Your diet plays an important role in keeping your immune system strong and healthy. The modern Western diet is very high in fat, sugar, and salt. However, your body requires a wide range of essential nutrients to function properly. Changing your diet can improve your immune system over time. If you want to improve your immunity, consider incorporating a variety of healthy foods into your daily diet.
Dietary sources
A diet rich in vitamin C, vitamin E, and zinc is beneficial to the immune system. These nutrients help the body fight infections and promote the production of white blood cells and antibodies. They can be found in foods like oranges, red peppers, broccoli, and tomatoes.
Supplements
The immune system is a crucial aspect of our health, as it helps protect the body against disease and infection. In order to maintain its strength, the body requires a variety of essential nutrients. These include eating healthy foods, staying hydrated, avoiding processed foods, and managing stress. However, many of us are not getting the nutrients we need in our daily diet, and supplementing with vitamins and minerals can help.
Foods
Eating foods rich in vitamins and minerals, such as vitamin C, can help support the immune system. Vitamins A, B6, C and D, as well as minerals like copper, folate, iron, selenium, and zinc, are essential for a healthy immune system. While vitamins and minerals can be helpful, consuming too much can actually harm your health. Therefore, it is best to focus on a well-balanced diet consisting of fruits and vegetables, nuts and seeds, wholegrains, meat, dairy products, and fish.
Antioxidant properties
The antioxidant properties of vitamins play an important role in the immune system. Research has shown that they can improve the body’s ability to fight diseases. Some of these vitamins are well-known, such as vitamin C, vitamin E, vitamin K, vitamin D, and vitamin riboflavin. However, there are other vitamins with antioxidant properties, too.
Zinc
Zinc is an important component of the immune system. It aids in the destruction of microbes like E. coli. You need about 7mg of zinc per day for women and 9.5mg for men. If you consume more than this amount, you may have side effects. However, studies show that zinc helps reduce the duration and severity of the common cold in humans. This is because it improves the immune system.
Iron deficiency
Iron is an essential mineral and is crucial for the production of hemoglobin, which is responsible for carrying oxygen throughout the body. It also helps metabolize proteins. A deficiency of iron results in low levels of red blood cells, known as anemia.
Vitamin C deficiency
The role of Vitamin C in the immune system is vital for preventing infections. Insufficient levels of vitamin C can lead to infections and other health problems. Ascorbic acid has several functions including microbial killing, neutrophil function, and lymphocyte function. Insufficient amounts of vitamin C can also result in weakened immune system function and an increased risk of mortality.
Vitamin B6 deficiency
Vitamin B6 is an essential micronutrient and a deficiency can result in a weakened immune system. A deficiency reduces serum antibodies and inhibits IL-2 production. It can also increase IL-4 levels. Deficiency in this vitamin is associated with several immunological changes, including changes in the immune response in HIV patients, cancer patients, and the elderly.
Folate
Folate vitamins have antiviral and anti-inflammatory properties that support proper immune function. Folate is particularly beneficial for innate immunity, the natural system of immunity that we are born with. It supports the creation of red blood cells, which carry oxygen to the organs, and also plays a role in the production of white blood cells and T cells, which fight harmful pathogens. Folate supports the production of these cells and helps maintain the function of natural killer cells (NK cells), which are responsible for killing bacteria that threaten our health.
Niacin
Vitamins that support the immune system include Niacin, a B vitamin that helps to boost the immune system. Niacin is also a component of vitamin B complex, which includes all the B vitamins. Niacin may interfere with some medications, so it’s important to talk to your doctor before taking it. Niacin is also known to increase blood sugar levels, so it’s important to monitor your blood sugar levels if you’re taking diabetes medications.