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TIMESOFINDIA.COM | Last updated on – Aug 17, 2023, 14:00 IST

​Vitamin & minerals to strengthen your immunity!​

Vitamin C is recognized for its immune-boosting properties, helping in preventing infections like cold and viral. Found in foods like citrus fruits, berries, and vegetables; it supports the immune system by enhancing the production and functioning of immune cells.

Further, preventing colds and viral infections goes beyond just the well-known vitamin C. Here are a range of other vitamins and minerals that also play crucial roles in strengthening the immune system and warding off illnesses such as cold and viral infection.

​Vitamin D​

Vitamin D is essential in boosting immune function. It aids in the activation of immune cells and helps regulate the body’s defense mechanisms. Exposure to sunlight and dietary sources like fatty fish and fortified foods contribute to maintaining adequate vitamin D levels. You can also take supplements, but make sure you consult your doctor first.


​Vitamin A​

Vitamin A is vital for maintaining the health of mucosal surfaces, which act as barriers against infections. It supports the production of immune cells and helps maintain the integrity of your respiratory tract. Foods like carrots, sweet potatoes, and spinach, are excellent sources of vitamin A. Make sure you consume plenty of these foods, especially when they are in season.


Zinc is a mineral that aids in the production and functioning of immune cells. It is involved in various immune processes, including wound healing and inflammation control. Foods like nuts, seeds, whole grains, and lean meats provide zinc for immune support. Consuming soaked nuts first thing in the morning can become a healthy habit to meet your nutritional needs.

​Vitamin E​

Vitamin E acts as an antioxidant, protecting immune cells from damage caused by free radicals. It enhances immune response by supporting the production of certain immune cells. Foods rich in vitamin E include nuts, seeds, and vegetable oils.


Selenium is another trace mineral that supports immune function. It helps in the production of enzymes that defend against oxidative stress and also aids in the proper functioning of immune cells. Some good sources of selenium include Brazil nuts, seafood, and whole grains.

​B vitamins​

Vitamin B6, B9, and B12 play interconnected roles in immune health. They contribute to the production and functioning of immune cells, and deficiencies in these vitamins can weaken immune responses. Foods like fortified cereals, legumes, leafy greens, and lean meats provide these B vitamins. Getting blood tests can help in determining nutritional deficiencies, if any.

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