Some Of The Important Nutrients To Boost Immunity

Immunity in the body plays an important role in fighting against disease-causing microbes such as bacteria, viruses, and so on. It consists of skin, blood, bone marrow, lymph nodes, and mucosal tissues.

It is essential to maintain immune system health in order to sustain proper functioning of your body on a daily basis. Ensuring the intake of the right nutrients is one way to do so. The nutrients that play a key role in the same include:

1. Protein

Protein acts as a building block for a strong immune function. This is because it provides your body with the required amounts of essential amino acids that play a key role in strengthening immunity.

You can rely on multiple sources of protein such as whey, soy, collagen, and plant based protein. Foods like eggs, lentils, beans, dairy products, etc. can be added to your diet in order to get the required amounts of the nutrient.

2. Vitamin A

In addition to plant based, collagen, whey and casein protein powder, you should ensure that your body has enough amounts of vitamin A. This is because the nutrient plays a key role in the development of immune cells in the body. Therefore, vitamin A directly impacts the health of your immune system.

You can rely on foods like eggs, dairy products, carrots, spinach, bell peppers, kale, etc. to fulfil your body's vitamin A requirement.

3. Vitamin C

Vitamin C is an antioxidant-rich nutrient that helps maintain the oxidative balance in the body. This is because the antioxidant content helps fight free radicals that can cause chronic illnesses. Vitamin C also aids the growth as well as repair of tissues in the body. Additionally, it boosts the absorption rate of iron in the body, iron being another nutrient essential for a healthy immune system.

Add citrus fruits (oranges, lemons, etc.), kale, strawberries, bell peppers, brussels sprouts, etc. to your diet to get the required amounts of vitamin C content. You can also consider including a BCAA supplement for additional immune support.

4. Vitamin E

Vitamin E is another powerful antioxidant in addition to vitamin C. Like vitamin A, vitamin E also also supports the development and growth of immune cells. It is also a critical part of close to 200 biochemical reactions in your body, and therefore plays an important role in the maintenance of healthy immunity.

Foods like almonds, sunflower seeds, hazelnuts, peanut butter, etc. are excellent sources of vitamin E that you can add to your daily diet.

5. Iron

Iron is an essential micronutrient that can help your body with the transfer of oxygen. It plays an essential role in the maintenance of a healthy immune function.

The nutrient is of two types: heme iron and non-heme iron. Heme iron is obtained from non-vegetarian foods such as poultry, red meat, clams, oysters, etc. Non-heme iron, on the other hand, can be availed via intake of vegetarian food including spinach, beans, legumes, tofu, and so on.

6. Folate

Folate, or folic acid, is a powerhouse nutrient that plays an important role in boosting immune system health.

You can rely on foods like beans and lentils, leafy green vegetables, avocado, and enriched foods in order to meet your body's requirement of the nutrient.

7. Zinc

Zinc is essential for the development as well as functioning of cells for immunity. It possesses antioxidant and anti-inflammatory characteristics that can help maintain healthy functioning of the immune system.

Rich sources of zinc include nuts and seeds, legumes, lean meat, poultry, shrimp, crab, oysters, and so on.

Conclusion

These are some nutrients that can help with the maintenance of immunity to keep diseases and illnesses at bay. However, merely these nutrients are not enough. You will have to ensure a diet balanced with all essential nutrients, soy protein, and other protein rich foods, regular workout routine, appropriate rest and sleep, and effective management of stress.