Be sure to include these nutrients to stay away from viruses, as they work to weaken your immune system
At present, we cannot stop the growing danger of infection, but one thing we can do is to eat healthy food. If we are also victims of infection then our immune system is responsible for fighting it. Several researches suggest that improving nutrition helps to improve our immune system. The nutrients required to fight any type of infection include vitamins A, B, C, D, E, mineral iron, selenium, and zinc. If you also want to stay away from the virus somewhere, then you must include these nutrients in your diet because these work to strengthen the immune system, you should consume some selected food to supply them. Learn the essential nutrients and their sources in this article.
Vitamin A maintains the structure of the skin, respiratory tract, and intestinal cells. It helps fighting infection and acts as the first line of defense in your body. If fighting an infection is like a football game, vitamin A will be your forward line.
We need vitamin A, which helps to make antibodies. These neutralize the pathogens that cause antibody infections. Vitamin A is found in oily fish, egg yolk, cottage cheese, tofu, nuts, seeds, whole grains, and beans.
Also, vegetables contain beta-carotene, which your body can convert to vitamin A. Beta-carotene is found in green leafy vegetables, pumpkin, and carrots.
B vitamins, especially B6, B9, and B12, contribute to your body’s first reaction against germs when any germ enters the body. B vitamins do this by affecting the production and activity of natural killer cells in your body. Fish is a good source of vitamin B6.
B6 is found in grains, legumes, green leafy vegetables, fruits, nuts, fish, chicken, and meat.
B9 (folate) is abundant in green leafy vegetables, legumes, nuts, and seeds and is added to bread-making flour.
B12 (cyanocobalamin) is found in animal products including eggs, meat, and dairy. Is also added to soy milk.
Vitamin C and E
When your body is fighting an infection, that experience is called oxidative stress. Oxidative stress causes the production of free radicals, which can pierce cell walls. These holes can cause tissue leakage and increase inflammation. Vitamin C and vitamin E help the human body to protect their cells from oxidative stress. Vitamin C also helps to cleanse this cellular mess and creates special cells to increase immunity.
Sources of vitamin C are oranges, lemons, limes, berries, kiwifruit, broccoli, tomatoes, and capsicum.
Vitamin E is found in nuts, green leafy vegetables, and vegetable oils.
Some immune cells require vitamin D to help destroy the pathogens that cause infection. Although sunlight allows the body to produce vitamin D, you can supply it by products made from eggs, fish, and some milk. Most people get vitamin D just by sitting outside for a few minutes. People with vitamin D deficiency may require supplementation. A review of 25 studies found that vitamin D supplements can protect against severe respiratory infections, especially in those who are deficient.
Iron, Zinc, and selenium
Iron for the growth of immune cells among other activities. Zinc and selenium are also required. Iron works to increase the number of free radicals in killing pathogens and it also regulates enzyme responses required for immune cells to identify and target pathogens. Zinc helps protect the skin and mucous membranes from breaking down. Zinc and selenium also act as an antioxidant, helping to overcome some of the disadvantages of oxidative stress.
Iron is found in meat, chicken, and fish. Vegetarian sources include legumes and all kinds of grains.
Zinc is found in oysters and other seafood, meat, chicken, dried beans, and nuts.
Nuts, meat, grains, and mushrooms are good food sources of selenium.
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