A strong immune system is vital to our overall health and wellbeing. It helps protect us from harmful bacteria, viruses, and other foreign invaders that can make us sick. Unfortunately, our immune systems can sometimes become weakened due to poor lifestyle choices, stress, or other health conditions.

That’s why it’s important to take steps to boost our immunity and keep our bodies healthy and strong. One way to do this is by ensuring we’re getting enough of the essential vitamins and nutrients that help support immunity. Here are 10 essential vitamins that can help boost your immunity and keep you healthy all year long.

Vitamin A

Vitamin A is a fat-soluble vitamin that plays a vital role in immunity. It helps to regulate the production of white blood cells, which are responsible for fighting infection. Vitamin A can be found in foods like sweet potatoes, carrots, dark leafy greens, apricots, and eggs.

Vitamin B6

Vitamin B6 is a water-soluble vitamin that’s involved in over 100 enzymatic reactions in the body. It’s essential for a healthy immune system as it helps the body produce antibodies, which fight off infection. Vitamin B6 can be found in foods like chicken, turkey, fish, bananas, and avocados.

Vitamin C

Vitamin C is a water-soluble vitamin that’s well known for its ability to boost immunity. It helps the body produce white blood cells, which play a key role in fighting off infection. Vitamin C can also help shorten the duration of cold symptoms if you do happen to get sick. You can find vitamin C in citrus fruits like oranges and grapefruit, as well as broccoli, kale, and Brussels sprouts.

Vitamin D

Vitamin D is a fat-soluble vitamin that’s best known for its role in bone health. However, it’s also crucial for immune function as it helps the body produce white blood cells and antibodies. Vitamin D can be found in fatty fish like salmon and tuna, as well as fortified milk and orange juice. You can also get your daily dose of vitamin D by spending time outdoors in direct sunlight.

Vitamin E

Vitamin E is a fat-soluble vitamin that acts as an antioxidant in the body. Antioxidants help to protect cells from damage caused by free radicals—unstable molecules that can lead to inflammation. Vitamin E can be found in nuts and seeds like almonds and sunflower seeds, as well as spinach and broccoli.

Zinc

Zinc is an essential mineral that plays a vital role in many different bodily functions—including immunity. It helps the body produce white blood cells and antibodies, which fight off infection. Zinc can be found in oysters, beef, poultry, beans, nuts, and whole grains. 

Selenium 

Selenium is an essential mineral that works hand-in-hand with zinc to support immunity. Like zinc, selenium helps the body produce white blood cells and antibodies so they can more effectively fight off infection. Selenium can be found Brazil nuts (one nut has almost your entire daily recommended intake!), tuna , oysters , sardines , mushrooms , kidney beans , chicken , lamb , whole wheat bread , brown rice , oats , garlic , eggs , cottage cheese , yogurt .

Copper

Copper is an essential mineral that also plays an important role in immunity. Copper helps the body produce white blood cells so they can more effectively fight off infection.. You can find copper in oysters , liver , dark chocolate , cashews , sweet potatoes , avocados , lentils .

Folate

Folate (also known as folic acid) is a water soluble B vitamin that helps the body produce red blood cells—which carry oxygen throughout the body.. Dark leafy greens like spinach and Swiss chard are excellent sources of folate . You can also find folate in legumes like black beans & lentils , avocado , broccoli & brussel sprouts , asparagus & beet greens .

Iron

Iron is an essential mineral that plays a vital role in many different bodily functions—including immunity.. Iron helps the body produce red blood cells which carry oxygen throughout the body.. You can find iron in red meat & poultry , seafood & tofu soybeans & lentils ; dark leafy greens like spinach & Swiss chard ; dried fruit like raisins & apricots ; quinoa & oatmeal ; potatoes & tomatoes .

Beta carotene

Beta carotene is a type of antioxidant that the body converts into vitamin A.. Vitamin A plays an important role regulating the production of white blood cells—the main line of defense against infection.. Beta carotene rich foods include carrots & sweet potatoes squash & pumpkin ; dark leafy greens like kale & spinach ; apricots mangoes ; cantaloupe melon .

Turmeric Curcumin

Turmeric Curcumin is a type of antioxidant found naturally turmeric —a spice commonly used Indian cuisine. Curcumin has been shown reduce inflammation throughout the body which may help improve immunity.. You can find turmeric supplement form or by adding it dishes like curries golden milk lattes smoothies .

Echinacea

Echinacea supplements are made from herb has been traditionally used Native Americans treat infections .. Echinacea thought stimulate activity immune system helping fight off foreign invaders .. If you interested trying echinacea discuss supplement form with healthcare professional first determine whether right you ..

Conclusion

These are just 10 of the many vitamins minerals out there support strong immune system .. While getting these nutrients through diet best way possible sometimes difficult consume recommended amount certain nutrient .. That where supplements come play fill gaps diet ensure getting nutrients need perform optimally including maintaining strong immune system .. Speak registered dietician nutritionist (RDN) discuss whether supplementation right you based on specific needs goals .. RDN create tailored plan help reach desired health outcomes including boosting immune system strength !