Vitamin A helps prevent and fight off illness. While it is known to help with better vision, it is also essential in developing a strong immune system. There are mucous barriers in the eyes, lungs, other organs, and other areas of the body that can obtain a foreign antigen capable of causing infection. Vitamin A strengthens these barriers to support the natural defenses that the body uses to respond to attacks to the immune system.
Foods such as carrots, sweet potatoes, broccoli, and spinach are all high in vitamin A. The vitamin helps enrich white blood cells and support the immune system.
When asked what is the best way to boost the immune system, most people would say vitamin C. It’s true, because the body does not produce it, does not store it, yet needs it desperately. The vitamin itself does not prevent disease, nor does it cure one. Primarily, vitamin C aids in how an immune system responds to a threat. White blood cells are the first response to potentially infectious diseases; white blood cells benefit from vitamin C. The vitamin stimulates white blood cells that the body needs to fight infection.
Most people know that citrus fruits are a great source of vitamin C. While this is true, many other foods contain the nutrient. Broccoli is not only a great source of other nutrients, but the vegetable is also rich in vitamin C.
The immune system needs vitamin D to help prevent an increase of autoimmunity and an increase in the likelihood of infection. Vitamin D is well known to be crucial to overall bone health because it helps the body absorb calcium. However, it also plays a pivotal role in fighting against autoimmune diseases. Research also suggests that the vitamin aids with weight loss.
Fatty fish, eggs, milk, and mushroom are just a few of the foods that are rich in vitamin D.
Vitamin E is an essential nutrient for building up the immune system. It helps protect cells from the threat of free radicals that can cause illness. It widens blood vessels and helps prevent unnecessary clotting. The vitamin is prevalent in leafy greens and nuts.
Iron also plays a vital role in immune system health. It is a mineral that aids in providing a healthy maturation of immune system cells. A diet low in iron causes a depletion of healthy cells that fight off infection. The result is an increased susceptibility to infectious diseases. Without iron, the entire body succumbs to fatigue and muscle weakness.
Iron is a mineral that comes from many food sources, the most well known being beef. Beef is very rich in fiber and protein, which are both essential for immune health and energy. For those that do not eat meat, there are other sources available. Vegetables like beans, lentils, and leafy greens are excellent sources for iron.
Zinc is a mineral that helps keep the immune system strong and healthy. It is also an essential mineral for the healing of wounds and fighting off infections. Those who do not have enough zinc in their diet will have a tougher time healing from injuries, and will most likely remain sicker and for a much longer time.
Meats are possibly the best source for an ample amount of zinc. Just as with iron, vegetables like lentils, chickpeas, and other legumes have a plentiful amount of zinc as well.
The body’s immune system plays a leading role in keeping us healthy. Those who don’t already pay attention to the nutrients they are getting, should incorporate these essential vitamins and minerals into their diet to keep from getting sick, especially during these times of pandemics and outbreaks.
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