Is immunity Strong immunity is essential for staying healthy and avoiding diseases and infections. The immune system is affected by many factors, mainly good nutrition that provides the body with the needed elements to strengthen it and support its functions.
The immune system relies heavily on specific nutrients that help it work well, including some vitamins and minerals andAntioxidants important ones including vitamin C, vitamin E, zinc, carotenoids, and omega-3 fatty acids.
In this article, we'll look at the key nutrients that can boost immunity and help the body fight diseases better, plus the best natural sources to get them.
Key nutrients to boost immunity
1. Vitamin C
is considered Vitamin C An essential element for overall health, it also works as a strong antioxidant that protects cells from damage. There is some evidence that Vitamin C may be especially helpful in boosting the immune system of people under heavy physical stress.
Studies have shown that Vitamin C helps boost the production and function of white blood cells, which play an immune role by protecting the body from infection.
The recommended daily amount of Vitamin C is 90 mg for adult men, 75 mg for adult women, 85 mg during pregnancy, and 115 mg during breastfeeding.
Natural food sources to increase Vitamin C intake include:-
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citrus fruits and their juices, like Orange andGrapefruit
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Pepper Red and green
2. Vitamin E
Like vitamin C, vitamin E is a strong antioxidant. Research shows that keeping enough vitamin E levels It is very important to keep the immune system healthy, especially in older people.
The recommended amount of vitamin E is 15 milligrams for adult men, women, and pregnant women. The dose goes up to 19 milligrams during breastfeeding.
Natural food sources to increase vitamin E intake include:-
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Wheat germ oil
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Seeds Sunflower
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Hazelnut
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Safflower oil
3. The mineral zinc
is Zinc is an essential mineral involved in producing some immune cells. Slightly low zinc levels can affect immune function, especially in older adults.
The recommended daily amount of Zinc It's 11 milligrams for adult men, 8 milligrams for adult women, 11 milligrams for pregnant women, and 12 milligrams during breastfeeding.
Natural food sources to boost zinc intake include:
4. Carotenoids
Carotenoids These are plant compounds that act as antioxidants for the body. They are pigments that give fruits their color. When you eat these nutrients, they turn into vitamin A, which is a nutrient that helps regulate the immune system. Carotenoids are absorbed better when cooked or eaten with fats.
The recommended daily dose of vitamin A is 900 micrograms for adult men, 700 micrograms for adult women, 770 micrograms for pregnant women, and 1300 micrograms during breastfeeding.
Sources of food to boost carotenoid intake include:-
5. Omega-3 Fatty Acids
Omega-3 Fatty Acids A type of essential fatty acids known for reducing inflammation and keeping the immune system balanced. It's not clear yet if omega-3 fatty acids help fight infections like colds.
Research shows omega-3 fatty acids might protect against autoimmune disorders like Crohn's disease, and inflammations of the colon ulcerative colitis.Rheumatoid arthritis.
The recommended amount of omega-3 fatty acids is 1.6 grams for adult men, 1.1 grams for adult women, 1.4 grams for pregnant women, and 1.3 grams during breastfeeding.
Natural food sources to increase omega-3 fatty acid intake include:
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Flaxseed oil
Supplements to boost immunity
Even though tDietary supplements They have high doses of antioxidants and other nutrients found in whole foods that are usually promoted as natural immune boosters, but studies show that dietary supplements might have limited benefits for the immune system.
Also, it's better to get these nutrients from food instead of supplements. If supplements are taken, a healthcare provider should be consulted first to check doses, benefits, and risks.
