Image showing digestive system & other foods

The immune system is tissue and organ-based multicellular network. A well-balanced diet can help your immune system. You can influence the health of your immune system by eating a balanced and varied diet, exercising regularly, and drinking plenty of water. Consuming the foods listed below will help ensure that you are getting an adequate percentage of your daily value of immune-boosting nutrients.

  1. Vitamin C

VITAMIN C aids the immune system by promoting various cellular tasks that aid in immune function. The best sources of vitamin C are fruits and vegetables. Choose from a wide range of citrus fruits and dark green leafy vegetables. Foods high in VITAMIN C include: 

  • ORANGE
  • GRAPE
  • LIME
  • LEMON
  • TANGERINE
  • POMELO
  • MANDARIN
  • PINEAPPLE
  • GUAVA
  • CANTALOUPE
  • STRAWBERRY
  • KIWI
  • TOMATO
  • SPINACH
  • AMLA
  • MOSAMBI 
  • MANGO 
  1. Vitamin A:

VITAMIN A is necessary for the overall health of cells. Vitamin A is an antioxidant that also helps to regulate the immune system. Choose from a variety of dark green, bright red, and orange fruits and vegetables. Foods high in VITAMIN A include: 

  • PUMPKIN 
  • BUTTERNUT 
  • SQUASH 
  • CARROTS 
  • SWEET POTATOES  
  • RED PEPPERS 
  • ASPARAGUS 
  • KALE 
  • SPINACH 
  • BROCCOLI 
  • GREEN LEAF LETTUCE 
  • ROMAINE LETTUCE
  • MANGO 
  • PAPAYA 
  • GOJI BERRIES 
  • APRICOTS
  1. Vitamin D:

VITAMIN D is best known for its role in bone health and aids in immune function. UV sunlight rays can assist the human body in producing vitamin D. The cells in your skin can produce enough vitamin D, but synthesis may be limited depending on where you are in the world, sun exposure, and the level of melanin in your skin. Because vitamin D is found in a few foods, it may be added to milk, yoghurt, juices, bread, and ready-to-eat breakfast cereals. Foods high in VITAMIN D include: 

  • BEEF LIVER 
  • COD LIVER OIL 
  • EGG YOLKS 
  • SARDINES 
  • MACKEREL 
  • SALMON 
  • TUNA 
  • MUSHROOMS 
  1. Vitamin E:

VITAMIN E is the primary antioxidant within cells, with the primary function of providing antioxidant support. Vitamin E can help quench free radicals, which are produced as a byproduct of acute intense exercise. Foods high in VITAMIN E include: 

  • PLANT OILS
  • ALMONDS 
  • HAZELNUTS 
  • PEANUTS 
  • WALNUTS 
  • DARK GREEN LEAFY VEGETABLES
  1. Zinc:

ZINC is a mineral that aids in immune function. Zinc can be found in a wide range of foods, but it is most abundant in animal-based foods such as meat, fish, poultry, and dairy. Zinc can also be found in legumes, grains, nuts, and seeds. Foods high in ZINC include: 

  • BEANS 
  • CHICKPEAS 
  • OATMEAL 
  • PUMPKIN SEEDS 
  • CASHEWS 
  • ALMONDS
  1. Protein:

PROTEIN is an energy-producing macronutrient that is involved in thousands of different bodily functions, including immune function. Protein can help the body maintain, build, and repair tissues. Protein can be found in animal foods and varying amounts in plant foods. Include foods such as meat, seafood, nuts, and seeds. Select lean proteins of high quality. Foods high in PROTEIN include: 

  • CHICKEN 
  • EGGS 
  • SEAFOOD  
  • DAIRY PRODUCTS (COTTAGE CHEESE, YOGURT, MILK) 
  • SOY PRODUCTS (TEMPEH, TOFU, EDAMAME)

The biggest drawback for Vegans and Vegetarians is the lack of options in natural food sources that could give them protein. This is where Origin Nutrition’s vegan-based protein powder can help them. The plant-based food supplement is made out of natural vegan products. 

Conclusion:

A single nutrient cannot power the immune system and necessitates a moderate balance of all nutrients. Antioxidants, for example, complement one another and can work together if they are in sync. A nutrient in excess may interfere with the action of another. A varied diet is required to provide essential nutrients.