Vitamins and minerals are important for keeping the immune system healthy. Most important vitamins for immune system health can be found in a well-balanced diet, and all are available in supplement form. Consider taking vitamin supplements that are known for boosting immune function, especially during cold and flu season or when you feel a cold coming on. Talk to your doctor before taking any supplement that contains more than the recommended daily allowance of any vitamin or mineral, as too much of some vitamins can be harmful.
Vitamin C
Vitamin C boosts immune health by increasing the number of white blood cells in the body. Take vitamin C supplements daily. Other ways to get vitamin C are to eat citrus fruits, broccoli and red peppers. Several products are available that contain extra vitamin C, such as fruit drinks and some hard candies.
Vitamin D
Vitamin D keeps the immune system healthy and can help ward off colds and influenza. The human body can make vitamin D when exposed to sunlight, but most people don't get enough sun daily for fear of sunburn and melanoma. Many dairy products are vitamin D-fortified. Supplements are available that contain 400Iu to 2,000IU of vitamin D.
Vitamin E
Vitamin E is an antioxidant that boosts the immune system. It works by bonding to free radicals that can cause cancer, and by killing germs in the body. Seeds, vegetable oils and grains contain vitamin E, but many people don't eat enough of these products and require supplementation. Smokers, people who are sedentary and those who drink alcohol should consider taking a higher level of supplementation.
Zinc
Zinc can increase the number of white blood cells, and can fight or prevent cancer. Taking 15mg to 25mg of zinc per day can give your immune system a boost, but taking amounts in excess of 75mg per day can suppress the immune system. Foods that are high in zinc include oysters, zinc-fortified cereals, beef and crab.
