Who does not want a strong immunity? Strong immunity helps us to fight against various types of viruses, bacteria, and diseases. Even to protect against the corona virus, it is necessary to have good immunity. Although now most people have included fruits and vegetables in their diet to increase immunity, there are some people who are taking the help of supplements for this.
While not all people need to take supplements to increase immunity. You can also strengthen your immunity by including some essential vitamins and minerals in your diet.
1. Vitamin C for Immune System
Vitamin C is very important to increase immunity. Vitamin C helps prevent infection and heal it. Citrus fruits contain high amounts of vitamin C. Amla, orange, lemon, bell pepper, spinach, sprouts, strawberries, and papaya are rich in Vitamin C. You can also get vitamin C from foods, but not everyone needs to take supplements.
2. Vitamin A Good for Immune System
Vitamin A is a vitamin that helps fight infection. Apart from this, vitamin A is also very important for the eyes. Vitamin A is found in fish, meat, and dairy products. Apart from this, carrots and sweet potatoes have the highest amount of vitamins. Vitamin A is also found in cantaloupe and dark green leafy vegetables.
3. Iron for Immune System
Iron is very important for our overall health. Iron helps the body carry oxygen to the cells. Apart from this, iron is also an essential nutrient for making immunity strong. If you are a non-vegetarian, you can get iron from red meat, sardines, tuna, chicken, etc. Legumes, broccoli, beets, spinach, and pomegranates are good sources of iron for vegetarians.
4. Vitamin D for Immune System
Vitamin D is essential for our bones as well as immunity. Vitamin D is one of the most powerful immunity-boosting nutrients. Taking sunlight, sunbath is the best source of vitamin D. Apart from this, salmon, small sea fish, tuna, milk, orange juice, and cereals are also rich in vitamin D.
5. Folic Acid for Immunity
Folic acid is one of the essential nutrients for the body. Folic acid is also necessary to keep the body’s immunity strong. To get folic acid, you can include beans, lentils, green leafy vegetables, avocado, etc. in your diet. Apart from this, folic acid is also available in pasta, bread, and rice.
6. Vitamin E for Immune System
Vitamin E is very important for skin and hair as well as boosting immunity. Vitamin E is a powerful antioxidant, which helps the body fight infection. Vitamin E is essential in the way the immune system functions. You can get vitamin E from high-fat plant foods. Almonds, peanuts, sunflower seeds, soybean oil, and walnuts are excellent sources of vitamin E.
7. Zinc for Immunity
Zinc is needed for the production of new immune system cells. It is mainly found in animal foods. But some vegetarian foods such as roasted beans, curd, and chickpeas are also high in zinc. Zinc is also found in flaxseeds and pumpkin seeds.
You can also include all these vitamins and minerals in your diet to increase your immunity. Unless your doctor tells you to take supplements, you should take these vitamins and minerals from the foods you eat.