The immune system is very healthy for the body and protects it from toxins and infections, which makes it necessary to strengthen the strength of this system, especially in the cold season with disease outbreaks.
It is very important in our efforts to support our immune system so that we eat a variety of foods and adopt a balanced diet, so that the body is ready to take on viruses, toxins and bacteria when they attack them.
Nutrition experts suggest, according to Sky News, that the immune system is strengthened through nutrition rather than using drugs and drugs, because the following list of vitamins and minerals can boost the immune system’s immunity:
Vitamin C “
Vitamin “C” helps prevent infection or shorten the duration of illness, and also strengthens the body’s resistance, according to the Cleveland Clinic website.
Citrus fruits are the main source of vitamin C, considering that there are other sources such as spinach, cabbage, capsicum, strawberries and papaya.
Vitamin E is a potent antioxidant, which makes it useful in supporting the body to fight disease and infection, as vitamin E is abundantly available in fat-rich plant foods such as almonds, peanuts, sunflower seeds, soybeans, and hazelnuts.
Vitamin “A” is an essential nutrient for growth, cell division, reproduction, and strengthening of immunity. It also has antioxidant properties, considering that its main source is tuna, besides carrots, sweet potatoes, pumpkin, walnuts, melons and dark green leafy vegetables.
Vitamin D “
Vitamin D deficiency causes many health problems that affect the muscles and immune system, apart from osteoporosis, and constant fatigue.
Deficiency in “vitamin D” can be compensated by taking supplements in doses recommended by doctors, as well as increasing intake of various foods such as salmon, tuna, sardines, milk, orange juice, and whole grains.
The importance of zinc is that it is an essential element for the production of immune cells, as oysters, crab, lean meats, dairy products, nuts and beans are rich sources of this essential element.
Folic acid reduces the risk of cardiovascular disease, strengthens the immune system, and protects the body from stress and anemia.
To get a sufficient amount of folic acid, you should eat lots of nuts, lentils, cereal bread, whole or brown rice.
Iron plays an important role in helping the body transport oxygen to cells. Iron is also a major component of immune system processes. Lack of iron causes anemia and accompanying symptoms such as headaches, general weakness, and shortness of breath.
Foods can provide important amounts of iron such as red meat, chicken, sardines, oysters, shellfish and tuna, and it is also found in nuts, broccoli, cabbage, and whole grains.
Selenium has a powerful effect on the immune system, and is important in increasing fertility, healthy circulatory system, and protecting the brain and nervous system from disease.
Doctors recommend eating a number of foods to get adequate amounts of selenium without going overboard, as they are rich in fats such as nuts, walnuts, seafood, liver, chicken and cheese.
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