In today’s society, many women have to play multiple roles at home and at work, right? Balancing these responsibilities often leaves little time for self-care. Especially as we age and our bodies begin to show signs of natural deterioration. Our immune systems weaken as time goes by. So it’s important to prioritize our health and protect our bodies from illness and disease. One important way to maintain good health as a woman is to eat a nutritious diet that is rich in essential nutrients. That support the immune system. Here are five key nutrients that women should focus on eating:

5 nutrients to boost immunity and maintain women’s health

1. Iron

Foods rich in iron will help stimulate the immune system to work effectively and increase strength. Foods rich in green leafy vegetables, dried beans, and meat can provide a lot of iron. Women between the ages of 19-50 should receive 20 milligrams of iron per day. But if women are 50 years old and up, they should receive about 10 milligrams per day.

2. Vitamin C

Choose to eat fruits, vegetables and foods that are rich in water-soluble vitamin C. This will help increase the efficient movement of white blood cells, especially in neutrophil cells. This will help reduce infection and make your skin look bright. It will reduce allergic symptoms in allergy patients by reducing histamine levels and will help reduce the risk of catching the flu, reduce inflammation and increase good cells in the body.

3. Vitamin E

Foods in the vitamin E group include rice bran oil, natural oils, grains, and various seeds. You should receive 11 milligrams per day. Reduces inflammation, and strengthens the mucous membranes.

4. Arginine

Arginine is a group of proteins and is an essential amino acid that the body should receive. If there is not enough, you will have to eat foods in the protein group, both meat and plants, to increase this substance. It will help stimulate the secretion of growth hormone, which is very important for women, and help increase muscle mass and reduce fat mass.

5. Glutamine

Glutamine is also one of the protein groups and is an amino acid that helps fight free radicals in the body along with helping to create the enzyme glutathione sufficient for the use of the women’s body each day along with having the property of helping to develop cells in the digestive system that will act as a shield to protect germs from entering the body’s immune system.

The intake of protein and amino acid compounds within protein should be approximately 0.8-1 grams per kilogram of body weight per day. As for vitamin C and vitamin E, women should receive 85-11 milligrams per day in order to have sufficient use. This will prevent women from being at risk of serious diseases, stimulate the immune system well, and always maintain strength.