(Image source from: nutrition.org)

Your diet plays a key role in building immunity. Here are some of the best vitamins, minerals, and nutrients to strengthen the body.

As the coronavirus infection is continuing to spread at a rapid pace, having an optimally functioning immune system is the key to prevent the virus given the lack of medicine or vaccine availability yet.

Several studies suggest that the food you eat has a  significant impact on your immune system. A well-balanced diet that includes fresh fruits and vegetables can help build immunity naturally.

Some health experts suggest that taking supplements that contain vitamin C and vitamin D may help boost immunity to fight infections like COVID-19.

The food you eat also impacts your mood, well-being, thoughts, action, and temper. The immune system is the first line of defense against the invasion by microorganisms and infections.

Eating a well balanced diet loaded with nutrients is very important to building strong immunity.

A study dating back to 1800 BC has proved that malnutrition leads to the poor immune outcomes. Proteins, which are known as the building blocks of life make up the hormones, immune cells, and antibodies.

Carbohydrates we consume helps to gain energy and the lipids act as reserved energy.

Micronutrients like water, vitamins and minerals are also equally important.

Regular physical activity, stress management and adequate sleep also contribute to stronger immune system.

Also Read: Why Protein is an important part of your healthy diet?

Key Nutrients that Boost your Immunity:

                     (Image source from: optimumnutrition.com)

R Divya, senior nutritionist at Cloud Group of Hospitals, Bangalore said that Vitamin C,D, amino acids, minerals like zinc and selenium play a key role in maintaining an effective immune system.

Here are the major nutrients you must include in your daily diet:

Protein

Proteins play a major role in the body’s recovery mechanism. Both the antibodies and the immune cells rely on the proteins. Eating protein rich foods like eggs, beans, peas, soy products, nuts, milk, and dairy products will give you optimal results.

Vitamins

Vitamins A,B,C,D, and E are known to boost immunity. They act as antioxidants, antimicrobial agents, and promote healthy gut microbiota.

Vitamin A lies in - Papaya, Apricots, carrots, milk, sweet potatoes, eggs etc.

Vitamin B6- Ginger, garlic, moong dal, methi seeds, jeera, lentils, etc.

Vitamin B9- groundnut, soybean, flax seeds, pista, mango, capsicum, green peas, masoor dal

Vitamin B12 - Milk, dairy products, eggs, meat, fish etc.

Vitamin C - green leafy vegetables, citrus fruits, capsicum, amla, lemon, guava etc.

Vitamin D - sunlight, eggs, fish, milk products.

Vitamin E - nuts and seeds.

Minerals like zinc, iron, magnesium are present in whole grains, dals and pulses, leafy vegetables, eggs, fishes etc.

Herbs like tulsi, methi, ashwagandha, aloe vera, and spices like pepper, cloves, turmeric, etc are all antibacterial agents that have antioxidant properties.

Eat your food rich in all these nutrients and make sure to include at least some of the foods mentioned above for a healthy immune system.

By Gayatri Yellayi