The most effective vitamins for strengthening the immune system

These are the vitamins that strengthen the immune system, as well as the foods in which you can find them.

1. Vitamin C

You probably know that vitamin C is one of the most beneficial vitamins for the immune system. It acts as an antioxidant, which means it has the ability to protect your body from toxins that can cause inflammation.

Regular intake of vitamin C is important for maintaining good health, as your body does not have the ability to produce it on its own. Furthermore, it cannot store it for future use.

The good news is that it is found in many different foods, such as red and green peppers, kiwis, strawberries, raw broccoli, oranges, and orange juice.

2. Vitamin B6

Vitamin B6 plays a crucial role in supporting the biochemical processes of the immune system. One of its main roles is the production of white blood cells and T cells, which are responsible for fighting invaders like viruses and bacteria.

Foods rich in vitamin B6 include chickpeas, salmon, tuna, chicken breast, potatoes, oatmeal, cottage cheese, and bananas.

3. Vitamin E

Vitamin E is a powerful antioxidant that increases the body's ability to fight infections. According to experts, it is one of the most effective nutrients for the proper functioning of the immune system. This is because vitamin E contributes to the optimal maintenance of T cells, allowing them to function at their best.

Foods you can choose to increase your intake include seeds, such as sunflower seeds, nuts, such as almonds and peanuts, as well as vegetables such as spinach and broccoli, fruits such as kiwi, and vegetables such as tomatoes.

4. Zinc

Zinc has anti-inflammatory and antioxidant properties. It plays a crucial role in the proper functioning of all cells of the immune system.

Oysters are the food with the highest zinc content. Other options you can consider to increase your zinc intake include turkey breast, lean beef, lentils, pumpkin seeds, shrimp, yogurt, and milk.

5. Selenium

Selenium is an important trace element that contributes to the regulation of immune system functions, while protecting its cells from oxidative stress.

Some selenium-rich foods that you can add to your diet are tuna, lean meat, cottage cheese, brown rice, eggs, and oatmeal.