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Best Vitamins and Minerals That Help Strengthen Immunity
Information Source.
by CELEHEALTH | 9 September 2021
A well-balanced diet provides essential nutrients to stay healthy and active. Get more of these nutrients in your diet as an immunity booster for adults. It is one of the best habits for healthy life
Who does not want a healthy immune system? You might have heard that diet plays a vital role in keeping you active and healthy. However, many of us do not eat enough fresh fruits, vegetables, and foods, the natures's very own essential multivitamins such as vitamin A, C, D and E, which protects you from diseases and infections. Here is a list of such best vitamins and minerals that you can include in your diet to build a healthy immune system.
Why Vitamins and Minerals Matter?1–3
- 1. Vitamin A helps to fight infections. It helps the eyes to adjust to dim and bright lights, helps in bone growth, and keeps the skin healthy. Vitamin A’s role is well known for immunity-boosting too.
Food sources: Yellow and orange vegetables, liver, fish oils, egg yolk, whole milk, and other dairy products.
- 2. Vitamin C is the healing tool for the body and protects against infections or shortens their stay due to its important role in strengthening immunity. It is also beneficial for building strong bones and teeth, and it aids in iron absorption.
Food sources: Oranges, lemons, grapefruit, leafy green vegetables, strawberries, tomatoes, potatoes, brussels sprouts, kiwi, lettuce, spinach, and broccoli.
- 3. Vitamin D is known as the sunshine vitamin, which is essential for maintaining strong teeth and bone health and assists with the absorption of minerals, such as calcium. Also, it helps boost the immune power to fight off bacteria and viruses.
Food sources: Eggs, butter, cheese, fish oil, fortified foods, milk, and adequate exposure to sunlight.
- 4. Iron is especially helpful during periods of growth and helps to carry oxygen to cells all over the body. It plays a key part in many of the different immune system processes.
Food sources: Fish, beans, fortified rice, bread, and cereals are excellent sources of iron.
- 5. Calcium is vital for the development, maintenance, and adequate growth of healthy bones and teeth. Consuming inadequate amounts of calcium during childhood can affect the growth and development of bones at later stages.
Food sources: Low-fat milk, yogurt, and cheese. It is also present in lesser amounts in vegetables, such as broccoli.
- 6. Zinc plays a vital role in building immunity, bone formation, proper growth, and the development of the brain.
Food sources: Fish, poultry, whole grains, and vegetables.
- 7. Selenium helps to reduce oxidative stress in the body, which lessens inflammation and enhances immunity.
Food sources: Nuts, whole grains, cereals, mushrooms, dairy products, eggs, poultry, and fish.
- 8. Vitamin E is a powerful antioxidant for building strong immunity and for protecting cells from damage. It is also essential for maintaining healthy skin and eyes.
Food sources: Nuts, (hazelnut, almonds, and peanuts), seeds, vegetable oils, green leafy vegetables, mango, avocado, fortified cereals, and poultry.
Lastly, let’s reveal a single ingredient that can give you all the above-mentioned nutrients—Dr. Reddy’s CeleHealth®* packs most of the immunity boosting nutrients in a single scientific formulation.
How to make it a part of meals?
Mix a scoop of Dr. Reddy’s CeleHealth® with milk, shakes, popsicles, puddings, etc. to make it a part of your daily diet**.
Click here for more interesting recipes with Dr. Reddy’s CeleHealth®.
Making healthy lifestyle choices by consuming nutritious foods, following a regular exercise routine, and getting good sleep can help to boost your immune system.
Disclaimer: *Please check with your doctor/ dietician for inclusion of the products or recipes in your daily diet. **Do not cook the powder while adding it to any of the recipes.
- 1. Centres for Disease Control and Prevention. About micronutrients. Available at: https://www.cdc.gov/nutrition/micronutrient-malnutrition/about-micronutrients/pdfs/MicronutrientFactsheet-April2020-508.pdf. Accessed on: 8 October 2021.
- 2. Akram M, Munir N, Daniyal M, et.al. Vitamins and minerals: Types, sources and their functions. Funct. foods nutraceuticals ser. 2020:149–172.
- 3. Shakoor H, Feehan J, Al Dhaheri A S, et al. Immune-boosting role of vitamins D, C, E, zinc, selenium and omega-3 fatty acids: Could they help against COVID-19?. Maturitas. 2021;143:1–9.
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