vitamins and minerals for a healthy immune system

In today's busy world, staying healthy is very important. Day-to-day stress can leave people feeling run down and low on energy, especially if their dietary needs are not met. Many people with fast-paced lives opt for fast food instead of a home cooked meal. The downside of fast food is that it's often high in fat and calories and low in the recommended amount of daily vitamins and minerals a person needs in order to stay healthy. With winter just around the corner, cold and flu season is on its way. Individuals with lowered immune systems can be especially susceptible to these pesky viruses. Support your immunity by building up your vitamin arsenal. In taking supplements as directed, you can defend yourself this winter by giving your immune system the boost it needs.

Vitamin C is one of the most beneficial vitamins of the entire vitamin spectrum. It is found in a variety of fruits (strawberries, oranges, and kiwis) and vegetables (bell peppers, brussel sprouts, & broccoli), and can be taken daily in capsule or chewable tablet form.  Vitamin C gives a boost to the immune system, which is why it is known as a common remedy for winter colds. It also assists in cell renewal and works as an antioxidant, helping the body rid itself of toxins that can also contribute to low energy and chronic health problems.

Zinc is a mineral that is well known for its immune boosting properties, but zinc also offers a long list of incredible health benefits. Research has proven that zinc is a very important element to the health of human beings, and even a minimal deficiency can contribute to various health issues. Zinc is a potent antioxidant, and antioxidants have been shown to lower cancer risks as well as renew cells and tissues. Zinc also assists in hormone and endocrine function. Low zinc levels can contribute to premature aging as well as well as lower natural energy levels. Probably the most common foods that include zinc are: low fat roast beef, pumpkin seeds, dark chocolate, and peanuts. People can also easily get the daily requirement of zinc by taking a multivitamin that contains this mineral.

Vitamin D is essential for health, and getting fifteen minutes of sun exposure each day allows the body to absorb this amazing vitamin and utilize its health benefits. Vitamin D helps the body absorb calcium, which contributes to strong and healthy bones and a healthy immune system. It also works to regulate blood pressure, reduce respiratory infections, fight depression and improve cardiovascular strength. To make sure you are getting enough Vitamin D eat fish like mackerel, sockeye salmon, herring, catfish, or tuna fish. If you do not like fish you can also consume eggs or shiitake or button mushrooms.

These vitamins and minerals can all be consumed individually or in multivitamin form. Multivitamins contain a variety of vitamins and minerals, and are a convenient way to get everything you need in one dosage. By incorporating these vitamins into your daily routine and taking them as directed, you will be able to protect yourself during cold and flu season, and you will also be contributing to your overall body health and future wellness.

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Elissa Pitney studies health and wellness and is working towards becoming a personal trainer. When not working out and watching what she eats, she enjoys mountain biking and spending time outdoors.

photo:  William Brawley