When the weather turns chilly, your immune system takes a hit. You’re more susceptible to catching colds and the flu, and you’re also at risk for developing chronic conditions such as asthma, arthritis, and diabetes. Vitamin deficiencies can also leave you more susceptible to illness. If you have a weakened immune system and are concerned about catching a bug this winter, read on to learn how to improve your immune system with vitamins.
Beyond fighting off colds, Vitamin C serves many other functions in the body, such as helping to boost collagen production, aiding in iron absorption, and improving immune function. There are several ways to get more Vitamin C in your diet – a few of the best sources include bell peppers, citrus fruits, broccoli, kiwis, strawberries, and papayas. If you’re taking Vitamin C supplements, aim for 1000 milligrams per day. Vitamin C may help boost your immune system, but it’s important to note that it won’t cure an existing illness. If you’re already sick, Vitamin C may help shorten the duration of your illness, but it won’t help you get better any faster.
Vitamin A is a key nutrient that helps to keep your eyes, skin, and immune system healthy. While you can get Vitamin A from a variety of foods, such as broccoli, carrots, and squash, carrots contain the highest amount of Vitamin A an orange gives you about one-third of your daily recommended intake. Another way to increase Vitamin A in your diet is by taking a daily supplement, experts recommend 400 to 800 IU of Vitamin A per day
Vitamin E is a powerful antioxidant that protects your cells from DNA damage, which can leave you vulnerable to developing certain types of cancers. This vitamin also helps boost your immune system by keeping your red blood cells healthy, which makes it easier for your immune cells to do their job. Vitamin E comes in both natural and synthetic forms research shows that the synthetic version provides the same benefits as natural Vitamin E. You can get this vitamin in a variety of ways a few of the best sources include sunflower seeds, almonds, avocados, and olives.
B vitamins are important for many functions in the body, such as energy production and nervous system health. When you don’t get enough B vitamins, you’re at risk for developing conditions like insomnia, anxiety, and depression. This group of vitamins also plays a role in maintaining a healthy immune system. A few of the best sources include fish, whole grains, beans, and broccoli. If you take a daily B complex vitamin supplement, you’ll get a mix of 8 B vitamins, including Vitamin B6 and Vitamin B12. While Vitamin B12 is the only B vitamin that’s essential for the immune system, the others help balance out the effects of excessive Vitamin B12 in the body.
Tips to Improve Your Immune System with Vitamins
There are many ways to improve your immune system with vitamins. For example, almonds are rich in Vitamin E and magnesium, which are important for a strong immune system. You can also add Vitamin C to your diet, such as through oranges and bell peppers. Be sure to eat plenty of Vitamin A-rich foods, such as carrots, squash, and sweet potatoes. You can also get B vitamins by eating beans and whole grains. Beyond that, there are other ways to boost your immune system with vitamins. For example, getting enough sleep, managing your stress levels, and getting plenty of exercise can all help you ward off illness. You can also protect yourself from germs by washing your hands often, avoiding touching your face, and avoiding touching grocery carts.
Zinc is a mineral that many people don’t get enough of, which can leave you vulnerable to illness. This important mineral helps your immune system fight off colds and the flu, as well as other conditions such as allergies, asthma, and arthritis. Zinc can be easier to get during the winter months, as pumpkin seeds are one of the best sources of this nutrient. You can also get zinc from sesame seeds, sunflower seeds, almonds, cashews, whole grains, beans, and pecans. If you take a daily zinc supplement, aim for 15 to 25 milligrams per day. Beyond eating a healthy diet, there are other ways to improve your immune system with vitamins. For example, getting enough sleep, managing your stress levels, and getting plenty of exercise can all help you ward off illness.
Your immune system is responsible for fighting off illnesses, like the flu and the common cold, so it’s important to take care of it. Eating a healthy diet is one way to strengthen your immune system, but taking vitamins is another great way to help ward off germs. There are many ways to improve your immune system with vitamins, from eating a balanced diet to getting enough sleep and exercise. With a few lifestyle changes and the help of supplements, you can keep your immune system strong all year long.