which nutritional class absorbs vitamins and sustains the immune system
Your immune system protects your body from harmful viruses and bacteria, but you can’t have an effective immune system without vitamins! Vitamins are a class of nutrients that play vital roles in strengthening your immune system and keeping it healthy throughout your life. Some vitamins have specific functions, like B vitamins providing the energy you need to function or vitamin C supporting the development of strong bones and healthy teeth and gums, while others work synergistically with the whole body to support its proper functioning.
Vitamins A, C, D, E
The nutritional class that can absorb vitamins and sustain immune systems, vitamin E, is also a powerful antioxidant. Antioxidants neutralize free radicals that cause cell damage, and are one of the key components to maintaining healthy skin, muscles, organs and more. Alpha-lipoic acid (ALA) helps convert carbohydrates into energy in cells throughout your body. If you’re looking for a better way to absorb antioxidants or boost your metabolism — which is essential for any dieting process — it’s definitely worth taking a look at ALA supplements. ALA is available in liquid form as well as capsules; most experts recommend taking 100mg-300mg doses of alpha lipoic acid before meals on an empty stomach.
Zinc, Selenium, Iodine
In recent years, it’s become a buzzword to talk about superfoods—foods that pack an extra nutritional punch. But if you want to skip all of that jargon, just keep an eye out for foods rich in these three important minerals: zinc, selenium, and iodine. These are what experts call trace minerals, which means they don’t have a huge impact on your health overall but can make a big difference in specific situations. What kind of situations?
Omega-3 fatty acids are good for our immune systems. Fish, nuts, and eggs are rich in omega-3s. It’s important to make sure we consume enough of these nutrients. Some nutritional experts recommend consuming about 200 mg of EPA + DHA each day for adults (the amount in 3–4 servings of fish). One serving is defined as 8 oz of cooked salmon, 7 walnut halves, or 2 large eggs; look at package labels to see how your food measures up!
If you’re deficient in a vitamin or mineral, your immune system is more vulnerable to illness. But research has found that taking dietary supplements is no way to keep your immune system strong. The key is getting nutrients from food. Vitamin C, for example, is absorbed best when it’s eaten with vitamin E-rich foods, like tomatoes. Your body won’t absorb nutrients taken as supplements unless you pair them with other food sources of antioxidants (like whole grains). So, invest in good multivitamins—take daily—but don’t take nutritional supplements alone. To support a healthy immune system, eat at least five servings of fruits and vegetables every day and make sure you’re getting enough vitamin C by pairing it with E-rich foods.