11 Nutrients to boost Immunity in Adults

Immune system is the body’s frontline soldier and combats numerous invisible adversaries each day in your life.  Many factors influence the immune system in an individual’s body including stress, sleep and nutrition.

The essence of a good immune system stems from consuming a well balanced and nutritious diet. This not only offers protection from seasonal illness but also from developing chronic and debilitating diseases. While certain diseases might not be preventable, consuming a nutritious diet fortifies the immune system and enables the body to fight back when affected. 

The body’s first reaction to any pathogen (bacteria, virus and foreign agents etc.) is to produce defense cells called T cells. The body also simultaneously releases antioxidants to reduce the oxidative stress damage caused by these disease-causing agents. Studies show that a diet rich in vitamins and minerals in a balanced proportion ideally enhance the production of antioxidants and also the recruitment of the defense T cells.

A balanced nutrition is essential in promoting one’s health and there is enough scientific evidence to support that nutrition directly influences our body’s immunity.

Here are 11 Nutrients to boost Immunity in Adults:

  • Protein is the blueprint of our cells hence it also essential in building up of antibodies and immune system cells.  The major sources of protein are lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs. The amino acids which are basic units of the proteins also play a role in building up the immune cells.
  • Vitamin A is an immune system regulator it is essential for epithelial cell health such as tissues in the skin, mouth, stomach, intestines and respiratory system which are the primary physical barriers to any infection. Rich sources of Vitamin A are orange coloured fruits like papaya and vegetables like carrots.
  • Vitamin C much like Vitamin A helps in building the health of connective tissue which is below the epithelium and acts as a barrier to entry of infections.  Vitamin C protects cells including immune cells from oxidative damage being an important part of the antioxidant system. Rich sources of natural Vitamin C are citrus fruits.
  • Vitamin E is another antioxidant that keeps cell membranes intact from damage from oxidation by free radicals. This is a major protection from invasive damage. The richest source of this vitamin is vegetable oils, nuts and seeds.
  • Vitamin D is called the sunshine vitamin. It helps to activate immune cells and properly regulate their function in our body. It is also very important for bone health.
  • Vitamin B12 plays an important role in white blood cell production, and white blood cells are essential for proper immune system functioning. The most common sources are green leafy vegetables. It also gets easily lost while cooking.
  • Vitamin B6 Nutrient deficiencies, including B6, can disrupt the immune system. More specifically, a deficiency in B6 can result in the decreased production of antibodies needed to fight infections.
  • Zinc is one of the unsung heroes that guard the body by synthesis of new immune cells as much as it is needed for new cell replication in the body. It helps in wound healing and repair. Milk and whole grains are a good source of Zinc.
  • Fluids and Electrolytes:  Consuming adequate fluids (water) and electrolytes such as sodium, potassium and chloride help regulate the body’s temperature.
  • Folic acid and Iron Inadequate levels of folic acid and Iron can drastically alter immune responses by affecting the production of nucleic acid, protein synthesis, inhibiting the activity of immune cells.
  • Antioxidants are the soldiers of the body against any cellular level damages. They also play a very important role in repair and regeneration.

When one’s body is deprived of any of the above-mentioned nutrients, they might fall into the risk of contracting infections and suffer from poor immune health. They might also take a prolonged time to heal from any infection when compared to someone who is well nourished.

Immunity is not built overnight. A consistent balanced diet and lifestyle changes are what will help boost it. Especially with chances of chronic diseases as one ages, building a strong immunity in your early years is pivotal. Our regular daily diet may or may not contain all the nutrients needed for healthy living. Drinking a supplement like Ensure is an effective and convenient way to provide the required complete balanced nutrition. It contains 11 immunity nutrients that help build new immunity cells in body to help improve immunity. 

With the monsoons approaching and increased chances of spread of infections, adequate lifestyle changes are the key. Ensuring complete nutrition through the day and staying active can be a pivotal difference between a sick individual and a healthy one. Times are changing and so must our approach to a healthy lifestyle. Start with your plate of food as it’s the simplest but most precious gift you can give yourselves. 

References:

Marcos, A., Nova, E. & Montero, A (2003). Changes in the immune system are conditioned by nutrition. Eur J Clinical Nutrition 57, S66–S69 

Cohen S, Danzaki K, MacIver NJ. Nutritional effects on T-cell immunometabolism. Eur J Immunol. 2017;47(2):225–235. doi:10.1002/eji.201646423

42 Comments Add yours

  1. Sweetannu says:

    So true. Immunity cannot be built overnight. We have to work on our nutritional intake to enhance this. No better way than adopting Ensure for added benefits

    Like

  2. Aesha says:

    I agree Immunity can’t be built in a short time and a proper lifestyle is very important to have a strong immune system. Also a supplement like Ensure helps in the process.

    Like

  3. BINIL VARGHESE says:

    I couldn’t agree more 🙂

    Like

  4. delhifundos2014 says:

    That is what I need. Thank you for this helpful guide. I really need to start eating right to boost my immune system. Also, I think summer is the best time to switch to healthier eating habits 🙂Thanks for sharing informative article with us.

    Like

  5. A thoroughly informative post buddy and yes like you I too recommend ENSURE to fulfil our nutrient requirement.

    Like

  6. Your list of 11 nutrients to boost immunity in Adults is a life saver. I have been meaning to get my hands on such a list for a long time and I can’t thank you enough. Keep sharing such valuable information.

    Like

  7. poseinstyle says:

    What an informative post much needed now a days for maintaining good immunity.

    Like

    1. Thanks dear so glad it was

      Like

  8. This is quite an informative post and We all have been trying to boost our immunity in different ways and this post actually has Given me a great idea !

    Like

    1. Thank you ! Yes the times have been trying which is why we should focus our energy on this

      Like

  9. Can’t agree more. Specially vegetarian people like me lack many nutrients. Products like ensure fill that gap of nutrition.

    Like

  10. mahekg says:

    These nutrients are vital, as correctly said with monsoons all are prone to infections. Will surely check Ensure for myself.

    Like

  11. Cindy Dsilva says:

    Yup I have all of the above but we have to get a good amount of sunlight and fresh air which is also important.

    Like

  12. pashminagirl12 says:

    A very informative post & something i needed to read today. Its the lifestyle choice that embarks us on the path of stronger immunity & healthy us. Very useful post

    Like

  13. These nutrients are a must for our body and maintaining a healthy lifestyle is of utmost importance. Supplements do help in boosting out immunity.

    Like

  14. Great compilation and ofcourse the detailed analysis to go with it. Thanks for listing this as one stop reference

    Like

  15. What a timely post! We are struggling with this issue.

    Like

  16. This is a great list to boost immunity. I have been taking Vit C and D with Zinc regularly to help boost my immunity, I will try to get some options for the other supplements though. Thanks.

    Like

  17. This is an informative post good to read about something focused on adults. Definitely need to pay attention to adding these nutrients to our daily meals

    Like

  18. jhilmildsaha says:

    Its really true that we need the right amount of nutrients in our body to boost immunity. I will try to include the ones you suggested.

    Like

  19. being amnaa says:

    My knowledge about improving immunity has become more sharp after reading this article. Thanks for sharing such an awesome piece of knowledge. 🙂 sharing it further with my family and friends ❤

    Like

  20. Yes, these nutrients will indeed boost immunity. Esp. during the lockdown and crisis, Vitamin C & D is must for all.

    Like

  21. mummatalks says:

    Great post. Such nutrients are essential to maintain immunity n health n I tried to include healthy options in all our meals and juices and fruits too….

    Like

  22. Snigdha says:

    Boosting immunity is the demand of the hour now . Very nice written post.

    Like

  23. Given the prevailing pandemic and otherwise also, it’s so important to build immunity! These are so important nutrients.

    Like

  24. Bedabrata says:

    We are having these homemade decoctions regular. But what you suggest is so much easier! Thanks

    Like

  25. Immunity is something we all should concentrate on, atleast during the COVID times. This blog has mentioned all the necessary nutrients to enhance immunity.

    Like

  26. Crazy mumma says:

    Thats really a great list for one ,who is looking for how to boost immunity .

    Like

  27. simisp says:

    A healthy post for a healthy lifestyle tnq for the information post for current situation..

    Like

  28. earlymomage says:

    Immunity building is very necessary, is it safe during pregnancy as well ? And do they have flavours ?

    Like

  29. I trust eating healthy regularly for immunity build up. And also no to screen time for atleast 12 hour a day.

    Like

  30. Shalzz says:

    Thanks for an info-loaded post. Immunity building is the key, especially in these tough times.

    Like

  31. mahekg says:

    A balanced meal is of utmost importance. On a daily basis, we do miss out on a few key nutrients and adding a supplement like Ensure does help.

    Like

  32. Thanks so much! This is super informative! I have bookmarked this post for my reference. With these uncertain times, boosting immunity is so important.

    Like

  33. Completely agree that it can’t be built overnight. A balanced diet and a healthy lifestyle also paves way for good immunity

    Like

  34. Deepa says:

    A very informative post with detailed information about the essential nutrients. Ensure surely is very good to boost immunity.

    Like

  35. Dr.Amrita says:

    A balanced life means good health.Thats where nutrition and food choices are crucial. Thanks for sharing awareness.

    Like

  36. Immunity plays a major role in life and to build it we need to take small steps regularly. Ensure comes as a saviour to all of us with all nutrients in it.

    Like

  37. Vaishali S says:

    Yes immunity building is so important these days.. A good lifestyle is an absolute necessity.

    Like

  38. I wish they had chocolate flavor.. Not sure they do but was never able to find.

    Like

  39. Useful post on increasing immunity with essential vitamins

    Like

  40. Immunity is the most talked about term these days. We all want to boost our immunity. Informative post.

    Like

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