How does nutrition help strengthen your immune system and protect us from viruses?

Vitamin C
You probably know the connection between vitamin C and the immune system, but did you know that you can get a lot more from citrus fruits and leafy greens?
vegetables?

Vitamin E
Vitamin E is a powerful antioxidant. Almonds, peanuts, hazelnuts and sunflower seeds are high in vitamin E, as are spinach and sunflower seeds.
the broccoli.

Vitamin B6
Foods high in vitamin B6 are bananas, lean chicken breast, cold-water fish such as tuna, baked potatoes and chickpeas.

Vitamin A
As for vitamin A, we choose carrots, sweet potatoes, pumpkin. The body converts these carotenoids into vitamin A and has antioxidant activity to boost the immune system.

Vitamin D
As mentioned above, it’s best to get most of your vitamins from food, but vitamin D may be the exception to this rule. You can increase your intake through foods such as oily fish (salmon, mackerel, tuna and sardines) and fortified foods such as milk, orange juice and cereals. Many human bodies do not readily and directly absorb vitamin D from food, so if you have a vitamin D deficiency, talk to your doctor about supplementation.

Iron
Iron, which helps your body carry oxygen to cells, comes in several forms. It is abundant in lean poultry, meat, seafood, beans, broccoli and fruit.

Selenium
Selenium appears to have a strong effect on the immune system.It is found in foods such as garlic, broccoli, sardines, tuna and barley.

Zinc
You can find rich zinc in oysters, crabs, lean meats and poultry, baked goods, beans, yoghurt and chickpeas. Zinc seems to help slow down the immune response and control inflammation in your body.

Folic/folic acid
Folate is the natural form and folic acid is the synthetic form, often added to foods because of its health benefits. Add more beans and peas to your pan on a regular basis, as well as leafy green vegetables. You can also get folic acid in fortified foods (check the label) such as fortified breads, pasta, rice and other 100% whole grain products. So a healthy immune system, acting as a shield, can defeat invading pathogens.