5 Best Nutrients for Immunity

Medically reviewed by RAHEELA HASAN GAZI
Medically reviewed by RAHEELA HASAN GAZI on May 22, 2020
HEALTH & NUTRITION SPECIALIST
Updated on May 22nd, 2020

A strong immune system helps to keep a person strong. The following nutrients play an important role in boosting our immunity.

Essential Nutrients

  • VITAMIN C
  • VITAMIN D
  • VITAMIN E
  • VITAMIN B6
  • ZINC

1. Vitamin C

Vitamin C
Image:ShutterStock

Vitamin C helps to build up your immune system. It helps to increase the count of white blood cells, which protects our body from infection. Also, it helps in the development & maintenance of tissues, blood vessels & cartilage.

Add vitamin C in your meals.

As your body does not store vitamin C, so you need to consume vitamin C daily for your health.

Dosage: Your daily dosage of vitamin c should be 90 mg

Food Sources of Vitamin C

All citrus food is high in vitamin C. Foods rich in vitamin c are as follow

  • Oranges
  • Kiwi
  • Guava
  • Bell peppers
  • Papaya
  • Kale
  • Broccoli
  • Strawberry
  • Tomatoes

2. Vitamin D

It is important for maintaining healthy bones & teeth.

  • Vitamin D regulates the calcium and maintenance of phosphorus in the blood.
  • Vitamin D is naturally produced from the body when exposed to sunlight. You also get your vitamin D from foods & supplements.

Food Sources of Vitamin D

Vitamin D
Image:ShutterStock
  • Salmon
  • Egg yolk
  • Cheese
  • Milk
  • Yogurt
  • Cereal

3. Vitamin E

A powerful antioxidant called vitamin E helps to reduce free radical & slow the process of cells. It also helps to protect damaged cells(1)

Various Sources of Vitamin E

  • Sunflower seeds
  • Flaxseeds
  • Pumpkin Seeds
  • Fish cod liver oil
  • Hazelnuts

4. Vitamin B6

It benefits the central nervous system. It’s not stored in the body as it gets excreted in the urine, so the intake of Vitamin B 6 has to be daily. Daily intake has to be 1.5 mg. The body does not produce vitamin B6 you have to intake through foods sources or supplements

See Also
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Food Sources of Vitamin B6

  • Fish
  • Tuna
  • Tofu
  • Chicken breasts
  • Avocado
  • Chickpea
  • Banana

5. Zinc

Zinc is an essential nutrient, its helps for development & function of the immune system, wound healing the body does not produce zinc, you have to intake in the form of foods or supplements.

zinc rich foods

Sources of zinc are as follows

  • Meat
  • Fish
  • Poultry
  • Legumes
  • Nuts
  • Seeds
  • Dairy products
  • Eggs

Adult men should consume 11 mg & adult women should consume 8 mg daily.


About the Author:

RAHEELA HASAN GAZI

Born and brought up in the BEAUTIFUL CITY OF Mumbai- graduating myself in FOOD NUTRITION Dietetics from SNDT college, MBA HEALTH CARE SERVICES , DAIBETES EDUCATOR , CERTIFIED AS INTERNATIONAL YOGA TRAINER THIS WAS THE BEST career decision I could have every taken.

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