The old saying, \u201cAn apple a day keeps the doctor away,\u201d may have some truth behind it, after all. Eating nourishing foods rich in certain vitamins and minerals can help your immune system fight off illness.<\/p>\n\n\n\n
\u201cA strong immune system<\/a> bolsters your body against the common cold<\/a> and the flu<\/a>,\u201d says registered dietitian Julia Zumpano, RD, LD<\/a>. \u201cIt can also help you recover from injury and keep your energy level high.\u201d<\/p>\n\n\n\n Zumpano shares the best minerals and vitamins for your immune system.<\/p>\n\n\n\n Vitamin A<\/a> supports your white blood cells and the mucus membranes (protective linings that remove foreign particles) in your urinary tract, intestines and lungs. Research shows<\/a> that this helps keep your immune system at its best by protecting it from potential infections.<\/p>\n\n\n\n Good sources of vitamin A include:<\/p>\n\n\n\n Vitamin B6<\/a> is vital to your immune system. One of its major roles is in producing white blood cells<\/a> and T cells<\/a> \u2014 the cells that help fight off invaders, like viruses and bacteria.<\/p>\n\n\n\n Good sources of vitamin B6 include:<\/p>\n\n\n\n Vitamin C<\/a> is one of the best vitamins to boost your immune system. In fact, researchers<\/a> say vitamin C deficiency can make you more prone to getting sick. Vitamin C acts as an antioxidant, meaning it can protect your body from toxins that cause inflammation.<\/p>\n\n\n\n Getting your intake of vitamin C on the regular is essential for good health because your body doesn\u2019t produce it on its own. It also doesn\u2019t store it for later.<\/p>\n\n\n\n Foods high in vitamin C include:<\/p>\n\n\n\n \u201cThe good news is that vitamin C is in so many foods that most people don\u2019t need to take a vitamin C supplement unless a doctor advises it,\u201d notes Zumpano.<\/p>\n\n\n\n Vitamin D<\/a> doesn\u2019t just help your body defend itself against infection. It also promotes healing. Studies show<\/a> that vitamin D may delay a virus\u2019s ability to replicate, reduce inflammation and increase your T cell levels.<\/p>\n\n\n\n You can get vitamin D from foods like:<\/p>\n\n\n\n \u201cYour body naturally produces vitamin D when you\u2019re in the sun. Daily exposure to direct sunlight is the best way to meet your needs of this essential vitamin,\u201d says Zumpano. \u201cThere aren\u2019t many whole foods that are good sources of vitamin D. This can make it difficult to meet your needs from food alone.\u201d<\/p>\n\n\n\n Vitamin E<\/a> is a powerful antioxidant that helps your body fight off infection. Research shows<\/a> that vitamin E is one of the most effective nutrients for your immune function. That\u2019s because it helps keep your T-cells working at peak performance.<\/p>\n\n\n\n Zumpano strongly encourages avoiding vitamin E supplements.<\/p>\n\n\n\n \u201cNot only is there little clinical research showing that vitamin E supplements benefit your health, but they may also be harmful in some situations,\u201d she warns.<\/p>\n\n\n\n Instead, load up your plate with vitamin E-filled foods, like:<\/p>\n\n\n\n Zinc<\/a> is anti-inflammatory and an antioxidant. Researchers<\/a> call it the \u201cgatekeeper\u201d of your immune system because it\u2019s responsible for making all your immune cells function properly.<\/p>\n\n\n\n Foods to boost your zinc intake include:<\/p>\n\n\n\n1. Vitamin A<\/h2>\n\n\n\n
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2. Vitamin B6<\/h2>\n\n\n\n
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3. Vitamin C<\/h2>\n\n\n\n
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4. Vitamin D<\/h2>\n\n\n\n
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5. Vitamin E<\/h2>\n\n\n\n
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6. Zinc<\/h2>\n\n\n\n
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7. Selenium<\/h2>\n\n\n\n