Nutrients that Support a Healthy Immune System
Hello everyone! Let us start with a simple statement: “Nutrients play a key role in the proper development of the immune system”. Yes, as we all know, adequate nutrition is required for all the cells to function optimally. As immune cells battle the pathogens during infection, the body requires additional nourishment. This is where the nutrients from food work to strengthen the immune cells! Regular consumption of immune-boosting foods helps strengthen the immune system. Indeed, foods that are natural immune boosters are always the best!
Which nutrients support your immune system?
- Vitamin A
Vitamin A is a fat-soluble vitamin. Because of its importance in enhancing immune function, vitamin A is known as an anti-inflammatory vitamin. It regulates the immune system and stimulates the production of antibodies. Milk, cheese, yogurt, carrots, red bell peppers and amaranth leaves are all good sources of vitamin A.
- Iron & Magnesium
Iron and magnesium are key components that are essential for overall wellness and immunological function. Iron and magnesium are found in dried fruits, ragi, legumes and jowar.
- Vitamin C
Vitamin C, commonly known as ascorbic acid, is a water-soluble vitamin that is abundant in fruits and vegetables. It is a nutrient that is required for immune cell activity and protects cells and tissues from pathogen-caused damage. It is also a powerful antioxidant. Vitamin C depletes quickly when exposed to infection. It is consequently necessary to consume vitamin C-rich foods. Amla, oranges, guava, grapes, papaya, pineapple, lemon, tomato, cauliflower, potatoes, spinach, onion, capsicum and turmeric are all high in vitamin C.
- Vitamin D
Vitamin D is a fat-soluble vitamin that is required for immunological, antioxidant and antiviral responses. A lack of this vitamin impairs immunological function and increases the risk of infection and disease. Sunlight is the primary source of vitamin D. Fish, mushrooms and eggs are also high in vitamin D.
- Zinc & Selenium
Zinc is an essential component of WBC (white blood cells), which fight infections. It is an important trace mineral that is involved in a variety of biological processes, including immunity. Selenium, on the other hand, is a powerful mineral that is required for the body to function properly. These trace elements are anti-inflammatory in nature. Zinc and selenium are found in rice, black gram, green gram, horse gram, sesame seeds, ground nuts, cashew nuts, mushrooms, paneer and prawns.
- Vitamin E
Vitamin E is an antioxidant-rich, fat-soluble vitamin. It aids in the stabilization of the immune system. Vitamin E is one of the most potent nutrients for modulating immune function. A lack of vitamin E has been proven to impede normal immune system activity. Oats, coconut oil, almonds, flaxseed and beetroot leaves are all good sources of vitamin E.
- Prebiotics & Probiotics
Prebiotics are the source of food for the healthy bacteria in the gut. On the other hand, probiotics are live microorganisms that have been shown to improve health. Probiotics and prebiotics have powerful immune-boosting properties. The most widely used prebiotics include onions, garlic and bananas. And yogurt is one of the best sources of probiotics.
A strong immune system is possibly the most crucial thing that one can ask for in today’s world. With a rapidly growing population and an ever-changing environment, sustaining good health, particularly strengthening the immune system, has become increasingly challenging at all stages of life. Thus, consuming nutrients from natural sources is necessary to strengthen the immune system in the long run. Maintaining a good relationship with your immune system requires incorporating a well-balanced diet rich in immunity-boosting foods!😇
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9083862/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8801482/ https://pubmed.ncbi.nlm.nih.gov/33308613/
