There is some evidence that various micronutrient deficiencies (think vitamins and
minerals) could alter immune responses. However, the impact of these immune
system changes on health is less clear, and the effects are yet to be assessed.
So, if you suspect you may have micronutrient deficiencies, make sure you eat a
varied diet with ample amounts of fruit and vegetables or support yourself with
a good quality multivitamin.
(Read the information below to find out which are the best immunity boosting fruit
and vegetables and how to incorporate them in your diet.)
Vitamins, Minerals & Antioxidants for Your Immune System
Vitamin D:
Research shows that vitamin D supplementation may reduce the risk for viral infections,
including respiratory tract infections, by reducing the production of
pro-inflammatory compounds in the body.
Supplementation:
The body produces vitamin D from cholesterol, provided there is an adequate amount
of UV light from sun exposure.
For moderate supplementation, a 1,000-2,000IU dose of vitamin D3 is sufficient to
meet the needs of most of the population. The safe upper limit in the United
States and Canada is 4,000IU/day.
Vitamins C and E:
Vitamins C and E are antioxidants that help to destroy free radicals and support the
body’s natural immune response.
Vitamin C Sources:
•red bell peppers
•oranges
•strawberries
•broccoli
•lemons
Vitamin E sources:
•almonds
•spinach
•avocado
•olives
