Vitamin C
Well-known for its disease-fighting properties, vitamin C has numerous health benefits that can help strengthen the body’s immune system. As an antioxidant, it helps fight free radicals in the body, which may help protect the body against certain cancers and heart disease, as well as promote healthy aging. There are plenty of foods that contain vitamin C, so unless your doctor specifically recommends taking a supplement, it may not be necessary. Foods high in the immunity-boosting vitamin include:
- Citrus fruits
- Tomatoes
- Potatoes
- Strawberries
- Bell peppers
- Broccoli
- Brussels sprouts
- Kiwifruit
Vitamin E
Similar to vitamin C, vitamin E is essential helping the body fight off infection and disease. Another powerful antioxidant, the nutrient helps protect the body’s cells from damage. Moreover, it is also key to maintaining healthy eyesight and skin. Although it’s quite rare to have a vitamin E deficiency, there are plenty of foods to eat to make sure your body is getting its daily dose of the nutrient. These foods include high-fat plants such as:
- Almonds.
- Peanuts/peanut butter
- Sunflower seeds
- Oils such as sunflower, safflower, and soybean oil
- Hazelnuts
Vitamin A
In addition to its immunity benefits, vitamin A is good for promoting healthy vision and cell growth. There are two primary sources of this vitamin: retinoids, which comes from animal sources, and carotenoids, which comes from plants. To ensure that your body is getting enough of this essential nutrient, pay attention to these foods:
- Dairy products, including milk, cheese, and yogurt
- Eggs
- Oily fish
- Liver
- Spinach
- Carrots
- Sweet potatoes
- Red peppers
- Mango
- Papaya
- Apricots
Iron
Iron, a mineral that helps your body carry oxygen to cells, also plays an important role in the body’s immune system. Deficiencies in this mineral are common, especially in women, and can cause health issues down the line such as anemia and fatigue. That being said, there are plenty of foods high in iron that can help make sure that you are getting enough of the mineral every day. Be sure to prioritize:
- Shellfish
- Spinach
- Liver and other organ meats
- Legumes
- Red meat
- Pumpkin seeds
- Quinoa
- Turkey
- Broccoli
- Tofu
Zinc
Zinc, another mineral, is key to the immune system, in that it helps promote the production of immune system cells. Zinc deficiencies aren’t very common, but they can still happen, so it’s important to make sure that your body is getting enough of this essential mineral. Foods high in zinc include:
- Shellfish, such as crab and oyster
- Red meat
- Seeds, including hemp, flax, pumpkin and squash
- Legumes, including baked beans and chickpeas
- Yogurt
- Nuts
- Whole grain
