Get more of these nutrients in your diet to help support a healthy immune system.
Nutrition is important for all aspects of health, including immune health.
Some nutrients are especially important for your immune system.
Photo: MirageC / Getty Images
Here, we’re highlighting five critical nutrients you need in your diet for optimal immune health.
Plus, learn foods to include to get these vitamins and minerals in your diet.
Vitamin A also supports and strengthens vision, reproduction, bone growth and immunity.
The innate immune response protects the skin, eyes, respiratory tract, gastrointestinal tract and reproductive organs.
The adaptive immune system produces antibodies that attack foreign invaders (like the flu virus).
Vitamin A supplementationis especially prone to causing toxicity, and over-supplementation can actually weaken the immune system.
Food sources of vitamin A are safe and effective for meeting your daily needs.
Plus, they’re colorful and delicious!
Retinoids
Carotenoids
2.
Vitamin D
Did you know this “vitamin” is technically not a vitamin at all?
Instead,vitamin Dactually functions more like a hormone in your body.
The nutrient has gained extra attention lately due to its potential association with COVID-19 risk.
Most adults need15 mcg or 600 IUs daily, although some experts recommend more than that.
(Get more information with our list oftop foods with vitamin D to eat.)
Zinc
Zincis an essential mineral that must be consumed via the diet.
It’s actually critical to consume zinc daily, since the body lacks the ability to store the mineral.
It also serves as a cofactor for some 300 enzymes in the body.
The science behind zinc and immunity
Zinc supports the functioning of immune cells like neutrophils and macrophages.
As a result, a zinc deficiency can lead to a higher risk of infections.
You’ve probably seen zinc lozenges at your pharmacy.
The best food sources of zinc
4.
Vitamin C
Vitamin C gets a lot of air time around immunityand for good reason.
Vitamin C is also needed for collagen synthesis.
Quick refresher: collagen is a structural protein that keeps the skin looking plump and healthy.
The best food sources of vitamin C
5.
Probiotics are defined as live microorganisms that benefit the overall health of their host.
Yes, we are hosts to billions of little organisms that help us survive and thrive!
(Learn more about your gut health and coronavirus.)
These little guys are found in fermented foods like yogurt and kimchi.
Probiotics also strengthen the lining of the gut, which protects the GI tract from harm by bad bugs.
These good bacteria also boost immunity by decreasing inflammation in the body.
