Vitamin C
An essential nutrient, vitamin C acts as an antioxidant. There's some evidence that vitamin C may be particularly helpful in boosting the immune systems of people under major stress. To increase your vitamin C intake, add these foods to your diet :
Resulted Original Citrus fruits and authorities (similar to orange and grapefruit)
• Kiwi fruit
• Red and green peppers
• Broccoli
• Strawberries
What Is vitamin C?
Vitamin C, or ascorbic acid, is an important nutrient found in many foods, such as oranges, red and green peppers, and kiwi. It is also available in supplement form.
Vitamin C has many important functions in the body, including:
• Synthesizing collagen, an important protein
• Healing wounds
• Repairing and maintaining cartilage, bones, and teeth
• Functioning as an antioxidant, meaning it neutralizes free radicals—unstable molecules that can damage cells at the genetic level,
What Is vitamin C Used For?
Vitamin C has been used to treat and prevent many conditions, including:
• Asthma, a chronic lung disease
• Bronchitis, an inflammation of the air passages in the lungs
• Cancer
• Cataracts, a condition where the lens of the eye becomes cloudy
• Chronic or long-term pain
• The common cold
vitamin E
Like vitamin C, vitamin E is an important antioxidant. Research suggests maintaining ample situations of vitamin E is pivotal for maintaining a healthy vulnerable system, especially among aged people. To get your filler of vitamin E, look to these foods
• Wheat origin canvas
• Almonds
• Sunflower seeds
• Hazelnuts
• Peanut adulation
Zinc
Zinc is an essential mineral involved in the production of certain immune cells. The National Institutes of Health (NIH) caution that even mildly low levels of zinc may impair your immune function.2 Here are some top food sources of zinc:
• Oysters
• Baked beans
• Cashews
• Raisin bran
• Chickpeas
Immunity Benefits of Zinc as We Age
Low zinc can threaten your immune system. As we age, our immune system is more susceptible to weakening, which can lead to serious, even fatal, health problems. In order to limit this decline, it is essential to maintain healthy immunity through a diet rich in phytochemicals and essential nutrients.
Carotenoids
Another type of antioxidant, carotenoids, are a class of pigments found naturally in a number of plants. When consumed, carotenoids are converted into vitamin A (a nutrient that helps regulate the immune system).3 Carotenoids, are better absorbed when cooked or eaten with fat.
Look to these foods to boost your carotenoids:
• Carrots
• Kale
• Apricots
• Papaya
• Mango
• Sweet potato
• Spinach
• Collard greens
Omega-3 Fatty Acids
Omega-3 fatty acids are a type of essential fatty acid known to suppress inflammation and keep the immune system in check.4 Although it's not known whether omega-3s can help fight off infections (such as the common cold), research suggests that omega-3s can protect against autoimmune disorders like Crohn's disease, ulcerative colitis, and rheumatoid arthritis.
Try these omega-3-rich foods:
Oily fish (including mackerel, tuna, salmon, sardines, herring, and trout)
• Flaxseed
• Walnuts
• Chia seeds
Taking Supplements to Boost Your Immune System
Although supplements containing high doses of antioxidants and other nutrients found in whole foods are often touted as natural immune-boosters, some research indicates that taking dietary supplements may have limited benefits for the immune system.
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