A healthy immune system keeps you from catching infection easily. It also keeps you fit and you recover faster as well. Your diet plays an essential role in keeping your immune system healthy hence it is better to consume food items that contain essential micronutrients.
Vitamins and minerals are essential micronutrients that keep your immune system strong. Here is the list of essential vitamins and minerals that you must include in your diet.
Vitamin A
This vitamin plays a role in the production of WBCs (White Blood Cells) and they produce antibodies.
Best sources: Eggs, dark green leafy vegetables, carrot, salmon, watermelon, mango, oranges, papaya and guava.
Vitamin B6
It is an important Vitamin that supports biochemical functions in the body.
Best sources: Green veggies, Salmon, Tuna, and chickpeas
Vitamin C
It is known to be a great immunity booster and aids the cellular function of cells as well.
Best sources: Oranges, lemons, broccoli, strawberries, bell peppers, etc,
Vitamin D
It helps the body fight off infections and most people are vitamin D deficient.
Best sources: Mushrooms, salmon, egg yolks.
Zinc
It is an important micronutrient to be included in the diet. It promotes cell division and cell growth.
Best sources: Pumpkin, oysters, legumes, sunflower seeds, etc.
Iron
Iron, which helps your body carry oxygen to cells, comes in different forms
Best Source: Beans,Spinach, broccoli and kale.
Vitamin E
Vitamin E can be a powerful antioxidant that helps your body fight off infection.
Best Source:Almonds, peanuts, hazelnuts and sunflower seeds, spinach and broccoli.
These are some essential vitamins and minerals to boost your immune system. Apart from that, you can also take supplements of these micronutrients after consulting with a physician.
