A healthy and robust immune system is vital for good health and fitness. Vitamins provide the building blocks that help keep our body healthy. Some vitamins are especially beneficial in boosting our immune system, strengthening its natural resistance power. These vitamins provide the necessary boost to the immune system helping the body fight against several infections and diseases.
A strong immune system is necessary as it attacks invading microbes, pathogen, infections and other microorganisms. Our Immune system produces antibodies which help in destroying these antigens. If the immune system is not supplemented with required nutrients and vitamins, it will collapse and lose the ability to fight against infections.
The immune system is mainly affected if the diet lacks in essential vitamins. Adequate intake of vitamins not only ensures a healthy immune system but also supports and maintains cardiovascular, nervous system and skin health. Necessary Immune system vitamins also assist in the production of white blood cells, which provide excellent immunity against illness and diseases.
Vitamins which are rich in natural antioxidants prevent the damage done by oxidative stress caused due to large numbers of free radicals. Oxidative stress and free radicals increase the risk of cardiovascular disease and atherosclerosis (hardening of the arteries) and weaken the immune system.
Vitamins are classified according to fat soluble vitamins and water soluble vitamins. The vitamins which can dissolve in fats and can be stored in the body are known as fat soluble vitamins namely A, D, E and K. Some vitamins need to be dissolve in water before the body can absorb them. These vitamins are known as water soluble vitamins namely C, B6, B 12, niacin, riboflavin and folate.
Recurring infections, slow wound healing, allergies, thrush, colds, and flu are some of the common symptoms which are associated with a weak immune system. If the immune system is not supplemented with essential vitamins and nutrients over a long period of time, it can lead to diabetes, cardiovascular diseases, joint complications and even cancer. Sleep is important not only for rest and rejuvenation, but also for supporting and strengthening the immune system. Avoiding stress, including a well nourished diet and regular exercise will goes a long way in maintaining health and boosting immunity.
Immune system vitamins and minerals
Vitamins and minerals are crucial for the normal growth and development of the body. They provide essential nutrients, which are needed to perform certain complex functions in the body.
Immune system minerals play an important role with respect to energy metabolism, collagen formation, bone/teeth mineralization, antioxidant activities, detoxification, cell excitability, and blood clotting. Immune system minerals also play a key role in overall development of the body.
Minerals such as calcium, phosphorus and potassium help to build strong bones and teeth and also assist by releasing energy from food. Selenium is a powerful immune system mineral which helps to boost fertility, prevent damage to cells and tissue and also supports thyroid hormone metabolism.
Vitamin K is a potent immune system vitamin which aids coagulation, helping blood to clot, preventing excess loss of blood during an injury or accidents. Antioxidants which are found in substances such as Vitamin E, Vitamin C or beta carotene play a crucial role in maintaining and nourishing healthy skin tone by reducing wrinkles and preserving the skin’s natural health.
Vitamins and their metabolites are essential for a large number of physiological processes since they act as regulators of tissue’s growth and differentiation. Immune system vitamins also decrease inflammation and immune mediated tissue damage. They stimulate the immune response by activating T-cells, which protect the body against viruses and cancer cells. It also contains polysaccharides, which are chemicals known to boost the immune system.
The B-complex vitamins are essential for the production of energy by the body's cells, including cells of the immune system. Immune system vitamins and minerals provide excellent immune support by fighting infections, maintaining mental alertness, helping with blood clotting, forming red blood cells, and promoting good vision.
Best immune system vitamin boosters
Vitamins maintain the overall wellbeing of the immune system. They play a major role in keeping our immune system strong, fighting against viruses, germs and other harmful substances. Immune system vitamins help to regulate body’s metabolism and assist in forming bone and tissue. If the body is not supplemented with necessary vitamins, then the immune system would collapse and eventually it will lose its resistance to fight against infection and other diseases.
If the body is deprived of these vitamins for a long period of time it can result in impaired bone growth, blindness, dry skin and in severe cases it can even lead to cancer or cardiovascular complications. Vitamins such as A, B, C, D, E, and K are important immune system vitamins that assist in boosting the immunity of the body.
Let’s take a look at some of the main Vitamins that help maintain a healthy and strong immune system.
Immune system Vitamin A
- Vitamin A is crucial for a healthy immune system as it helps in the growth and repair of body tissues.
- It also helps keep eyes, skin and mucous membranes moist and neutralize free radicals in the body that can cause tissue and cellular damage.
- Diet rich in Vitamin A can reduce the risk of lung and certain types of lung cancers.
- Vitamin A eliminates free radicals that create age spots, wrinkles, and depress the immune system. By eliminating these free radicals, they keep the skin tone healthy and well nourished.
- Eggs, milk, cheese, butter, all green, carrots, mustard greens, collards, escarole and yellow vegetables are some of the best source of Vitamin A.
Immune system Vitamin B
- Vitamin B is powerful immune system vitamin which plays a crucial role in the normal working of the nervous system, heart and muscles.
- Vitamin B1 helps to generate energy and promotes growth. It helps in the metabolism of proteins, carbohydrates and fat. B1 also help to fight heart disease, tumor growth and reverse the process of aging and increase longevity.
- Vitamin B2 assists in the formation of antibodies which help fight invading microbes or infections. It helps to maintain good vision, nourished skin and healthy hair.
- Vitamin B6 is the building block of proteins and is necessary for synthesis and breakdown of amino acids.
- Vitamin B12 is essential for maintaining healthy nerve cells and red blood cells. B12 helps reduce age related vision loss as it improves the functions of blood vessels in the eye.
- Vitamin B is most important during the periods of cell division, growth and also helps to synthesize and repair DNA. B vitamins play a crucial role in the production of healthy red blood cells and prevent anemia.
- Niacinamide is type of Vitamin B which helps metabolize fat, protein and sugar as well as reduces high blood pressure and cholesterol levels.
Immune system Vitamin C
- Vitamin C facilitates the production of glutathione, which is useful for boosting immune system
- Vitamin C is known to prevent oxidation of low density lipoproteins or bad cholesterol and thus stop the development of fatty buildups in the arteries.
- It protects the body and the skin against harmful environmental pollutants.
- It plays an important role in maintaining healthy bones, teeth and gums.
- It is a key immune system vitamin and a potent radical fighter.
- It has a crucial role in the collagen formation and other essential substances.
- It is also involved in white blood cell production.
- It helps to regulate blood pressure.
- Orange, lemons, kiwi fruits, strawberries, mangos and frozen peas are some of the best sources of Vitamin C.
Immune system Vitamin D
- Vitamin D is required for bone and teeth formation and helps prevent bone degeneration.
- It also helps in the utilization and absorption of phosphorus and calcium.
- It helps to prevent bone softening diseases such as rickets in children and osteomalacia in adults
- It aids in bone and tooth formation and supports muscle and stable immune function.
- Vitamin D plays a crucial role in triggering the body's T cells to fight off invading bacteria and viruses which can cause disease.
- Exposure to early morning sunlight is an excellent source of Vitamin D. In addition to this, eggs, cheese, milk, tuna fish, salmon, mackerel, liver, beef and sardines as well as supplements and multivitamins are the best sources of Vitamin D.
Immune system Vitamin E
- Vitamin E is a potent immune system vitamin and has excellent antioxidant properties that neutralize free radicals in the body that can cause tissue and cellular damage.
- Vitamin E helps in preventing sterility.
- Vitamin E assists in the formation of red blood cells and muscle tissues
- They also reduce stress and muscle damage which is caused due to physical activity.
- Vitamin E also helps prevent anemia and other blood related disorder.
- It also helps boost fertility, especially in men.
- Vegetables oils, nuts, green leafy vegetables, wheat germ, peanuts, broccoli and shrimps are good sources of Vitamin E.
Immune system Vitamin K
- Vitamin K is the vital for coagulation. It helps blood to clot and thus stops continuous bleeding.
- It is also essential for proper functioning of kidneys and bone growth.
- It prevents calcification of arteries and other soft tissue.
- Vitamin K reduces the risk of bone fractures and osteoporosis.
- Vitamin K plays an important role in blood sugar regulation.
- It also reduces the risk of internal bleeding in liver.
- It also helps to avoid menstrual cramps, pain and enhances functioning of liver.
- Olive oil, broccoli, raw spinach, soybean, cauliflower and raw lettuce leaf are excellent sources of Vitamin K
Healthy immune system vitamins
A healthy immune system can help our body withstand damage from anti-biotic resistant bacteria and prevent the reoccurrence of pathogens. Vitamins are necessary to keep immune system healthy and robust. The most important vitamins for immune system health can be found in a well-balanced diet. Vitamins such as A, B, C, D, E, and K play an important role in maintaining a healthy immune system.
Deficiency of these vitamins can cause anemia, balance and memory problems, chronic fatigue, poor mood, and cardiovascular problems. Prolonged vitamin deficiency can lead to nerve degeneration and irreversible neurological damage.
Vitamins play a vital role by protecting the body against free radicals and also help to keep the mucous membrane healthy. Immune system vitamins also provide the necessary immune boost that helps the immune system to recognize new virus strains, which are generally overlooked by a weakened immune system. They not only enhance immune system but also help to fight against cancerous cells by producing macrophages. Vitamins also help in preventing the development of chronic diseases such as cancer, heart disease, stroke, rheumatoid arthritis, Alzheimer disease and cataracts.
Immune System vitamins for kids
A healthy diet along with some dietary supplements or fortified foods can be useful sources of nutrients and vitamins for children. Foods rich in nutritious value provide variety of nutrients and compounds that have many beneficial health effects.
Vitamins provide the necessary support to the immune system by helping in calcium absorption for children's healthy teeth and bones. They prevent loss of bone mass and cures bone disorders.
Vitamins play an important role in brain development and improve a child’s emotional development and gross motor coordination.
Vitamins such as A, B (including B complex), C, D, E, and K not only ensure full growth and development of children but also help keep a robust immune system. Some of the immune system vitamins also assist in the formation of antibodies which help to fight invading microbes or infections in children and infants.