Vitamins and Minerals Needed to Support Your Immune System

Vitamins and Minerals Needed to Support Your Immune System

Your immune system is essential to your overall health; it is the body's tool for preventing or limiting infection; it comprises a vast network of cells, organs, and tissue in the entire body. Your immune system is your first step of action or defense against infection or diseases. If the immune system works, it should be able to distinguish between healthy and unhealthy cells and be adequately equipped to deal with any challenges thrown at your body.

A healthy immune system is of utmost importance for humans. People who are immunocompromised are more likely to get sick frequently and display severe symptoms. They might be more vulnerable to illnesses like pneumonia, ear infections, and others. People who don't have a healthy immune system can be susceptible to COVID-19. There are various things that we can all do that can help support our immune systems to help fight against bacteria and reduce the risk of contracting a contagious disease.

What Vitamins & Minerals Do You Need?

One of the most important things you have is your health and keeping a healthy immune system should be one of your top priorities. Healthy lifestyle choices like eating nutritious foods and getting enough sleep are essential to maintaining and supporting a healthy immune system. Some micronutrients have been identified as necessary for the function and growth of your immune system, which includes:

Vitamin C

This vitamin has been applauded for years as a go-to source for helping the immune system. It is the most popular supplement to protect against infection due to its irreplaceable role in immune health.

It stimulates the creation of antibodies and the production, use, and movement of white blood cells. It's also important for cellular death, which helps your immune system to remain healthy by clearing old cells and replacing them with new ones. Vitamin C helps in wound healing, a huge part of supporting your immune system by keeping your skin barrier safe.

Vitamin E

Like vitamin C, vitamin E is a mighty antioxidant that helps your system fight off infection. It is another fat-soluble vitamin with powerful antioxidant properties to help support immune cell production. It also works as an antioxidant to protect the cell membranes from damage caused by free radicals. Sources include seeds, nuts, vegetable oils, and peanut butter.

Vitamin A

Vitamin A helps protect the body against infections by keeping skin and tissues in the mouth, stomach, intestines, and respiratory system healthy. Sources include orange and red fruits and vegetables like carrots, apricots, and bell peppers.

Vitamin D

Vitamin D is regarded as the sunshine vitamin because most of the time, our vitamin D is obtained from the sun and functions like a hormone in the body. It helps regulate antimicrobial proteins that can kill pathogens, including sunlight, egg yolk, and most dairy products.


Iron plays a significant role in the body by carrying oxygen to cells, and it is a component of enzymes that is good for immune cell function. It plays a vital role in many of the immune system processes.


It plays a significant role in wound healing and helps the development of immunity cells by impacting the growth of cells. It is also needed for the generation of new immune system cells. It is commonly found in animal food and also found in vegetarian foods.

Vitamin B6

It helps in supporting cell health, red blood cells, energy levels, and cardiovascular health, among other functions.


Eating a nutrient-dense, balanced diet, getting good sleep, engaging in regular physical exercises, and not smoking are essential ways to keep your immune system healthy and reduce every chance of infection and disease.

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