form is called folate and the synthetic form is called folic acid. You can add folate to your diet. Beans are just one example source of it. Here are other sources you can find folate:
– Beans
– Avocado
– Enriched pasta, bread & rice (fortified foods)
- Iron
Iron plays an important part in many immune system processes. One of them is to deliver oxygen to your body cells. You can easily consume iron from animal products, such as:
– Red meat
– Chicken
– Turkey
– Oyster
– Clams
– Mussels
– Broccoli
– Kale
– Beans
- Selenium
Another mineral that is essential for your immune system is selenium. Dietary selenium supplementation has beneficial effects on antiviral defense against influenza strains. Consider to add these foods to your diet:
– Seafood (tuna, halibut, sardines)
– Meat & liver
– Poultry
– Cottage cheese
- Zinc
Last but not least is zinc. Your body can not self-produce zinc, therefore it must be consumed through the diet. Moreover, since the body lacks the ability to store the mineral, you better consume zinc every day. The function of zinc is to boost the immune system, maintain healthy hormone levels, helps support brain function, and synthesize proteins and DNA. Lack of zinc can be indicated by delayed wound healing, sexual dysfunction, delayed growth, and or diarrhea. To get zinc, you can consume these suggested foods:
– Oyster
– Crab
– Lean meats & poultry
– Baked beans
– Yogurt
It is important to take vitamins and minerals above. However, not all of them are good for you. Some supplements may interact with medications or prescriptions you are taking. Some also may be inappropriate for people with certain health conditions. Therefore, it is recommended to first consult with your healthcare provider before starting to take supplements.
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