One of the most important ways to stay healthy is to adopt habits that strengthen immunity. That means getting enough sleep, managing stress, being active, washing your hands properly, and yes, eating well. While no food or supplement can “cure” or even 100% prevent you from catching a virus like the coronavirus or the flu, some foods, vitamins, and minerals have been shown to help bolster immunity. Here are some top picks that are easy to incorporate each into your regular eating routine.
Vitamins and Minerals to Boost Immunity
Vitamin D
Vitamin D is a popular vitamin for promoting bone health, but managing calcium levels is not its only asset. The majority of the population has a deficiency in vitamin D, which is why it is so important you are getting enough of it. Having proper levels of vitamin D increases peptide (a certain chain of amino acids) production, which defend against unwanted bacteria, viruses, and fungi. Vitamin D also regulates inflammation in the body and makes sure your immune system responds properly to threats. Not having the proper amount of vitamin D in the body can increase your autoimmunity and chance of developing infections.
There are a multitude of foods that are fortified with vitamin D and that contain vitamin D naturally. Fish (salmon, tuna, herring), mushrooms and eggs all contain high amounts of Vitamin D naturally, and foods such as cow, oat, almond, and soy milk, cheese, yogurt and certain breakfast cereals are all fortified with Vitamin D.
Vitamin C
Vitamin C is an antioxidant that defends your body against cell damage and free radicals. It is responsible for minimizing your risk of disease. There is the stigma to take extra vitamin C to prevent you from getting sick, but unfortunately this isn’t true. Vitamin C cannot prevent you from getting sick; however, some studies do say it can speed up your illness recovery time and possibly lessen the severity of symptoms.
The only way for the body to get vitamin C is to consume it on a regular basis, as vitamin C can’t be stored in the human body. The majority of people don’t have a vitamin C deficiency, and an overconsumption of vitamin C isn’t a terrible thing, as the body doesn’t store it, so excess essentially gets peed out. Vitamin C is found naturally in citrus fruits (oranges, grapefruit, lemons), broccoli, kale, tomatoes, and many other foods.
Zinc
Zinc is becoming a more popularized mineral to treat colds and illnesses. It is known for streamlining the immune and metabolic systems as well as promoting faster wound healing. Recent studies have been released stating zinc lozenges can reduce the duration of a cold by up to 33%.
The average person consumes enough zinc if they maintain a fairly healthy diet. Zinc appears in most meats, shellfish, legumes, and seeds. However, keep in mind that consuming too much zinc or taking zinc supplements can cause headaches, nausea, and an upset stomach, but negative symptoms don’t occur for everyone. If you are concerned about your zinc levels, please talk to your doctor about how to test for zinc.
Vitamin A
Vitamin A, while famously known for its beta-carotene levels, also aids your immune system. Vitamin A increases the body’s production of white blood cells, specifically a type of white blood cell that attacks cancer cells and foreign invaders. It also supports the mucus membranes in the intestines, lungs, and urinary tract. The mucus membranes in the body produce a thick protective fluid that is meant to stop pathogens and dirt from entering the body and keeps organs hydrated.
Vitamin A is harder to naturally find in foods but can be found in certain cooked meats and cheeses. Cooked salmon, liverwurst, and bluefin tuna all contain vitamin A, and dairy products like cheddar cheese, cream cheese, and whole milk also contain vitamin A.
Lifestyle Immunity Boosters
Along with vitamins and minerals boosting your immunity, there are other things you can be doing that will also fortify your body’s defenses against unwanted bacteria and viruses. Getting enough sleep is extremely important, as that is when your body recuperates. Minimizing your stress levels is vital, because when you are stressed, your cortisol levels increase, and consequently, your body’s recovery time can double. Exercise regularly, as exercise increases the circulation of immune cells in the body, increases body temperature, reduces stress, improves sleep quality, and so much more. Finally, stay hydrated! Water is a life essential, and so drinking an abundance of water will provide the body with an obnoxious number of benefits that aren’t all immune system related.
References:
Vitamin D’s Effect on Immune Function – PMC
15 Ways Vitamin D3 Supports a Healthy Body
Vitamin C: Benefits and How Much You Need
Zinc for Colds, Rashes, and the Immune System
10 Best Foods That Are High in Zinc: Meat, Chocolate, and More
Vitamin A: What It Is and How Much You Need
Mucous membrane | Function, Examples, Locations, & Facts | Britannica
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