Best Vitamins that Strengthen Immune Function:
In a perfect world, we won’t need vitamins or supplements to boost our immunity, we’d just make sure that we eat a balanced healthy nutrients-based diet, and we’d be good to go! But unfortunately, this rarely happens, Not just because we fail to follow a healthy diet but also because of unwanted situations that may affect our health and well-being, like physical stress, inflammatory issues, etc.; when these cases happen, we may need more certain nutrients and vitamins that we often get from food!
And that’s exactly why we rely on supplements and vitamins that can boost our immunity system!
Supplements like: Vitamin C, Vitamin A, Vitamin D, Vitamin B5, Vitamin E, and Zinc.
How does the Immunity System Works ?!
First things first, let’s talk about the Immunity System And How It Works; every day, we’re exposed to potentially harmful microbes and viruses of all sorts, and our immune system acts like a shield that protects us against those harmful microbes viruses, and parasites. Our immunity protects us and takes immediate action.
What Factors Can Affect Our Immune System?!
Older Age:
As we age, our internal organs that are responsible for immunity, like bone marrow or thymus, may become less sufficient and produce lesser immune cells that are essential to fight off viruses!
Environmental Toxins:
We live in a world full of pollution (smoke, excessive alcohol, air pollution). All these substances can affect our immunity system and suppress its normal activity.
Excess Weight:
Obesity is associated with low-grade inflammation. That prevents immunity cells from doing their normal activity as well.
Poor Diet:
Malnutrition or a diet lacking one or more nutrients can impair the production and activity of immune cells and antibodies.
Chronic Diseases:
Autoimmune and immunodeficiency disorders attack and potentially disable immune cells.
Chronic Mental Illness:
Stress releases hormones like cortisol which affects and suppresses inflammation and deactivates immune cells, aka White blood cells.
Lack Of Sleep And Rest:
Sleep is the time when your body rests, but immunity cells get active and produce cytokines that help in restoring your body and fight off infections!
That’s why it’s crucially important to boost our immunity system with a healthy balanced diet plus supplements that boost immunity.
Vitamin C For Immunity:
Vitamin C ( Ascorbic acid) is one of the most important vitamins that are essential for immunity; our bodies can’t produce vitamin C, meaning it must be taken by foods or supplements!
The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men.
While it’s commonly advised to get your vitamin C intake from foods, many people take supplements to meet their needs.
Vitamin C has many benefits in boosting your immunity and overall well-being:
- May reduce your risk of chronic disease.
- May help manage high blood pressure.
- May lower your risk of heart disease.
- May reduce blood uric acid levels and help prevent gout attacks.
- Helps prevent iron deficiency.
- Protects your memory and thinking as you age.
Vitamin A For Immunity:
Vitamin A boosts immunity function. It influences cell development and increases the activity of immune-system cells. This may help in fighting against cancer, and other unwanted microbes and viruses.
Vitamin A is a fat-soluble vitamin that can be found in many foods and can be taken as a supplement if needed.
It’s important for boosting immunity and has other important benefits:
- Maintains good vision and eye health
- Maintains healthy cell growth
- Maintains healthy reproduction and healthy fetal development
Vitamin B6 For Immunity:
Vitamin B-6 (pyridoxine) is important for normal brain development and for keeping the nervous system and immune systems healthy.
Vitamin B6 can be found in food sources of vitamin B-6 including poultry, fish, potatoes, chickpeas, bananas, and fortified cereals.
It can also be consumed as a supplement if needed.
It’s important for boosting immunity and has other important benefits:
- May Improve Mood and Reduce Symptoms of Depression
- May Promote Brain Health and Reduce Alzheimer’s Risk
- May Prevent and Treat Anemia by Aiding Hemoglobin Production
- May Be Useful in Treating Symptoms of PMS
- May Help Treat Nausea During Pregnancy
- May Prevent Clogged Arteries and Reduce Heart Disease Risk
- May Help Prevent Cancer
Vitamin D For Immunity:
Vitamin D plays an important role in immunity. It can modulate innate and adaptive immune responses.
Deficiency in vitamin D is associated with increased autoimmunity.
Vitamin D can be found in foods and can be taken as supplements if needed.
It’s important for boosting immunity and has other important benefits:
- May prevent certain types of cancer.
- Boosts mood
- May aid in weight loss
- May lower the risk of rheumatoid arthritis.
- May lower the risk of type 2 diabetes.
- May help lower blood pressure.
- May reduce the risk of heart disease.
Vitamin E For Immunity:
Vitamin E plays an important role in boosting the immunity system; it helps to protect our bodies against potential illness and infection, and it supports the healthy T- cell growth that fights off infections and viruses.
Vitamin E can be found in foods and can be taken as a supplement if needed
It’s important for boosting immunity and has other important benefits:
- Acts as an antioxidant.
- May help in delaying progression of Alzheimer’s disease.
- May improve symptoms of nonalcoholic fatty liver disease.
Zinc For Immunity:
Zinc is different. It’s a nutrient that is found throughout your body; it helps your immune system and metabolism.
Zinc is also important to wound healing and your sense of taste and smell.
If you’re following a healthy balanced diet, your body usually gets enough zinc from food sources that includes chicken, red meat, and fortified breakfast cereals.
People can use oral zinc to help treat colds; the recommended daily amount of zinc is 8 milligrams (mg) for women and 11 mg for adult men.
It’s important for boosting immunity and has other important benefits:
- DNA Creation.
- Cell Growth.
- Building proteins.
- Healing damaged tissue.
Can Foods Boost Immune System?
A strong immune system helps in keeping us healthy, and specific foods can help in providing a strong immune system; however it’s important to keep in mind that immune system is a complex thing, eating a healthy balanced diet is just one way to support your immunity. It is also essential to adopt a healthy lifestyle as well, such as exercising, maintaining healthy weight, getting enough sleep, minimizing stress, and no smoking.
Sometimes as we age, food will not be enough to support our immune system that’s why Doctors advice to take oral supplements BESIDE eating a balanced healthy diet.
Here is a list of foods that can help in boosting your immunity:
Blueberries
- Turmeric
- Oily Fish
- Broccoli
- Sweet Potatoes
- Spinach
- Ginger
- Garlic
- Green Tea
- Kefir
- Sunflower Seeds
- Almonds
- Oranges/ Kiwis
- Red Bell Pepper
- Dark Chocolate
Where To Get The Best Immune Support Vitamin?
As we mentioned before, there are 6 important supplements that support immunity and assist your health and well-being. 4 of them are responsible for fighting of bacteria and strengthen your immunity.
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Boosts immune defenses by providing nutrients such as L-lysine vitamins A and C, pantothenic acid, B12, and zinc.
Provides Support for Immune Challenges.
Strengthens Immune Function.
Maintains Normal Inflammatory Balance.
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