Our immune system is made up of blood, tissues, and lymph. Though nutrition is one of the important factors that can impact our immunity, hygiene, sleep cycles, physical activity, and lifestyle also play a key role. Focusing on the right nutrition with an adequate intake of vitamins and minerals can help your immune system get strong. This means that you are less likely to fall ill often and won’t be susceptible to diseases.

The role of nutrition to build immunity

Without a doubt, the food we eat impacts every aspect of our health, including our immune system. People or groups who consume more processed food, saturated fat, salt, and sugar are at risk of inflammation and chronic diseases. Their meal plans focus less on plant-based foods like fruits, vegetables, nuts, and seeds, which can supply the necessary vitamins to the immune system. A diet with a higher concentration of whole grains, vegetables, lean meat, or seafood is ideal for developing immunity. Nutrition can impact the microbiome in the body, affect gut bacteria, and cause or reduce inflammation and allergies. Vitamins and minerals are the primary micronutrients that our immune system needs in small quantities. Recent studies have shown that vitamins A, C, D, and E are key to building immunity.

Vitamin A
Vitamin A is crucial for vision, growth, fetal growth, fertility, and the functioning of antioxidants in our immune system. The deficiency of vitamin A can affect the functioning of the cells related to the immune system. As a result, B&C cells reduce interferon production, a natural substance that helps our immune system fight infections. Some of the sources of vitamin A are:

Green leafy vegetables

Whole milk

Eggs

Butter

Cheese

Meat

Fish

Doctors may recommend immunity support supplements only if there is an extreme deficiency of vitamin A. You can plan a menu to include a couple of vitamin A-rich foods in every meal.

Vitamin B6 (Pyridoxine)
Vitamin B-6, also known as pyridoxine, controls and regulates our immune system’s response to inflammation and other diseases. Its deficiency can reduce the production of serum antibodies. An adult would require about 2 mg every day. Plant-based foods are an excellent source of vitamin B-6. Some of the primary food sources of vitamin B6 include:

Green leafy vegetables

Wheat bran

Rice bran

Meat

Fish

Legumes

Milk

Eggs

Dried yeast

Vitamin B12
This is indispensable for blood cell production and supplies the necessary oxygen to the cells. You cannot source natural vitamin B12 from plant-based food; however, you can increase the intake of vitamin B12 rich foods like:

Milk

Fish

Eggs

Curd

Liver

Meat

A person who is a strict vegan is likely to have a vitamin B12 deficiency. They can choose to take supplements or infusions as immunity boosters under the supervision of a registered medical professional.

Vitamin C
Foods rich in vitamin C have antioxidants that are crucial to destroy the free radicals produced as waste matter from cells. Antioxidants are crucial to remove the free radicals and reduce oxidative stress in our bodies. Oxidative stress, apart from causing cell and tissue damage, also causes inflammation. Hence, vitamin C is important to stimulate our immune system. Foods rich in vitamin C are generally known as immunity boosters. Include the following in your meals to receive your daily dose of vitamin C:

Oranges

Lemons

Kiwis

Papaya

Broccoli

Tomatoes

Guava

Vitamin D
Vitamin D is a fat-soluble vitamin found in some foods. Our body also produces vitamin D when our skin is exposed to sunlight. Doctors consider it to be an immune system regulator because it can reduce inflammation. The amount of vitamin D you consume through food or supplements is crucial, as a deficiency can cause immunity-related issues. On the other hand, excessive amounts of vitamin D can lead to health problems. Some of the good sources of vitamin D are:

Fortified foods like cereals and nut butter

Liver

Egg yolks

Red meat

Salmon, sardines, herring, and mackerel

Vitamin E
Vitamin E is antioxidant and lipid-soluble. It is found more in immune cells and is a key micronutrient that moderates the immune systems. Moreover, it is crucial to the functioning of the immune system and can reduce the risk of infection and inflammation, particularly among seniors. With the abundance of vitamin E-rich foods, its deficiency is rather rare. However, it could occur in people with a low-fat diet, digestive disorders, or cystic fibrosis. If you have vitamin E deficiency, you can increase the intake of foods like:

Red bell pepper

Red pumpkin

Asparagus

Mango

Avocado

Wheat germ, sunflower, safflower, and soybean oils

Sunflower seeds

Almonds

Peanuts and peanut butter

You can also take Vitamin E supplements. Vitamin E dosage varies according to age for men, women, and children. Hence, do not take supplements without consulting a doctor.

Apart from vitamins, you can also increase the quantity of zinc and iron-rich foods in your meals to build your immunity. Combine it with active physical activity, a minimum of six hours of sleep every day, and eight glasses of water to accelerate your immunity-building process. Always consult a doctor before taking immunity-boosting supplements, and only buy products that have the required licenses and certifications.