Regardless of the age, it’s vital for athletes to avoid getting sick and building a strong immune system. When an athlete is unwell, it can result in poor performance and recovery. And, over time there will be a significant hinderances in their training adaptations and also reduced training time. But by consuming a well-balanced diet providing the right nutrition can help in building a healthy and strong immune system. Moreover, for optimum performance, athletes must ensure adequate dietary intake of foods with the right vitamins and minerals.
Furthermore, with some exceptions, it’s always best to get your daily vitamins and minerals from the right foods instead of in a pill form. In this blog post, one of the best sports academies in Kolkata has listed some of the most essential minerals and vitamins that will go a long way in boosting your immune system and ensuring optimum performance.
Vitamins and Minerals to Keep Your Immune System in Top Shape: For Athletes
For athletes to ensure their body remains healthy, protected and energized, it’s important to include the following nutrients in their diet.
- Vitamin C
Vitamin C is a water-soluble vitamin that is one of the best nutrients to help the body defend against diseases and pathogens since it acts as an antioxidant. This helps your body establish barriers and reduce oxidative stress that may be exerted on the body. Moreover, it also boosts the functioning of the lymphatic cells and helps in the regeneration of cells. It can also fight free radicals, delay certain heart diseases and prevent respiratory infections. The list of fruits rich in vitamin C are oranges, kiwi, guava, strawberries, persimmons, cherries and plums. Other foods that are a rich source of vitamin C are sweer peppers, Brussels sprouts, mustard spinach, broccoli, parsley, thyme and kale.
- Vitamin D
Another essential vitamin, this is a fat-soluble vitamin that plays a beneficial role on calcium in bone homeostasis. It can stimulate immune response and enhances the pathogen-fighting effects of macrophages and monocytes. While an important vitamin, most individuals are deficient which can have a negative impact on their immune system. Very low levels can increase risks of upper respiratory tract infections and allergic asthma. Some foods that contain a good dose of this vitamin are egg yolk, canned tuna, mushrooms and salmon. However, during winters, it’s important to include some type of supplement in your diet.
- Iron
While iron is generally associated with energy levels, what most individuals don’t know is that it also helps in building a strong immune system. This is because iron allows your cells to reach full maturity ensuring they can do their job properly. Moreover, it is also a major component in haemoglobin which is the protein present in red blood cells or RBCs. These carry oxygen from the lungs to the rest of the body. Plus, the right consumption can help in quick intracellular oxygen transport boosting the effect of white blood cells or RBCs in the body. Some food sources that are a good source of iron are chicken, canned tuna, red meat, beans, lentils, broccoli, spinach, dried apricots, liver and soy flour.
- Zinc
While a micronutrient, zinc helps the immune system fight off invading bacteria and viruses. It’s popularly used for the common cold as it has proven to be effective against it. Moreover, it is also an essential mineral required for the production of new immune system cells. The right zinc supplements can enhance the effect of lymphoid cells in your body which have an impact on repairing the damage that may be caused by pathogens and bacteria. It can heal wounds quickly and with a balanced diet, individuals can maintain their zinc levels. It can be found in many types of foods including seafood, nuts, red meat, beans, chicken, yogurt and chickpeas.
- Vitamin E
Quite similar to vitamin C, vitamin E is another antioxidant that aids the body in fighting off infections. This is possible as it contributes towards more than two hundred biochemical reactions that help the immune system function. It supports T-cell growth and defend against pathogens. The best ways to include vitamin E in your diet is to consume hazelnuts, almonds, sunflower seeds, peanut butter, soyabean oil, avocado, pumpkin, mango, soy, egg, spinach and red bell pepper.
The right nutrition will help enhance athletic performance and also boost the immune system. And, when someone has an active lifestyle, it’s vital to eat well to stay healthy. Hopefully this list of vitamins and minerals listed by one of the best sports academies in Kolkata will help you make the right decision and improve your athletic performance. Remember, with a good diet, you will have the energy you need to perform your best, whether you take part in casual sport or play professionally.