Immune Supporting Vitamins & Minerals

Your immune system consists of several organs, proteins, tissues and cells that work together to protect your body from invading substances and disease. A variety of vitamins and minerals help support your immune system and ensure that the biological processes that are required to keep your immune system healthy are able to run.

Vitamin C

Vitamin C is often associated with immune support and prevention of disease. Vitamin C helps your body synthesize white blood cells, which help fight off disease and infections in your body. "Nutrition and You" by Joan Salge Blake notes that vitamin C can help shorten the duration of a cold once a virus is contracted, but it cannot prevent it. In order to keep the immune system healthy, women should consume 75 mg of vitamin C daily and men should consume 90 mg of vitamin C, recommends Blake. The best sources of vitamin C include orange juice, oranges, grapefruit juice, grapefruit, potatoes, tomatoes, red bell peppers and cantaloupe.

Vitamin A

Like vitamin C, vitamin A also helps your body create white blood cells, specifically the white blood cells called lymphocytes. Vitamin A is also needed to create the mucus membranes that line your organs and respiratory tract. These mucus membranes form a protective barrier that traps any potentially harmful substances and prevents them from causing disease.

Adult men should aim to consume 900 mcg of vitamin A, whereas adult women should aim to consume 700 mcg of vitamin A per day, says the University of Maryland Medical Center. Eating foods that are rich in vitamin A, such as cheese, eggs, milk, carrots, spinach, sweet potatoes and organ meats, can help support your immune system.

Zinc

Zinc plays a role in the synthesis of white blood cells and ensures that wounds are able to heal properly. Zinc is needed to create several proteins and enzymes that work together to heal wounds. Without zinc, even small wounds would not be able to heal properly. You should not take zinc in high doses, however, because it can cause side effects such as nausea, vomiting and diarrhea. Adult women should aim to consume 8 mg of zinc daily, whereas adult men should consume 11 mg of zinc daily, according to the Office of Dietary Supplements. Good sources of zinc include whole grains, oyster, crab and red meat.

Considerations

If you do not meet your daily recommendations for these vitamins and minerals, you may be more susceptible to developing common diseases and infections, such as the flu and common cold. Although the best way to meet your needs is through your diet, supplements may also be beneficial. You should talk with your health care provider or a dietitian before beginning any supplementation.