8 Essential Vitamins and Minerals for a Healthy Immune System

What we eat plays a significant role in how well our bodies can protect us against disease and fight against the infections. The best nutrition advice that can never go away is to eat a diet rich in fruits and vegetables. Eating a variety of foods can help ensure that your body receives the right mixture of nutrients since different foods contain different nutrients. However, it is also recommended to add a dietary supplement along with the diet you consume. You might not get sufficient nutrients from the diet, and a supplement like Elderberry Gummies by Gevity Vitamins can complete the required nutrition in your body. Remember that it is essential to talk to your nutritionist or physician before taking a dietary supplement and look for high-quality products that have been independently tested.

But you also need to be careful that a high-sugar diet can suppress the immune system and lead to inflammation in the body. Hence, the consumption of sugar should be limited, primarily from added sugar sources. Pairing a well-balanced diet with other things such as stress management, sufficient sleep, and working out, are some of the best ways to support your immune system and overall healthy lifestyle.

Vitamins That Can Increase your Immunity

Some of the popular foods and supplements can help keep your immune system healthy and robust. Your immune system is a process that checks, balances, and helps in fighting and protecting the body from disease and illness. It’s pretty easy to boost your immune system naturally – and possibly more than you probably think.

Vitamin D and Vitamin E

You can increase your intake of Vitamin D through foods such as fatty fish in the form of salmon, mackerel, tuna and sardines, and fortified foods such as milk, orange juice, and cereals. Often people can have a hard time absorbing vitamin D from food. So if you have a vitamin D deficiency, you should talk to your doctor about supplements.

Vitamin E can be another powerful antioxidant that supports your body in fighting off several infections. Some of the rich sources of vitamin E are almonds, peanuts, hazelnuts, and sunflower seeds. Further, spinach and broccoli are also proper nutrients if you prefer to increase your intake through meals than snacks. This essential vitamin is a part of nearly 200 biochemical reactions in your body. Hence, it is critical in how your immune system functions. Foods high in vitamin B6 include bananas, cold-water fish such as tuna, baked potatoes, and chickpeas.

Vitamin C

Vitamin C is an essential vitamin and an equally powerful antioxidant. It is capable of providing support barriers that keep germs like viruses and bacteria from entering the body. It also helps in killing the bacteria that get in and supports immune cells so they can do their job correctly. Some of the excellent food sources of vitamin C include citrus fruits like lemons, and oranges, tropical fruits like mangoes, kiwis, strawberries, tomatoes, bell peppers, cantaloupes. Vitamin C can be obtained from food in the diet, and the body can fulfill the need through additional dietary sources to fully reap the benefits for immune health.

The recommended daily dosage for vitamin C is only 75 mg a day for adult women and 90 mg a day for adult men, while doses of 1,000 mg per day can have an effect on the common cold. Vitamin C supplements should be taken in smaller doses for best absorption; vitamin dissolves in water, so any excess will be lost in the urine.


Zinc is a highly crucial mineral that we get from our food, and it helps our bodies produce immune cells. It also plays a vital role in reducing the risk, severity, and duration of infectious disease. Additionally, it also has anti-oxidant and anti-inflammatory effects. Hence, even having a mild deficiency of Zinc may cause immune dysfunction. Some of the efficient sources of Zinc include chickpeas, cashews, oats, and bran products.

Zinc is also available in supplement form through pills and lozenges. The treatment through zinc lozenges is not a miracle for viral infections. But short-term use of oral Zinc can shorten the length of viral colds in adults when taken as 75 mg within the first 24 hours of symptoms. Still, it is possible to overdose on Zinc, and taking over 150 mg of Zinc each day can weaken the immune system.

Proteins and Antioxidants

Protein is made up of amino acids, which act as fuel for the immune system. They play a crucial role in supporting the immune functions of our intestinal cells. Not having sufficient protein can also be associated with weakened immunity and a higher risk of developing it. Protein intake depends mostly on your age, body size, health status, and life stage to help you determine how much you need each day. These include fish, eggs, nuts, chicken, beans, and soy products.

Anti-oxidants are substances that your body makes or are found in foods that help fight damage caused by the molecules that can damage your body tissues. These pollutants come from healthy metabolism but also exposure to things like pollution and other toxins. A buildup of free radicals in the body can lead to oxidative stress, which can lead to diseases. Consuming high amounts of antioxidants in the form of vitamins C, E, and A and certain plant compounds can help protect your immune system for the environment. These include berries, nuts, leafy greens, beans, carrots.

Elderberry and Echinacea

Elderberry is a powerful plant that has historically been used for a variety of medicinal uses and health benefits, specifically for its antiviral properties and role in helping to activate the immune system. Elderberry’s most common applications are when taken in syrup form, but it can also be found in lozenges and tinctures.

Echinacea is another potent herb that has been widely used as a medicinal plant in many ancient cultures, and many people still use it today. Some research shows that short-term use of Echinacea may shorten the duration and severity of colds and upper respiratory infections when given as soon as symptoms begin. Echinacea also comes in many forms, including syrups, capsules, and lozenges.

Concluding Lines

Variety is the key to proper nutrition. Eating just one of these foods won’t help fight off the flu or other infections, even if you eat it consistently. Hence, it is essential to pay attention to serving sizes and recommended daily intake for a balanced and healthy diet. Eating right can prove to be a great start along with other things you can do to protect you and your family from the flu, cold, and other illnesses.

When you select the right vitamins and supplements for your needs, it is crucial to remember their proper role within a balanced lifestyle. Vitamins and supplements can certainly give your immunity a boost, but they can’t make up for an unhealthy lifestyle. Gevity Vitamins is a leading nutraceutical company owned by Dr. Guler, who has researched over seven years with his team of medical professionals. These products are designed to provide the optimal level of general health, prevent diseases, decrease pain, boost the immune system, and improve the body's overall function.