Did you Know that 1 cup of lentils provides 37% of your daily iron intake? And 49% of RDI of manganese?
There are certain vitamins and minerals that enhance the body’s ability to fight off infection. We all probably know about Vitamin C and A by now.
However, there are a few other vitamins and minerals that certainly lend a very important helping hand. Vitamin B6 helps in the production of red blood cells, which carries oxygen to the tissues, and supports biochemical reactions in the immune system. Consuming enough B-vitamin complex assists in improving and maintaining cell health, enhancing red blood cell production, and boosting energy levels and cardiovascular health.
Vitamin E supports your immune system by aiding in the production of T-cells. T cells focus on specific foreign particles that enter our body. Instead of broadly attacking any antigens that enter, T cells circulate until they encounter their specific antigen. Which is why T cells play a critical part in immunity to foreign substances.
However, it is the minerals that are commonly found in certain plant-based foods that secretly work on the cells to boost antibody production as well as reduce the incidences of a cytokine storm – the overload of the inflammatory response to the invasion of a virus.
Zinc, selenium, iron and magnesium are some of the most crucial minerals for immunity. Zinc decreases pro-inflammatory cytokines, increases T-cells, and improves receptor expression. Along with antioxidant Vitamin E, selenium works on a number of pathways to increase T-cells and reduce infections and flu-like symptoms leading to hospitalization. Magnesium works in conjunction with Vitamin D to improve immune cell activity and reduce inflammation. And iron ensures non-specific immunity is working top speed as your first line of defence.
And the reliable manganese jumps on in as an assistor/cofactor mineral to ensure your body utilizes all these vitamins and minerals efficiently.
Let’s look at 5 foods that are fantastic sources of these vital minerals and vitamins.
These 5 Foods are delicious to add to stir-frys, salads, or to roast up for an immunity-boosting snack! I would love to hear how you like these foods. And are you surprised by any of these top immunity boosters?