The Best Nutrients to Boost Your Immune System 

If your diet lacks essential nutrients, your body’s immune system can suffer. It is extremely important to eat foods that contain enough nutrients to help boost your immune system. You can find a lot of nutrients in various foods.

Here are some of the most important nutrients you need to support your immune system:

Vitamin C

Vitamin C is an essential nutrient that aids in the formation and maintenance of blood vessels and bones. Additionally, vitamin C provides excellent immune support for your body.

Furthermore, vitamin C supports several cellular functions of adaptive immune systems in your body, contributing to your immune defense system. Since it’s an antioxidant, it fights free radicals in your body, minimizing inflammation and boosting immunity.

Fruits and vegetables are significant sources of vitamin C. However, vitamin C supplements are also available to help boost immunity.

Selenium

Small amounts of selenium in your diet can provide adequate immune support to your body. This nutrient has antioxidant properties that help lower oxidative stress in the body, reduce inflammation and enhance immunity. In addition, increased blood levels of selenium strengthen your body’s immune response.

In contrast, a deficiency of selenium in your body alters cell functioning leading to a slower immune response.

Some good sources of selenium include nuts, seafood, eggs, meat and seeds. Also, various selenium supplements claim to boost a person’s immunity.

Iron

Iron plays a crucial role in first and second immune responses. An iron deficiency is likely to cause an inadequate immune response, and this nutrient is responsible for immune cells proliferation and maturation, specifically lymphocytes.

However, excessive iron in the body facilitates the development of infections and the storming of tumoral cells. Therefore, you should balance the availability of the metal in your body for adequate immune support.

Some foods to boost iron intake include spinach, citrus fruits, legumes, potatoes and soy.

A Variety of Nutrients is Extremely Important

Your body needs enough nutrients to boost its immunity. Try to incorporate the foods above or take additional supplementation to give your body the support it needs.

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3723386/
2. khni.kerry.com/news/blog/selenium-at-a-glance/
3. https://pubmed.ncbi.nlm.nih.gov/10971835/
4. hsph.harvard.edu/nutritionsource/nutrition-and-immunity/#:~:text=Examples%20of%20nutrients%20that%20have,of%20plant%20and%20animal%20foods.