8 immune system vitamins for adults confirmed by health experts

immune system vitamins for adults
immune system vitamins for adults

Who among you does not want a powerful immunity system? (kindly raise your hand, nobody right)

But did you know? What important role your diet plays in keeping your body in good shape so that it can protect you from toxins and infections?

Too many of us, unfortunately, do not eat enough fruits, vegetables, and food that can keep us fit and healthy throughout the year.

You can’t expect a quick explosion of vitamin C from eating an orange or grapefruit or taking a vitamin pill to prevent a cold and boost your immune system.

So we spoke to Julia Zampano, a qualified health expert, about how to boost your immune system naturally, and she answered.

A healthy immune system requires a balanced nutritional diet in the long run.

Further, she also added: that It is exactly like a battle where you have to prepare and train your body ahead of time. So that when the virus hits, it can give a heavy punch.

She also added that regular exercise and adequate sleep could better prepare your body for the fight.

It is best to get vitamins and minerals in food form rather than in pill form.

Qualified health expert Julia recommends which vitamins and minerals to take to strengthen your immune system.

8 immune system vitamins for adults

Vitamin C immune system vitamins for adults

immune system vitamins for adults

Vitamin C is one of the most powerful boosters of the immune system.

If your body produces a lack of vitamin C, it can increase your chances of getting sick.

Citrus fruits are no doubt a good source of vitamin C. But do you know of other good sources that are rich in Vitamin C?

Here are some other resources that Julia, a qualified health expert, recommends.

  • Spinach.
  • Kale.
  • Bell peppers.
  • Brussels sprouts.
  • Strawberries.
  • Papaya. 

You do not have to take vitamin C pills because they are available in so many foods & you can naturally enhance your immune system without any supplements.

Vitamin E

immune system vitamins for adults

Vitamin E is similar to vitamin C: It is a powerful antioxidant in the human body.

It acts as a shield and helps the immune system fight against infections.

This vitamin plays a crucial role in the function of your immune system and is part of about 200 biochemical reactions in your body.

  • Almonds.
  • Peanuts/peanut butter.
  • Sunflower seeds. 
  • Oils such as sunflower, safflower, and soybean oil.
  • Hazelnuts.

It is the best way to receive your vitamin E through whole food sources.

Instead of supplements, to reduce the chance of dangerous side effects, unless under medical care.

Vitamin A

immune system vitamins for adults
immune system vitamins for adults

Vitamin A is also called an infection-fighter. And it comes in two forms preformed vitamin A and provitamin A carotenoids.

Preformed Vitamin A found in animal food, including dairy, fish, and meat products. Tuna fish is another excellent source of preformed vitamin A.

while provitamin A carotenoids found in 

  • Carrots.
  • Sweet potatoes.
  • Pumpkin.
  • Butternut squash.
  • Cantaloupe.
  • Dark green leafy vegetables.

Vitamin D vitamins for immune system for adults

immune system vitamins for adults
vitamins for immune system for adults

Vitamin D is one of the most powerful nutrients that help in reducing the risk of cold and flu by strengthening the immune system.

Because in cold and flu season, it helps the immune system to stay balanced.

Only a few foods contain vitamin D & they are 

  • Salmon. 
  • Mackerel.
  • Tuna.
  • Sardines.

Personal advice

It is the best way to gain vitamin D naturally by eating foods.

However, there are many other ways, such as Vitamin D supplements, but consult your doctor before adding any supplement into your daily routine.

Folate/folic acid

immune system vitamins for adults

Folate acid forms naturally, while folic acid, on the other hand, is a synthetic form of vitamin B9.

Added In the food because of its health advantages.

It is, naturally, found in a wide range of foods: including vegetables, fruits, nuts, beans, milk, meats, oven, grains, and seeds.

So to get more folate, try to add beans and lentils to your diet.

Iron vitamins for immune system for adults

immune system vitamins for adults

Iron is essential because it helps to transport oxygen across the body.

Besides this, it also helps to remove carbon dioxide.

On this qualified health expert, Julia says if you do not have enough iron in your body. Your body cannot, therefore, create sufficient healthy oxygen that carries red blood cells.

If your body does not have enough oxygen, Hypoxemia or hypoxia-like problems can occur & it can be risky.

Iron can be found in the following food:

Red meat (limit to smaller amounts and less often).
Canned sardines.
Canned light tuna.

For vegetarian readers

  • Beans.
  • Broccoli.
  • Kale.


immune system vitamins for adults

Selenium plays an essential role in the functioning of all immune system components.

Animal foods, particularly meat and seafood, are the best sources of selenium. However, many grain-based meals, like bread, pasta, and cereals, are loaded with selenium, making it easier to receive what you need.


immune system vitamins for adults

Zinc is an essential mineral that plays many major roles in your body,

such as boosting the immune system and speeding up wound healing.

Zinc is often found in animal products, although it is also found in vegetarian foods such as:

  • Oysters.
  • Crab.
  • Lean meats and poultry.
  • Baked beans.
  • Yogurt.
  • Chickpeas.

Bottom line

There are a few tips and tricks other than these foods and vitamins, which can help you stay fit and naturally increase your immunity.

Take a look at these tips and tricks recommended by qualified health expert Julia

  • Exercise daily
  • Monitor your weight and blood sugar
  • Ensure you get enough nutrients in your diet
  • Eat balanced diet
  • Get 8 hours of sleep

Adopt all of the tips and tricks recommended by qualified expert Julia in your life to stay happy and healthy.


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