3 essential nutrients Help strengthen the immune system.

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strengthening the body’s immune system to function effectively. This can be done by eating foods that help build immunity for the body. Along with regular exercise Helps to enhance the functioning of the immune system. Can reduce the risk or severity of various viruses 

3 essential nutrients that contribute to strengthening the immune system that can be eaten from common food sources, including

3 essential nutrients Help strengthen the immune system.
  1. Vitamin D, a good but overlooked vitamin

Vitamin D, in addition to helping in the absorption of calcium. It has also been found to play an important role in the immune system. By the functioning of the immune system, many mechanisms will be stimulated by vitamin D, making the immune system work normally. And if there is enough vitamin D in the body will reduce the chance of infection as well It also reduces the risk of developing autoimmune problems as well. 

Working people need about 600 IU of vitamin D per day. Our body can naturally obtain vitamin D through sunlight. It is recommended to be exposed to sunlight during 9:00 a.m. – 3:00 p.m. for 5 – 30 minutes without applying sunscreen.

foods with vitamin D

Food sources of vitamin D include mushrooms, liver, fatty fish. whole grain cereal milk or milk products fortified with vitamin D, etc. 

  1. Vitamin C, a popular vitamin for people who want to be strong

Vitamin C plays a role in the immune system. helps to strengthen the epithelium which has a duty to protect

the invasion of various foreign substances, including stimulating the antioxidant system to work normally. The white blood cells which are responsible for destroying pathogens can function normally. 

in general People of working age need about 85 – 100 mg of vitamin C per day.

foods with vitamin C

Foods that are sources of vitamin C are fresh vegetables or fruits such as oranges, guava, kiwi, papaya, broccoli. Normally, consuming about 1 fist of fruit at a time 2-4 times a day will get enough vitamin C such as oranges. Two green tangerines provide about 130 milligrams of vitamin C, or one lemon provides about 83.2 milligrams of vitamin C. 

Vitamin C is relatively easily degraded by exposure to sunlight or heat during cooking, so vegetables that have been heat-cooked have less vitamin C. In addition, vitamin C may be obtained by consuming foods containing vitamin fortification, such as drinks or cereals fortified with vitamin C 

  1. Iron boosts immunity Works with Vitamin C

Iron is a nutrient that plays a role in the body’s antioxidant process, making the skin and tissue layers healthy. be strong Including making cells in the immune system normal. Iron is a nutrient that plays a huge role in the immune system. Including helping the body to be effective in destroying invading pathogens as well 

iron-containing foods

Food sources that are high in iron include organ meats, especially red meat, whereas white meat such as fish and chicken contains less iron than red meat of the same weight. Working women need about 20 milligrams of iron per day. while men need about 11.5 milligrams per day. Iron will be better absorbed in that meal. when there is vitamin C from food together Because vitamin C helps absorb iron. Consumers can choose to eat food products or drinks that are fortified with iron.

In addition to choosing the right 3 nutrients, taking care of your health to be strong with 3 elements are: 

in accordance with the lifestyle To create a healthy body and mind and do it regularly in conjunction with maintaining hygiene in everyday life. Always wash your hands Opt for freshly cooked food. Avoid eating leftover food. Including the use of a middle spoon when eating together. It will help reduce the risk of infection as well. which increases the immune system to keep the body healthy in the long run