A truly healthy immune system depends on a balanced mix of vitamins and minerals over time, plus normal sleep patterns and a hefty dose of exercise.
it’s best to get your supplements and minerals that your immune system needs to perform from your food rather than in pill form.
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Vitamin C:
You probably know about vitamin C’s connection to the immune system, but did you know you can get it from much more than just citrus fruits? Leafy green vegetables such as spinach and kale, bell peppers, brussels sprouts, strawberries, and papaya are also excellent sources.
In fact, vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it.
Vitamin A:
Vitamin A Similar to vitamin C, this nutrient can help support the function and integrity of cells in the barriers we rely on in the skin, respiratory tract, and GI tract,”
Vitamin A is also critical for T and B cell lymphocytes, which are involved in an antibody response to an antigen in the body.”
Vitamin A can be found in plant foods like carrots and squash in the form of carotenoids, which are antioxidants that help fight inflammation.
Vitamin D:
Vitamin D works with T cells, the body’s natural destroyer cells, to fight off infection and disease. There are only a few food sources of vitamin D such as milk, fortified rice or soy beverage, and canned tuna and salmon, so it can be very difficult to get enough vitamin D through diet alone.
Zinc
This mineral is critical for the normal development and functioning of immune cells. Zinc is not stored in the body, therefore regular intake is important for maintaining the integrity of the immune system.
The best sources of zinc are seafood, meat, seeds, dairy products, and cooked dried beans, peas and lentils.
Vitamin E:
To be in top shape, you need E in your corner. In addition to being a powerful antioxidant, vitamin E is involved in healthy immune function. Check the amounts carefully on vitamin-E-only supplements
Black elderberry (Sambucus nigra), which has long been used to treat infections, is being researched for its effects on immune health.
Folic Acid:
Folate or Vitamin B9 has a direct impact on cell-mediated immunity as well as the development of the primary immunity imparting organ – thymus. It also helps increase the number of T lymphocytes.
Dark green leafy vegetables, nuts, beans, peas, and grains are known to contain high amounts of folic acid.
Iron:
Iron is an essential micronutrient that is required for the elementary development of the immune system. Its deficiency inadvertently leads to a weak immune system, thereby making the host susceptible to many infections.
Iron is available in large amounts in red meats, fish, poultry, soybeans, lentils, and spinach.
Elderberry
In test-tube studies, elderberry extract demonstrates potent antibacterial and antiviral potential against bacterial pathogens responsible for upper respiratory tract infections and strains of influenza virus
Many supplements on the market may help improve immune health. Zinc, elderberry, and vitamins C and D are just some of the substances that have been researched for their immune-enhancing potential.
However, although these supplements may offer a small benefit for immune health, they should not and cannot be used as a replacement for a healthy lifestyle
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