Essential Vitamins and Minerals for Strong Immunity
Maintaining optimal levels of vitamins and minerals is not only a pathway to a strong immune system but is also integral to leading a balanced, healthy life. Immune response of the body depends on the presence of numerous micronutrients.
Here are the best vitamins and minerals for building your immune system.
Vitamin C
Referred to as an immune system superstar, Vitamin C enhances the production of white blood cells, the body’s primary soldiers in the fight against pathogens. It also acts as an antioxidant (which protects against cancer) and as a cofactor to many enzymes involved in immunity (Carr, 2017). You can find Vitamin C in citrus fruits, strawberries, bell peppers, and spinach. As a nutritional bonus, for women who are low in iron, taking Vitamin C with iron food sources or supplements will also help the body absorb iron.
Vitamin E
While often overshadowed by Vitamin C, this antioxidant is a silent guardian, vital for immune system function. Not only does Vitamin E also act as an antioxidant but supplementation with E has been found to increase antibody response, immunoglobulin levels and natural killer cell activity (these are white blood cells that destroy infected and diseased cells, like cancer cells) (Lee, 2018). Vitamin E can be found in nuts, seeds, broccoli and spinach. If you have to choose just one source, go for sunflower seeds, as they are loaded with Vitamin E and make for a great snack or salad topper.
Vitamin D
Known as the ‘sunshine vitamin,’ Vitamin D is an immune system superstar because it enhances both the innate immune system (the first line of defense) and the adaptive immune system (which targets responses to specific pathogens). Moreover, it helps in reducing inflammation, which is crucial in combating infections and preventing chronic inflammatory diseases (Aranow, 2011). The sun is a natural source of Vitamin D, but D can also be found in fatty fish, egg yolks, and various fortified foods.
Vitamin A
Vitamin A is unique because in addition to enhancing immune cell responses, Vitamin A also plays an important role in mucus secretion and in the formation and integrity of skin and mucous membranes. In this way, Vitamin A appears to contribute to immune development by not only regulating immune cell response but also providing mechanistic defense (Huang, 2018). Sweet potatoes, carrots, and kale are all rich sources of A.
Folate
This B vitamin plays a pivotal role in the production and maintenance of our bodies’ cells, especially during rapid periods of growth, such as pregnancy and infancy. It’s also needed to make DNA and RNA, the genetic material that dictates cell functions, and it helps prevent changes to DNA that may lead to cancer (Mikkelsen, 2019). Avocados, legumes, and leafy green vegetables are excellent sources.
Iron
Iron is crucial for immune cell growth and maturation, particularly lymphocytes, enhancing our ability to fight infections. Iron also helps in modulating the immune response, ensuring it’s not overly aggressive, thus preventing potential tissue damage or autoimmune diseases (Nairz, 2020). Lean meat, seafood, beans, and spinach are rich in iron. As mentioned above, to enhance bodily absorption of iron, food or supplements should be consumed with Vitamin C.
Zinc
Zinc is a trace element essential for both innate and adaptive immune responses. It facilitates the normal development and functioning of innate immunity cells like neutrophils and natural killer cells, and it supports the growth and functionality of T and B cells (the antibody cells) (Prasad, 2008). Zinc can be found in oysters, beef, beans and hemp seeds.
Balanced Diet
To optimize immune health and diet, it is crucial to consume a diverse intake rich in vitamins and minerals. Although vitamins and minerals can be supplemented, a balanced diet ensures we get the broadest array of vitamins and minerals necessary for immune function. It should include an ample amount of fruits and vegetables, providing us with Vitamin C, Vitamin A, and folate; lean proteins like poultry, fish, and legumes supplying us with iron and zinc; healthy fats from nuts and seeds offering Vitamin E; and dairy or fortified alternatives for Vitamin D.
References:
- Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.
- Lee, G. Y., & Han, S. N. (2018). The role of Vitamin E in immunity. Nutrients, 10(11), 1614.
- Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. doi: 10.2310/JIM.0b013e31821b8755. PMID: 21527855; PMCID: PMC3166406.
- Huang Z, Liu Y, Qi G, Brand D, Zheng SG. Role of Vitamin A in the Immune System. J Clin Med. 2018 Sep 6;7(9):258. doi: 10.3390/jcm7090258. PMID: 30200565; PMCID: PMC6162863.
- Mikkelsen, K., Apostolopoulos, V. (2019). Vitamin B12, Folic Acid, and the Immune System. In: Mahmoudi, M., Rezaei, N. (eds) Nutrition and Immunity. Springer, Cham. https://doi.org/10.1007/978-3-030-16073-9_6
- Nairz M, Weiss G. Iron in infection and immunity. Mol Aspects Med. 2020 Oct;75:100864. doi: 10.1016/j.mam.2020.100864. Epub 2020 May 24. PMID: 32461004.
- Prasad AS. Zinc in human health: effect of zinc on immune cells. Mol Med. 2008 May-Jun;14(5-6):353-7. doi: 10.2119/2008-00033.Prasad. PMID: 18385818; PMCID: PMC2277319.
- Hoffmann PR, Berry MJ. The influence of selenium on immune responses. Mol Nutr Food Res. 2008 Nov;52(11):1273-80. doi: 10.1002/mnfr.200700330. PMID: 18384097; PMCID: PMC3723386.
