Your immune system is always working to fight off infections and keep your body healthy. During cold and flu season however, it's working overtime. Your lifestyle has a lot to do with supporting this essential function and adding the below vitamins and nutrients into your diet is an easy way keep your immune system on top form.
Your immune system needs a mixture of vitamins, minerals, fats, proteins and carbohydrates to work effectively. A deficiency in any of these key vitamins can result in a decline in immune function and you may find yourself getting ill more often. Other lifestyle factors can help support the immune system, such as getting enough sleep, lowering your stress levels, quitting smoking and maintaining a healthy weight.
For more easy and delicious ways to keep your body in top condition, check out our gummies for immunity collection.
8 essential vitamins to boost your immune system
1. Vitamin D
Vitamin D's primary function is to regulate the levels of calcium and phosphate in the body, keeping your bones, teeth and muscles healthy. Scientists are also discovering how vitamin D affects the immune system and its role in reducing inflammation and decreasing risk of infection.
People should get all the vitamin D that they need from the sun during the summer months, however during winter we might need the occasional top-up. Oily fish, red meat, liver and egg yolks all contain vitamin D, but if you need a little bit extra during the darker winter days, a supplement is a convenient way to get what your body needs.
Try our tasty vitamin D3 gummies in a mouth-watering natural lemon flavour for an on the go immune boost.
2. Zinc
Zinc is a trace mineral best known for its wound-healing properties but it also helps to support the growth and function of immune cells and has antiviral properties. Therefore a zinc deficiency can lead to higher risk of infection. Your body only needs relatively small amounts of zinc, which you can find in shellfish, nuts and seeds, whole grains and fortified breakfast cereals.
3. Vitamin C
This fabulous vitamin is a shining star when it comes to immune health. Not only does it help to protect your cells and help to keep your skin, blood vessels and bones healthy, it also helps with wound healing and is a powerful antioxidant. Citrus fruits are chock-full of vitamin C, as well as peppers, strawberries, broccoli and brussels sprouts.
Our delicious vegan-friendly vitamin C gummies are an easy, enjoyable way to get your dose of citrus goodness.
4. Vitamin E
Keeping your levels of vitamin E topped up with help to maintain healthy skin and eyes and of course, strengthen your immune system. It helps to support T-cell growth, which defend and fight off pathogens in the body. This fat-soluble vitamin is also an antioxidant.
You might not be as familiar with dietary sources of vitamin E but plant oils, nuts and seeds and wheatgerm are all good sources of this vital nutrient.
5. Vitamin A
Important for maintaining healthy vision, Vitamin A is found in cheese, eggs, oily fish, liver, milk and yogurt. Vitamin A is also known to regulate cell response in the immune system, including maintaining the mucus barriers which help to trap bacteria which can lead to infection. it's also involved in the production of white blood cells, which help to catch and clear pathogens from your bloodstream.
6. Selenium
Selenium is one of the lesser-known minerals but no less essential to healthy bodily functions. It's only needed in small amounts but is key for a number of processes, including reducing oxidative stress and thyroid function.
Selenium is also an antioxidant, reducing inflammation and enhancing your immune response. it's present in a number of foods, including seafood, brazil nuts, meat, poultry and even tofu.
7. Protein
We all know that protein is the essential building block for cells and muscles, but it also plays a big role in recovery and healing damaged tissues. Amino acids, the essential molecules that form protein, help to maintain immune function. These acids help to regulate cells that stop the spread of infection and the cells that create bacteria and virus-fighting antibodies.
Natural sources of protein come in both animal and plant-based forms such as eggs, dairy products, chicken and turkey, soya and nuts and seeds. It's best to try to spread your protein intake throughout the day in your breakfast, lunch and dinner rather than trying to pack it all into one meal.
8. Vitamin B6
This vitamin is in charge of helping the production of white blood cells and T cells, which regulate immune response and helping to transport oxygen throughout the body to your vital organs. Vitamin B6 is also essential for creating antibodies, which you need to fight viruses, infections and other diseases.
Handily, vitamin B6 is found in a variety of foods including peanuts, soya beans, oats, bananas, pork and poultry.
Try our delicious range of immunity gummies to support your body's essential functions.