It is recommended to strengthen the immune system by eating vitamins and minerals from food instead of using supplement pills

These days, with the spread of the corona virus, the importance of strengthening the body's immune system is understood more than ever, but unfortunately, most people have not received the vitamins and minerals their body needs, and they think that this need will be met only by consuming a lot of certain fruits, such as oranges, while the body It requires the consumption of a wide range of fruits and vegetables

According to Salam No, a healthy immune system requires a balanced combination of vitamins and minerals, as well as a suitable pattern of sleep and regular exercise, and it is recommended that, except for some exceptions, it is better to get vitamins and minerals from your food instead of pills. Get a supplement

Here are some tips for getting the vitamins and minerals needed to strengthen the immune system, quoted from the "Cleveland" Health Organization website

:Vitamin C

Most people know about the importance of the role of vitamin C in strengthening the immune system, but they do not know the sources of this vital vitamin except for citrus fruits such as oranges. Green leafy vegetables such as spinach, as well as cabbage, bell peppers, Brussels sprouts, strawberries and papaya are also excellent sources of this vitamin. In fact, vitamin C is found in many foods, and most people don't need to take supplements unless recommended by a doctor

:Vitamin E

Like vitamin C, this vitamin is a strong antioxidant that helps the body to prevent infections. Almonds, peanuts, hazelnuts and sunflower seeds are rich in vitamin E. Spinach and broccoli are also a source of this vitamin. Vitamin E is necessary for about 200 biochemical reactions in the body, so it is very important for the functioning of the body's immune system. It is also recommended to consume foods rich in vitamin B6, including bananas, low-fat chicken breast, cold water fish such as tuna, baked potatoes, and peas along with vitamin E

:Vitamin A

To get this vitamin, you should go for colorful foods. Foods that have colorful compounds called carotenoids include carrots, sweet potatoes, pumpkins, cantaloupes, and pumpkins, and the body converts carotenoids into vitamin A. These foods have an antioxidant property to strengthen the body's immune system against infection

:Vitamin D

While it's best to get most of your vitamins from food, vitamin D may be an exception. You can increase your intake through foods such as fatty fish including salmon, mackerel, tuna and sardines and fortified foods such as milk, orange juice and cereals. Many people have a hard time absorbing vitamin D from food, so if you are deficient in vitamin D, talk to your doctor about taking vitamin D supplements

:Folate/folic acid

Folate is the natural form of this mineral and folic acid is its synthetic form, which is often added to foods due to its health benefits. To get more folate, regularly add beans and peas, as well as green leafy vegetables to your plate. Also, some foods enriched with folic acid, including fortified breads, pasta, rice and other grain products 100 There are bran percentages available in the market that you can check the labels on these products to make sure they are rich

:Iron

Iron, which plays an important role in transporting oxygen throughout the body, exists in many forms. The body can easily absorb the "heme iron" found in lean chicken and turkey meat. Seafood is also rich in iron. There is another form of iron in beans, broccoli and cabbage, which, of course, is more difficult for the body to absorb, but it is possible

:Selenium

Selenium has a significant effect in strengthening the body's immune system, especially in reducing the speed of the body's overreaction to some aggressive types of cancer. Garlic, broccoli, sardines, tuna, Brazil nuts and oats are important sources of selenium

:Zinc

Zinc is found in chicken and lean red meat, baked beans, yogurt, peas, oysters, and crab. Zinc slows down the immune response and controls inflammation in the body

Also, doctors have recommended that if you don't have access to some foods, you can use their frozen type and don't worry about this type of food