How to Boost Your Immune System with 5 Essential Nutrients
Having a strong immune system is key to overall health and wellbeing, especially when the winter months hit! While getting enough sleep, managing stress, and exercising regularly are important for immune health, nutrition also plays an important role.
Ensuring you get adequate amounts of certain vitamins, minerals, and other nutrients can give your immune defences a powerful boost.
Here are the top 5 nutrients to focus on for a robust immune system.
Vitamin C
Vitamin C is a potent antioxidant that helps stimulate the formation of antibodies and boost the function of immune cells. Citrus fruits like oranges, grapefruits and lemons are excellent sources, as are red and green bell peppers, broccoli, kiwi, and strawberries. Aim for at least 75-90 mg of vitamin C per day.
Zinc
This essential mineral plays a critical role in immune cell function and inflammatory response. Zinc deficiency can significantly weaken immunity over time. Top food sources include meat, shellfish, legumes, seeds, and nuts. The recommended daily intake is 8-11 mg.
Vitamin D
Often called the "sunshine vitamin," vitamin D has profound effects on immune health. It helps regulate immune function. Most people don't get enough from sun exposure or food sources alone, so supplementation is often recommended. Fatty fish, egg yolks, and fortified foods are good sources of vitamin D.
Vitamin E
This vitamin is an antioxidant that helps immune cells multiply and do their job. It also calms inflammation. Get vitamin E from plant oils, nuts, seeds, spinach, and broccoli. The recommended intake is 15 mg per day.
Probiotics
These "good" bacteria keep your gut healthy, which is connected to immune system function. Yogurt, kefir, fermented foods, and probiotic supplements are all great sources of probiotics for immune health.
Eating a balanced, nutrient-dense diet is one of the best ways to keep your immune system strong and resilient. Focus on getting ample amounts of vitamins C, D, E, zinc, and probiotics through a variety of whole foods and targeted supplements when needed. Your immune system will thank you!