Best winter supplement of vitamins and minerals to boost your immunity! – AlKhaleej Today

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A recent study published in the British Medical Journal (BMJ) found that taking good vitamins A, E, and D is associated with fewer respiratory illnesses.
And while nutrition appears to play a role in reducing the risk of many diseases, how it boosts immunity is highly complex and still not fully understood.
What we do know is that several nutrients are needed to support the immune system, said Rob Hobson, registered dietitian at Healthspan, which includes vitamins A, C, D and E and minerals such as selenium and zinc. He added, “BMJ research indicates that ensuring a good intake of these nutrients may help prevent respiratory infections and reduce the time it takes to recover.”
So how much of these nutrients do we need?
The results of the UK National Diet and Nutrition Survey (NDNS) show that there are gaps in the diet of some of the essential nutrients required to support immunity.
Understanding the importance of these nutrients and where to find them in the diet helps ensure good intake.
Vitamin A.
Immunity: Maintains the integrity of mucous cells in the digestive system, eyes, nose, and lungs, which act as the first line of defense. It is also involved in producing antibodies that fight infection.
Best foods:
80 grams of carrots.
150 grams of sweet potato.
150 grams butternut squash.
Vitamin C.
Immunity: May help reduce the risk of catching a cold and the duration of the infection. It is also required by immune cells to perform their tasks.
Best foods:
80 grams of red pepper.
80 grams of lemon.
80 grams of broccoli.
80 grams of kiwi fruit.
180 grams of potatoes.
Vitamin D.
Immunity: It has many effects on the cells of the immune system – it is believed to enhance the function of T cells and macrophages. Low levels were associated with an increased risk of developing an upper respiratory infection.
Best foods:
120 grams of salmon fillet.
Two eggs.
80 grams of mushrooms.
250ml fortified vegetable milk (as soy).
Vitamin E
Immunity: It helps regulate the function of immune cells such as T cells, B cells, and macrophages.
Best foods:
30 grams of sunflower seeds.
30 grams of blanched almonds.
1 tablespoon of olive oil.
80 grams of spinach.
80 grams avocado.
Zinc
Immunity: May help protect against viral infections such as the common cold. It also appears to have antibacterial effects in the body.
Best foods:
100 grams of lean red meat.
100 gr turkey meat.
50 grams of quinoa (dry).
30 grams nuts.
Two eggs.
Selenium
Immunity: Required for the production of antibodies, it also stimulates the production and activity of T lymphocytes and natural killer cells, which help fight viral and bacterial infections.
Best foods:
30 grams of Brazil nuts.
50 grams of cooked crab meat.
Can of tuna.
100 grams of tofu.
Could supplements play an important role?
Although food should always come first, we know that it is difficult to get vitamin D from the diet alone, and a recent study found that taking vitamin D from dietary supplements may be linked to fewer respiratory illnesses.

Source: Express

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