Minerals and Vitamins for a Stronger Immune System

Having a healthy immune system ensures we are protected against germs that can cause illnesses. A weak immune system makes us get sick easily. Vitamins and minerals are important in boosting your immune system. Sadly, many people do not eat sufficient vegetables, fresh fruits, and other foods required to keep them healthy throughout the year. You cannot just pop a vitamin pill, or eat grapefruit or orange and expect a quick flow of vitamin C that will boost your immune system enough to protect you from a cold. Dieticians state that “a healthy immune system is built by a balanced healthy diet taken over time, like preparing for battle when you train your body beforehand so it can withstand attacks from toxins, bacteria, and viruses.” Other lifestyle practices like better sleep and regular physical activity. Here are some of the top vitamins and minerals your body requires to have a strong immune system.

1. Vitamin C

Vitamin C is important for preventing infections or shortening the duration of illness. There are many sources of Vitamin C with citrus fruits standing out. Other sources of vitamin C include spinach, kale, papaya, strawberries, brussels sprouts, and bell peppers. 

Fun Fact: Vitamin C is found in so many foods such that most people may not need to take its supplements unless advised by the doctor.

2. Vitamin E

Vitamin E has similar effects to vitamin C as a strong antioxidant that would help the body in fighting off infections. Vitamin E is a very important vitamin as it is involved in close to 200 biochemical reactions in the body. Vitamin E is found in high-fat plant foods like hazelnuts, sunflower seeds, peanuts, almonds, and oils like soybean oil, safflower, and sunflower.

3. Vitamin A 

Vitamin A is known to help in fighting infection, and comes in two forms; from plant carotenoids and preformed in animal foods like dairy, meat, and fish. Tuna is one great source of vitamin A available in the preformed state. Colorful plants provide vitamin A carotenoids like dark leafy vegetables, cantaloupe, butternut squash, pumpkin, sweet potatoes, and carrots. 

4. Vitamin D

Vitamin D is known as the sunshine vitamin and is one of the most powerful and important nutrients for a strong immune system. The food sources of vitamin D, though limited, include sardines, Tuna, Mackerel, and salmon. Vitamin D is an exception to the rule of getting your vitamins from food as it requires supplementation often.

5. Folate

Folate is an important nutrient that is present both naturally and synthetically as folic acid. Leafy green vegetables, avocado, lentils, and beans are rich in folate. Some fortified foods are also enriched with folic acid.

6. Iron

Iron helps your body in carrying oxygen to the cells and is important in the processes of the immune system. You can find iron in abundance in animal foods like tuna, mussels, oysters, clams, sardines, turkey, chicken, and red meat, and plant products like beans, kale, and broccoli.

7. Zinc

Zinc is used to produce new immune cells for your body. It is primarily abundant in animal foods but can be found in plant products like chickpeas and baked beans. 

Depending on where you live, getting foods with these vitamins can be a challenge. Shot Health ensures your immune system is strong enough to withstand any disease attacks by providing IV vitamins from the comfort of your home. Get in touch with our qualified professionals who will guide you on the specific vitamins you need. Know more about our IV vitamins at IV rehydration, IV vitamins – Shot Health