Vitamins and Minerals: The Benefits of Taking Them

Vitamins & Minerals
There are vitamins and supplements that can help boost your immune system to reduce the severity of infections and shorten the duration of illnesses caused by viruses and bacteria. Many vitamins can be found in our daily diet, especially by following Canada’s Food Guide. 

However, due to your activity or condition, you may require additional vitamins and minerals which are available as supplements. Consult with your pharmacist who can help make recommendations based on your needs. We will help clarify the benefits and source of some of the key vitamins and minerals, as well as alternative products that can help your immune system.

Vitamin A – Retinol

Benefits: Needed for tissue in the respiratory and digestive tracts

Sources: Cod liver oil, liver, dairy products, carrots, pumpkin, spinach

Vitamin C – Ascorbic Acid

Benefits: Strengthens the immune system to reduce the duration of cold symptoms

Sources: Citrus fruits, guava, papaya, kiwi, leafy green vegetables

Vitamin D

Benefits: Absorbs calcium that supports healthy teeth, bones; facilitates normal immune system function

Sources: Milk, herring, fish oils, egg yolk, sardines, tuna, sunflower seeds, sunshine

Vitamin E – Tocopherol

Benefits: Antioxidant, supports immune system, helps skin healing and prevents scarring

Sources: Peanut and sunflower oil, peanut butter, sunflower seeds, almonds, olive oil

Iron

Benefits: Enables red blood cells to carry oxygen and white blood cells to fight infections

Sources: Liver, red meat, spinach, dried fruits, leafy green vegetables, fortified cereals

Selenium 

Benefits: Supports cognitive function and a healthy immune system

Sources: Brazil nuts, seafood, meats

Zinc 

Benefits: Strengthens the immune system; helps wound healing, sense of taste and smell

Sources: Avocado, lima beans, oats, rye, wheat, dates, pomegranates

Speak to your medical professional or pharmacist for more information.

The material in this blog was sourced from:  mayoclinic.org; travel.gc.ca; cdc.gov/travel. It is intended for information purposes only and should not be used in place of consultation with a healthcare professional. Participating retailers/pharmacies, vendors, and/or agencies are not responsible for errors, omissions, or inconsistencies with respect to the information contained in this flyer and do not accept liability whatsoever for reliance by the reader on the information contained herein.