Did you not only know that vitamins C to D i resistance support, but that there are seven others vitamins and are minerals that do the same? We list them all for you:
1. Vitamin C
Vitamin C can protect you from pathogens or shorten the length of time you are sick. Citrus fruits are known for their high vitamin C content, making them a great choice if you want to support your immune system. You can also find this vitamin in many other foods. Think of:
- Paprika
- Black berries
- Brussels sprouts
- Parsley
- Kiwi
- Strawberries
- Kale
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2. Vitamine A
Vitamin A is another substance that can give you a significant boost in resistance. You can find this vitamin in ready-to-use form in animal products such as fish, meat and meat. You can also get this vitamin from plants. Your body still has to convert this so-called provitamin A into usable vitamin A.
Carrots are a well-known example of foods rich in vitamin A, but squash, sweet potatoes and dark green leafy vegetables are also good sources.
3. Folate
Folic acid is not only important during pregnancy, but also essential for a good resistance. The natural form is also called folate. This B vitamin can be found mainly in beans, lentils and leafy vegetables such as spinach and lettuce.
Avocado also contains considerable amounts of folate, so make sure to eat guacamole often to strengthen your resistance. Here read how to cut your avocado the best.
4. Vitamin D
Vitamin D is not called ‘sunshine vitamin’ for nothing. Our body can produce vitamin D itself under the influence of sunlight. In the cold months it is often not possible to produce enough vitamin D in this way and we are dependent on a supplement. You can find the vitamin in too small amounts in some fatty fish, such as salmon and mackerel.
5. Vitamins E
Vitamin E, like vitamins C and D, is a powerful immune booster. You will find this vitamin mainly in vegetable foods that are rich in healthy fats. Sunflower seeds, in particular, are rich in this vitamin, but pine nuts, almonds and hazelnuts also contain significant amounts.
6. Iron
You need iron in the first place to supply your cells with oxygen. However, this mineral is also important for your resistance. This way it helps to grow your immune cells.
Your body can most easily absorb iron from animal products. This is mainly found in meat, chicken, turkey, sardines, mussels and oysters. Even if you eat a vegetarian diet, you can get iron from food. That’s how you find it in spinach pumpkin seeds, quinoa and dark chocolate.
Beans, broccoli and kale are also some of the foods that contain the mineral. If you combine these foods with vitamin C, you will facilitate absorption.
7. Selenium
Selenium is a mineral that contributes to an optimal immune response and Brazil nuts are an excellent supplier. You don’t need more than three to five Brazil nuts a day to get the amount of selenium you need. More is not even healthy, so stick to this amount.
8. Zink
You need zinc to maintain your resistance. This mineral supports the production of new immune cells. Shellfish and crustaceans are rich in zinc, as well as various seeds and kernels. You can also find this mineral in cocoa. Extra dark chocolate can therefore help to boost your resistance. Enjoy it!
9. Koper
The mineral copper supports the functioning of different types of immune cells. Quite an important mineral! You will mainly find it in oysters, cocoa and cashews. Sunflower seeds and Brazil nuts are also good sources. All these foods contain other vitamins and minerals that support your immune system, so this is ideal if you want to keep pathogens at bay.
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