With so many supplements claiming to boost the immune system, it can be difficult to know what really works for you, but don't settle for just any supplement, make your decision with evidence to back up the claims.
1. Vitamin C
It is the first in terms of supporting immune health in the body, it acts as an antioxidant, acting to protect cells from damage caused by free radicals and in addition, vitamin C helps the body produce collagen and improve its absorption of iron from food on the plant base that helps the immune system, so that it can do its job. Fruits and vegetables, green bell peppers, citrus fruits, strawberries, broccoli, green leafy vegetables, are excellent sources of vitamin C. but if it is not enough in your diet, a food supplement can cover the base for you, through chewable tablets rich in vitamins , therefore, it is not a complicated task.
In addition to immune support, zinc participates in most metabolic processes in the human body. This is a key role in carbohydrate metabolism, using glucose and insulin production, it participates in the synthesis of collagen and is an essential nutrient for the formation of the bone matrix and in addition zinc helps the body's natural resistance. Zinc is found in many foods such as red meat, poultry and seafood, some plant-based foods such as beans, nuts, whole grains and dairy also contain zinc, fortified cereals contain and zinc, in addition to those that are present in most multivitamin/mineral food supplements and are only available as a food supplement.
3. Vitamin A
Vitamin A is most often associated with vision, but its role goes far beyond vision when it comes to your body, it does a little bit of everything and has an important role in gene expression, which must influence the body through gene regulation. In addition, vitamin A plays an important role in maintaining skin and body linings, immune defenses, and reproduction. There is considerable research that supports the need for vitamin A in the regulation of genes involved in immune health. To ensure that there must be enough vitamin A, eat a lot of green leafy vegetables, broccoli, carrots and pumpkins. Fortified breakfast cereals, dairy products and some types of fish, such as salmon, can also help you meet your daily needs. Of course, you can also take vitamin A as a dietary supplement, usually in the form of retinyl acetate or retinyl palmitate, beta-carotene or a combination of most multivitamin supplements are formulated to include vitamin A.
4. Vitamin D
Vitamin D can be called a vitamin, but it also acts as a hormone, participating in many functions of the body. Vitamin D helps keep bones strong, helps muscles move and, you guessed it, can also benefit your immune system. Keeping your body with adequate amounts of vitamin D can help improve your immune health. Very few foods contain vitamin D naturally, but fortified foods, such as milk, as well as some fatty fish, such as salmon, mackerel, and tuna, are among the best dietary sources due to the limited dietary sources of vitamin D. D are quite popular, it can be found in two different forms, D2 and D3, and both have been shown to increase the level of vitamin D in the blood.
5. Vitamin B6
Vitamin B6 or pyridoxine is an important nutrient with a wide range of functions in the body, in fact, the body needs vitamin B6 for more than a hundred enzymatic reactions involved in metabolism. This is an important role in protein metabolism and is involved in several roles related to immune functions. Vitamin B6 comes from a variety of foods in your diet, including poultry, fish, potatoes, starchy vegetables, and non-citrus fruits. Vitamin B6 is also found in most multivitamin and mineral supplements, as part of a vitamin from the B complex or alone, in the form of pyridoxine hydrochloride.
Looking for another powerful antioxidant? You should try vitamin E because it works in the body to protect cells from damage caused by free radicals. Cells use vitamin E to interact with each other and to perform important functions, the body uses vitamin E to help boost your immune system. Vegetable oils, nuts, seeds, and green leafy vegetables are good sources of vitamin E. Breakfast cereals, margarines, and other foods have added vitamin E during manufacturing—another reason to read labels! Most multivitamin supplements include vitamin E as part of the formula, but you can take vitamin E in a supplement