Who doesn’t want a healthy immune system? But do you know what role your diet plays in keeping your immune system strong and how it protects you from toxins and infections? Eating foods that are rich in vitamins and minerals can help your immune system fight diseases.
According to Julia Zumpano (a registered dietitian), vitamins are the way that helps to keep you healthy. Below mentioned are the Best Vitamins that help to keep women’s immune systems strong.
● Vitamin B6:- It is helpful for the immune system as it supports biochemical reactions. There are various Vitamin B6-rich foods such as cold-water fish like tuna and salmon and chicken. You can get it from green leafy vegetables and chickpeas.
● Vitamin E: — Vitamin E is a powerful antioxidant that helps our body fight infection. You can get Vitamin E through high-fat plant foods. Foods that include Vitamin E are:-
● Dryfruit
● Spinach
● Peanuts/peanut butter.
● Sunflower seeds.
● Oils such as sunflower, and soybean oil.
● Hazelnuts.
● Vitamin C: — It is the immune system booster that is essential to intake for good health because your body does not store it. However, Vitamin C supplement is available in the market but we advise you to take it on your doctor’s advice. Moreover, a deficiency of Vitamin C can make you sick. It is found in oranges, tangerines, strawberries, grapefruits, bell peppers, spinach, kale, and broccoli.
● Vitamin A
Vitamin A comes in two forms. One is from animal foods such as meat, fish, and dairy. Another form of getting Vitamin A is from plant carotenoids. Tuna is a great source of Vitamin A. When it comes to carotenoids, you should go with colorful vegetables such as:
● Carrots.
● Sweet potatoes.
● Pumpkin.
● Butternut squash.
● Cantaloupe.
● Dark green leafy vegetables.
● Iron
Iron plays important role in the immune system process. Iron helps our body carry oxygen to cells and strengthen our immune system. In addition, Iron comes in different forms which you get from animals as well as plants. However, our body can digest heme iron (aka iron from animal products) easily which is abundant in:
● Red meat
● Chicken.
● Turkey.
● Canned sardines.
● Oysters.
● Clams.
● Mussels.
● Canned light tuna.
If you’re a pure vegetarian, don’t worry. You can still find iron in:
● Beans.
● Broccoli.
● Kale.
● Iron-fortified cereals.
● Vitamin D
Vitamin D is called the sunshine vitamin. It is one of the most important and powerful nutrients that supports the immune system. However, its food sources are limited but include:
● Vitamin D is fortified like milk
● Salmon.
● Mackerel.
● Tuna.
● Sardines.
● orange juice and cereals.
Moreover, it’s best to get vitamins from food, but vitamin D may be an exception. Therefore, talk to your doctor if there is a deficiency of Vitamin D and you need a Vitamin D supplement.
What To Buy From Grocery Shop To Boost Your Immunity:
A simple rule you should follow while buying fruits and vegetables from a grocery shop is choosing more colorful fruits and vegetables. In fact, buy a variety of foods to get all vitamins. Because it is difficult to find all vitamins in particular fruit or veggie.
Therefore, try to eat a wide variety of foods, and aim to eat fruit and vegetables of all colors which are available in the rainbow such as brinjal, peas, carrot, beans, broccoli, spinach, etc. According to Zumpano, the plate will look more beautiful and you will ensure that you’re getting various health-boosting vitamins and nutrients which will improve your immunity system.
It’s also important to build a strong immune system by maintaining a healthy diet and eating habits over time. Because you can’t eat four oranges at breakfast and expect that it will protect you from catching a cold.
Can Supplements Help Your Immunity?
.jpg)
As we discussed above vitamins and minerals help are important for both men and women to the strong immune system and fight with diseases such as Covid-19. Doctors recommend getting vitamins and minerals from fresh fruits and vegetables. Sometimes vitamins and minerals can’t able to fill the gaps in your diet. At that time supplements become useful. Dissolvable vitamins are advised by doctors to meet the deficient of the body regarding particular vitamins. However, the best way to get essential vitamins is to get them straight from food.
Although, our body absorbs nutrients and vitamins better if they come from dietary sources. Because when you are getting Vitamins supplement, it is mostly unclear that how much your body is actually getting it. Supplements are considered as foods, not as drugs by the Food and Drug Administration. They evaluate the quality of supplements or assess only their effect on the body.
Some supplements may also have side effects on our body in long term or if you intake them without doctor advice in medical health conditions such as after or before surgery or with other medicines. Also, some of the effects of the supplement haven’t been tested in children and pregnant women.
Clinical research shows that vitamin E supplements are beneficial for our health, but they may also be harmful in some situations. That’s the reason why experts advise taking supplements from vitamins rather than supplements.
If you are thinking about consuming dietary supplements, you should talk to your dietitian first. In addition, you can intake dissolvable vitamin supplements for quick digestion.
According to Zumpano, keeping yourself hydrated can boost your immune health too. Because the water in our body helps in producing lymph, which carries WBC (White blood cells) and other immune system cells. Most importantly avoid over consuming beverages that can dehydrate your body. Always try to eat hydrating foods such as watermelon, celery, and cucumbers.
Conclusion:-
Women are the strong pillar of the family. She can remain strong if her body is fit and healthy. Therefore women’s are always recommended to get proper diet which includes vitamins and minerals according to body requirement. Vitamins and minerals are necessary to keep the immune system strong. Because it helps the body to fight diseases.
To meet body requirements and deficiencies doctor or dietitians sometimes recommends supplements. If you are thinking of consuming Vitamin supplements, talk to your doctor or dietitian first.
Resource: https://vitaminsworld.medium.com/best-vitamins-for-womens-immune-system-b2b946cc7873