Vitamins and minerals are really important for keeping our immune system strong. These tiny nutrients help our bodies fight off infections and diseases. Here’s how they help with our immune system:

Important Vitamins

1. Vitamin C:

   • This vitamin helps protect our cells and boosts our immune response.
   • Research shows that taking vitamin C can make colds go away faster—by about 8% for adults and 14% for kids.
   • The recommended amount for men is 90 mg per day, and for women, it’s 75 mg.

2. Vitamin D:

   • Vitamin D helps control how our immune system works and helps immune cells do their job.
   • If you don’t have enough vitamin D, you could get sick more often and have problems with autoimmune diseases.
   • Adults should aim for 600 IU a day, and those over 70 should get 800 IU daily.

3. Vitamin A:

   • This vitamin helps keep our skin and other surfaces in our bodies strong, acting as barriers against germs.
   • Not getting enough vitamin A can lead to a higher chance of getting respiratory infections.
   • The recommended amount for adult men is 900 micrograms per day, and for women, it’s 700 micrograms.

Important Minerals

1. Zinc:

   • Zinc is crucial for the growth and function of immune cells, especially T-cells that fight infections.
   • Not having enough zinc can increase the risk of pneumonia and other sicknesses. People with enough zinc have about a 30% lower chance of getting the flu.
   • The recommended amount for men is 11 mg per day, and for women, it’s 8 mg.

2. Selenium:

   • Selenium acts like a shield for our immune cells, protecting them from damage.
   • Studies show that taking selenium can improve immune responses, especially in those who don’t get enough.
   • Adults should get 55 micrograms each day.

Conclusion

Vitamins and minerals work together in our immune system and are super important. It’s vital to get enough of these nutrients because not having enough can weaken our immune system and make us more prone to getting sick. Eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins can help us get the right amount of these vitamins and minerals for better health.