Supplements are not enough, diet is key. Taking these 4 vitamins will strengthen your immune system.

In our daily life, we don’t eat enough of the fresh fruits, green vegetables and other foods we need to keep ourselves healthy year-round.

Myths that you can’t just eat an orange or grapefruit and expect one quick burst of vitamin C to prevent a cold.

It’s an old saying, “An apple a day can keep the doctor away,” may have truth behind it after all. Eating clean and nourishing foods rich in certain vitamins can help boost your immune system to fight off illness or diseases.

Benefits of Taking Vitamins

Many bodybuilder and althletes use to take supplement now a day. However, with some exceptions, it’s best to get your vitamins and minerals from your daily food rather than in pill form.

Here are top 4 vitamins and minerals your immune system needs to perform.

1. Vitamin C

Talking about vitamin C an orange come in your mind first. You probably know about vitamin C’s connection to the immune system, but did you know you can get it from much more than just citrus fruits?

However, green vegetables such as spinach and kale, brussels sprouts, strawberries and papaya are also excellent sources.

2. Vitamin E

Likewise vitamin C, vitamin E is a powerful antioxidant that helps your body fight off infection. Almonds, peanuts, hazelnuts and sunflower seeds are all high in vitamin E.

So are spinach and broccoli if you prefer to increase your intake through meals rather than snacks.

3. Vitamin D

As mentioned above, it’s best to get most of your vitamins from food, but vitamin D may be the exception to that rule. You can increase your intake through foods such as fatty fish (salmon, tuna) and also fortified foods such as milk and orange juice.

Even more, some research studies show that adding vitamin D may improve immune response.

Vitamin D is a fat-soluble nutrient essential to the health and functioning of your immune system. Sun light is also the best source of Vitamin D may help strengthen bones.

4. Zinc 

Furthermore, Zinc is an essential mineral that’s commonly added to supplements and other healthcare products to boost your immune system.

Zinc is important for immune system function. Zinc is needed for immune cell development and communication and plays an important role in inflammatory response.

Natural Source vs Supplements

While vitamins and supplements can help fill in the gaps in your diet, the best way to load up on essential nutrients is to get them straight from food.

Try to avoid overdoing beverages that can made you dehydrated, like coffee. Instead try eating more hydrating foods, such as cucumbers, oranges or watermelon.

As a result, experts say it’s best to get vitamins through food rather than supplements. Staying hydrated can boost your immune health too.