Who wouldn’t want to have a strong immune system? (Raise your hand if you agree.) Is there no one?) But did you know that your diet plays an important role in keeping your immune system in good shape and protecting you from toxins and infections?

Unfortunately, far too many of us do not consume enough fresh fruits, vegetables, and other foods to maintain our health throughout the year. Healthy foods contain a variety of nutrients, including vitamins and minerals, that help us stay strong and healthy. You can’t anticipate a sudden burst of vitamin C from eating an orange or grapefruit or taking a vitamin tablet to avoid a cold and improve your immune system. After all, the ancient adage that “one apple a day keeps the doctor away” may be true. Eating nourishing foods rich in certain vitamins can help your immune system fight off illness. “A truly healthy immune system depends on a balanced healthy diet over time,” says registered dietitian Maxine Smith. “It’s like training for a battle and preparing your body ahead of time so it can through a good punch when attacked by viruses, bacteria, and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for the battle.”

Here are some of the top vitamins and minerals your immune system needs to perform

  1. Vitamin C:-
vitamin c

It’s one of the most powerful immune system boosters available. A deficiency of vitamin C can make you more susceptible to illness. Oranges, grapefruits, tangerines, strawberries, bell peppers, spinach, kale, and broccoli are all high in vitamin C. Because your body does neither make nor store vitamin C, it is necessary to consume it daily for optimal health. The good news is that vitamin C is found in so many foods that most individuals don’t need to take it unless their doctor recommends it. Vitamin C can be obtained from foods like Spinach, Kale, Bell peppers, Brussels sprouts, Strawberries, Papaya.

  1. Zinc:-

Shortening the duration of rhinovirus colds can be as simple as popping a zinc throat lozenge or taking an over-the-counter cold medication with zinc (as a syrup or tablet). Zinc also aids in the resolution of symptoms such as nasal congestion, nasal discharge, sore throat, and cough.

According to the National Institutes of Health, zinc aids in the production and activation of T-cells (t-lymphocytes), which assist the body in response to infections. Start taking zinc to treat your disease within the first 24 hours of symptoms for a faster recovery. A normal dose of zinc is 75 mg, but beware: taking more than 150 mg of zinc per day might produce zinc poisoning and harm your immune system. It’s found primarily in animal foods but can be also found in some vegetarian food like Oysters, Crab, Lean meats and poultry, Baked beans, Yogurt, Chickpeas.

  1. Iron:-

Iron aids in the transport of oxygen to cells and is involved in several immune system functions. It comes in a variety of shapes and sizes. Red meat (limit to smaller amounts and less frequently), Chicken, Turkey, Canned sardines, Oysters, clams, and Mussels are all good sources of heme iron (aka iron from animal products). Don’t worry if you’re a vegetarian. Beans, broccoli, kale, and iron-fortified cereals still contain iron.

  1. Vitamin D:-

It’s also known as the sunshine vitamin, and it’s one of the most vital and strong nutrients for immune system support. Vitamin D’s major job is to assist your body to maintain adequate calcium and phosphorus levels in your blood, which you can acquire from the sun’s ultraviolet rays, supplements, and the foods you eat. Vitamin D can also protect you from respiratory infections if you get enough of it. Clinical research published in the Journal of Pharmacology and Pharmacotherapeutics shows that vitamin D intake reduces the risk of respiratory tract infections.

  1. Vitamin E:-

Vitamin E, like vitamin C, is a potent antioxidant that aids in the battle against illness. This crucial vitamin, which is involved in approximately 200 metabolic events in your body, is essential for the proper functioning of your immune system. Foods rich in vitamin E include nuts, seeds, and spinach.

  1. Vitamin A:-

Vitamin A is an infection-fighting vitamin that can be found in two forms: performed in animal foods like fish, meat, and dairy, and plant carotenoids. Preformed vitamin A is abundant in tuna. foods like Carrots, Sweet potatoes, Pumpkin, Butternut squash, Cantaloupe, Dark green leafy vegetables.

To sum up, all you need to do is follow a healthy lifestyle to have a better immune system. It is easy said than done but yes everything starts with a single step. Instead of picking up and eating that bag of chips try eating sprouts and beans or nuts to boost your immune system. “An apple a day keeps the doctor away” add some more vitamin-rich foods to your diet and boost your immune system.