Boosting your immune system is essential in all situations, and is more crucial during a pandemic, where you are at risk of catching a virus anytime. Taking care of your immune system, can help you stay safe from the virus as much as possible (of course alongside quarantine). So how can you do so? Of course there are many ways, which we’ve mentioned in previous articles, but some vitamins can do so as well. In this article, you will find the best vitamins to boost your immune system.
1. Vitamin C
Vitamin C is not only present in citrus fruits like oranges, but also in leafy green vegetables. Add kale and spinach, Brussels sprouts, bell peppers, papaya, and strawberries to your shopping list, as they are great sources of Vitamin C. It is also present in a wide range of foods, and for this reason, doctors rarely recommend Vitamin C supplements.
2. Vitamin E
Vitamin E is powerful in fighting infection. You can find it in sunflower seeds, hazelnuts, almonds, and peanuts. But also broccoli and spinach have decent amounts of Vitamin E, so add them to your diet.
3. Vitamin D
Vitamin D is one of the vitamins, or the only one, that you might still need to take supplements to get your sufficient dose of it. Start by consuming the right foods, from fatty fish types like tuna, mackerel, sardines, and, of course, salmon, to fortified foods like orange juice, milk and cereals. If you have difficulties absorbing Vitamin D from foods (like many), you might need to consult with your physician for supplements.
4. Vitamin A
To stock up on vitamin A, consume the foods that are rich in colorful compounds, also known as carotenoids. These foods include squash, cantaloupe, carrots, pumpkin, and sweet potatoes. The carotenoids are transformed by the body to vitamin A, and their antioxidant effect helps to strengthen your immune systems against infections.
Zinc is important in controlling inflammation levels in your body and helping to slow down the immune response. For this reason consume foods like baked beans, oysters, yogurt, lean meats and poultry, crab, and chickpeas.
One of the powerful effects that selenium has on the immune system includes slowing the body’s over-active responses to some forms of aggressive cancer. To add selenium to your body, consume more Brazil nuts and barley, sardines, garlic, tuna, and broccoli.
Iron helps your body transport oxygen to cells, and it comes in different forms. The one that your body can absorb easily is known as heme iron and is found abundantly in lean poultry (turkey and chicken) as well as seafood. However, if you are vegetarian, you can still get iron form broccoli, beans, and kale.
8. Folic acid
The difference between folate and folic acid is that the first is the natural form, while the second if the synthetic one, and both are useful. To get more of them, consume more peas and beans, leafy green vegetables, and fortified foods.