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Nutrients that Support Your Immune System-min

If your goal is to live your life to the fullest then make sure your immune system also works to the fullest. The immune system is the body’s defense against infectious organisms and other invaders. It is your immune system that keeps you healthy while you enjoy doing your favourite activities. Our immune system needs various vitamins and minerals to function properly. There are certain nutrients that are very essential and support our immune system. Let’s look at the top 7 nutrients that support our immune system.

1. Probiotics

Having the right gut bacteria is linked to enhanced immune function. Probiotics are a certain type of friendly bacteria that reside in our gut. They help in digestion and vitamin absorption. Don’t expect a strong immune system and healthy body without a healthy gut. You need a healthy gut to support your immune system.

Food sources– Yogurt, curd, cheese, kefir, fresh sour pickles etc.

2.Vitamin C

Vitamin C is a water-soluble vitamin and one of the most powerful nutrients that supports our immune system. It’s a powerful antioxidant and is present in many vegetables and fruits. Vitamin C increases the absorption of iron and prevents scurvy. It is involved in the repair of tissues and the enzymatic production of certain neurotransmitters.

Recommended Dietary Allowance (RDA):

Men -90 mg/day


Food sources– Citrus fruits, dark leafy greens, cabbage, tomatoes etc.

TIP- Order the freshly prepared ‘Citrus Crush’ juice online from Pulpy Fusion to get healthy doses of Vitamin C.

3. Vitamin A

Vitamin A is a fat soluble vitamin that promotes healthy vision, skin, bones, reproduction and other important tissues in our body. It ensures normal function of our immune system and helps the heart, lungs and kidneys to work efficiently.

Recommended Dietary Allowance (RDA):

Men-900 mcg/day

Women-700 mcg/day

Food sources– liver, fish oils, milk, eggs, leafy green vegetables etc.

TIP- Have the ‘Root Shield’ and ‘22 Karat’ juices exclusively prepared by the team at Pulpy Fusion to get healthy doses of Vitamin A.

4. Vitamin D

Vitamin D is a fat-soluble vitamin that promotes calcium absorption in the gut. It is needed for muscle function, bone growth and bone remodelling by osteoblasts and osteoclasts. It is an important nutrient to maintain a healthy body and a strong immune system.

Recommended Dietary Allowance (RDA):

Age 1-70: 15 mcg/day

Age 70 and above: 20 mcg/day

Food sources– dairy products, soy milk, cereals, fatty fishes like tuna and salmon, cheese, egg yolks etc.

5. Vitamin E

Vitamin E is a fat-soluble vitamin needed for healthy skin and eyes.  It strengthens our immune system against illness and many infections.

Recommended Dietary Allowance (RDA): 15 mg/day

Food sources- vegetables oils, nuts like almonds and peanuts, seeds, spinach etc.

TIP- Order the ‘Almond Date’ milk online from Pulpy Fusion to get healthy doses of Vitamin E.

6. Iron

Iron is a very important mineral for blood production. Iron helps in heme synthesis, which forms haemoglobin. Haemoglobin transports oxygen from the lungs to body tissues to maintain basic life functions. Vitamin C helps in efficient absorption of iron. Adequate iron levels support our immune system.

Recommended Dietary Allowance (RDA):

Men- 8 mg/day

Women age 19-50: 18 mg/day

Women age 51 and above: 8 mg/day

Food sources: beans, tofu, baked potatoes, spinach, whole-grain and enriched breads, dark chocolate, lentils, pumpkin seeds etc.

7. Zinc

Zinc is a mineral that’s very crucial for our immune system to function properly. It helps in cell division, cell growth, wound healing and the breakdown of carbohydrates.

Recommended Dietary Allowance (RDA):

Men- 11 mg/day

Women- 8 mg/day

Food sources– sea food, lean meats, nuts, seeds, avocados, blackberries, pomegranates etc.

Sravani Singampalli

Sravani singampalli is a writer and poet from Visakhapatnam. She is presently pursuing a doctoral degree in pharmacy. She believes in the wise old saying "health is wealth" and likes writing informative articles and about the things she enjoys doing- travel, food and beauty. Apart from writing, she enjoys painting, singing and listening to the relaxing sounds of the waves at RK beach in Vizag.

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