TEMPO.CO, Jakarta – The immune system protects the body from outside invaders that make a person sick. So, if you don’t want to get sick, take care immune always strong.
Lifestyle, including diet, is very important to support immunity. So make sure your daily diet always contains balanced nutrition. Here are six vitamins and minerals needed for a strong immune system, as reported by Express.co.uk, Sunday, January 23, 2022.
Vitamin D
Vitamin D Not only does it maintain healthy bones, teeth and muscles, it is also one of the best vitamins for boosting the immune system. These vitamins help to facilitate normal immune system function and provide increased resistance to certain diseases.
Vitamin D is produced in the skin in response to sun exposure. So, don’t forget to sunbathe every day. Otherwise, vitamin D is also available in supplemental forms and is found in some foods as well, including liver, red meat, fatty fish, egg yolks, cheese, and tuna.
Vitamin C
Vitamin C, also known as ascorbic acid, is the best vitamin for protecting cells and keeping them healthy, maintaining healthy skin, blood vessels, bones and cartilage, and aiding wound healing.
This vitamin is found in a wide variety of fruits and vegetables such as oranges, strawberries, broccoli, brussels sprouts, potatoes, blackcurrant then paprika.
Eating foods rich in vitamin C on a regular basis can help the body fight colds and flu. This is because vitamin C is an antioxidant and plays a role in strengthening the body’s natural defenses against invaders such as viruses and bacteria. One way is by triggering the production of white blood cells known as phagocytes and lymphocytes which help protect the body from infection.
Unlike vitamin D, the body does not produce vitamin C naturally. This vitamin is best absorbed in natural sources or in supplemental forms.
Zinc
Zinc is one of the best vitamins to support the immune system. This mineral is needed by the body to make proteins and DNA, the genetic material in all cells, and also helps the immune system fight off invading viruses and bacteria.
To ensure that you are getting enough zinc, which helps maintain immunity, eat foods such as shellfish, nuts, seeds, almonds, milk, cheese, eggs, red meat, and dark chocolate.
Vitamin E
As a powerful antioxidant, vitamin E helps protect cells from free radical damage. This vitamin is found in many foods, including almonds, peanuts and peanut butter, hazelnuts, sunflower oil, sunflower seeds, red peppers, pumpkin, spinach, avocados, and eggs.
Iron
This mineral is one of the most important for the immune system and many other biological functions. These nutrients are needed for the efficient proliferation of immune cells to fight infection.
Iron deficiency can lead to a weakened immune system and anemia, which is a decrease in the number of red blood cells present in the blood. Usually, this condition is more common in women, especially during pregnancy.
This mineral also helps the body carry oxygen to cells, so if you don’t have enough iron, your immune system will take a beating and weaken.
Some foods that contain iron are red meat, chicken, liver, beans, oysters, light, turkey, and pumpkin seeds.
Calcium
Calcium is known to keep bones and teeth strong, but it is also one of the best nutrients for boosting the immune system. This mineral helps blood clotting, muscle contraction, and regulates normal heart rhythm and nerve function. Some foods rich in calcium include milk, cheese, yogurt, sardines, salmon, almonds, seeds, and tofu.
Also read:
Lack of Sleep Immune System Can Decrease
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