Boost Your Immunity with These Power Nutrients

A good diet with essential nutrients is very important for strengthening the immune system. However, not too many of us eat enough fruits and vegetables required to keep a healthy body. A truly healthy immune system offers protection against infections and seasonal illnesses such as the flu and other health problems like allergies, arthritis, cancers and abnormal cell development.

Here is a list of essential nutrients our immune system requires to function properly. This nutrient protects us from the infections by keeping respiratory system, intestines, stomach and skin and tissues in our mouth healthy. Deficiency of this nutrient increases the risk of infections and impairs the immunity. Get this vitamin from foods like carrots, spinach, eggs, sweet potatoes, apricots, red bell peppers or vitamin A fortified foods such as cereal or milk.

This vitamin is a part of nearly 200 biochemical reactions in our body and is important in the proper functioning of the immune system. Deficiency of this vitamin is common in young women and teenage girls who are vulnerable to dieting and consumption of refined foods and sugars. Foods that contain Vitamin B6 are bananas, chickpeas, lean chicken breast, tuna and baked potatoes.

Vitamin C stimulates the formation of antibodies. This vitamin is found in citrus fruits like grapefruit, papaya, strawberries, oranges and leafy green vegetables like bell peppers, spinach, kale, sprouts, tomatoes or sweet potato.

Vitamin D is important for healthy bones. Deficiency of this vitamin is associated with rickets and muscle weakness. Increase your intake of this nutrient through foods like fatty fish, milk, orange juice, egg yolks and cereals.

Vitamin E acts as an antioxidant that helps body fight off infections. Sources of Vitamin E includes almonds, hazelnuts, sunflower seeds, vegetable oils, peanut butter, broccoli, mangoes or pumpkin.

Selenium has the potential to slow the body’s over- active responses to some aggressive types of cancers. According to a study, people with low levels of selenium are at a higher risk of prostate, breast, colon, lung, bladder and rectum cancers. It occurs in foods like garlic, barley, broccoli, tuna, poultry and fortified beans.

Apart from helping the immune system function properly Zinc may also help heal wounds. It can be found in seafood, nuts, oysters, red meat, whole grains, beans.

Proteins are an important part of the body’s defence mechanism. Foods like eggs, peas, soy products, lean meat like chicken and fish, unsalted nuts and seeds are rich in proteins.

Iron helps the body carry oxygen to cells. Iron can be obtained from different forms and is found in broccoli, beans, chicken, turkey, seafood. However, iron should be consumed in moderation as too much of it can prove detrimental to immunity.

Include these vitamins in your diet to boost your immune system and stay infection free. However, if you are unable to get enough antioxidants in your diet, some experts recommend taking a multivitamin that includes minerals, too.

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