Vitamins & Minerals that Boost your Immune System
Updated: Apr 27
The new Coronavirus particularly affects individuals with a weakened immune system. Health experts advise that maintaining a healthy immune system is key to fight off the virus. So, wich vitamins can you take that strengthen the immune system?
What is COVID-19?
"Human coronaviruses can sometimes cause lower-respiratory tract illnesses, such as pneumonia or bronchitis. This is more common in people with cardiopulmonary disease, people with weakened immune systems, infants, and older adults" (CDC - Centers for Disease Control and Prevention).
Vitamins that boost your immune system
In this article, we are sharing the vitamins that play a vital role in strengthening the immune system so that your body can build antibodies. And the great news is that you can get most of these vitamins by adding BIX to your water.
BIX Recovery contains 200 mg of VITAMIN C plus many more immune-boosting ingredients such as ZINC, IRON, VITAMIN E, and COENZYME Q10, as well as Bromelain, Magnesium, Calcium, Potassium, Sodium and BCAA's.
5 key vitamins
1. VITAMIN C (200 mg)
Did you know that VITAMIN C is one of the biggest immune system boosters?
A lack of Vitamin C makes you more prone to nasty bugs and viruses. Daily intake of Vitamin C is essential in strengthening your immune system because your body can’t produce or store it.
Studies have shown that 200 mg up to 1 g of Vitamin C a day boosts your immune system and prevents you from getting sick. This effect is multiplied if you drink 2-3 liters of water daily.
Especially dry mucous membranes make your airways more prone to bacteria and viruses. This is why you want to keep them as moist as possible by taking in 2-3 liters of water a day.
Adding 1 tablet of BIX to your water provides your body with 200 mg of Vitamin C which equals the amount of Vitamin C in 3 oranges.
Also, you should be eating foods that are rich in Vitamin C, such as tangerines, oranges, grapefruits, spinach, kale, bell peppers, and broccoli.
2. ZINC (10 mg)
Zinc is a powerful antioxidant that protects your cells from cell damage and attacks infected cells. It plays a crucial role in the development of immune cells and their proper functioning.
The recommended daily intake varies between 5 - 15mg - depending on age.
Foods rich in Zinc are beans, nuts, and wholegrain cereals.
3. IRON (2.5 mg)
Iron is key in boosting your immune system. It increases the production of red blood cells, which are responsible for providing oxygen to damaged cells and organs and thereby restore them.
Studies also show a correlation between iron levels and sleep quality. With healthy iron levels, your sleep quality might be a little better, and we all know how important sleep itself is to maintain a robust immune system.
The recommended iron intake for most adults ranges around 8 mg per day.
Foods rich in iron are dark leafy greens (such as kale, spinach, and broccoli), seeds, nuts, white beans, lentils, and dark chocolate.
Note: The absorption of iron improves by taking it together with Vitamin C.
4. VITAMIN E (50 mg)
Studies have shown that Vitamin E supplementation enhances the functioning of our immune system and reduces the risk of infection, such as respiratory infections - particularly in the elderly. Vitamin E is also an antioxidant that prevents your body from cell damage.
The recommended daily intake of Vitamin E ranges around 15 mg for most people. However, for people who are exposed to higher environmental or lifestyle risk factors, such as air pollution, cigarette smoking, ultraviolet (UV) radiation from sunlight, can benefit from a higher Vitamin E supplementation.
Foods rich in Vitamin E are sunflower seeds, hazelnuts, peanuts, almonds, spinach, broccoli, kiwi, and mango.
5. Coenzyme Q 10 (10 mg)
Coenzyme Q 10 (CoQ10) acts as an antioxidant and plays an essential role in strengthening the immune system. It creates a defense mechanism against free radicals in our bodies that are causing damage to immune cells.
The recommended daily intake ranges between 50 - 100mg.
Foods rich in Q 10 are peanuts, sesame seeds, cauliflower, broccoli, and strawberries.
Disclaimer: Remember that dietary supplements don't replace nutrients from real foods but they are a great way to get some extra vitamins and minerals - especially when you work out, when you live in a hot & humid environment when you are exposed to air pollution and other chemicals, when you live a busy lifestyle, or if you are deficient in certain nutrients.