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If you fall sick very often or frequently suffer from flu, sore throat and skin infections, It’s possible that your body needs vitamins to boost the immune system.
The best way to increase your vitamin intake is by having a healthy and balanced diet. But sometimes our bodies need an extra boost.
Most of the time, the immune system does its job by keeping us healthy, however, if the system sometimes fails to defend us, it can result in illness, infection, or diseases.
This is where the body needs reinforcements in the form of vitamins and other immune-boosting nutrients.
In this article, we will look at the top 5 important vitamins which you need to include in your diet to boost your immune system and fight off infections.
Vitamin A takes part in the production of White blood cells in the bone marrow and helps the body to fight infections from various types of bacteria, viruses and other pathogens.
This is key when a virus is present in the body. White blood cells will fight the virus and even eradicate it quickly in case of an infection. If your white cells are off, the chances of infection will greatly increase.
Vitamin A can be found in Vegetables such as carrot, spinach, broccoli, and cabbage. Also, it’s found in dairy products like milk, butter, and even fruits like melons, apricots, and mangoes.
VITAMIN B COMPLEX
Vitamin B strengthens the immune system; Vitamin B is not just a single vitamin, rather a complex of 8 vitamins that have numerous roles in our immune system.
- folate or Vitamin B9 promotes the production and function of white blood cells,
- Vitamin B12 or cobalamin is also essential for the production of immune cells.
- Vitamin B6 or Pyridoxine plays a critical role in energy levels and immunity.
Vitamin B is the key to the overall function of the body because it regulates the absorption of a lot of other components as well.
When either Vitamin B12 of B9 is Low, there is usually a decrease in a number of circulating antibodies as well. Thus the body will be exposed to a large number of infections and the capability of quickly recovering from infections will diminish.
Foods like Avocados, strawberry, and banana are very rich in vitamin B while other foods like dairy products such as Yogurt or milk also have it in sufficient quantities.
To eat a variety, eat vegetables like asparagus as well as meat and fish in order to have enough Vitamin B in your diet.
Perhaps vitamin C is one vitamin you are most familiar with because it has been used for ages to boost immunity and decrease the duration of colds and flu.
Vitamin C also called the ascorbic acid is an essential micronutrient for humans and one of the most widely consumed dietary supplements in the world.
Vitamin C increases the production of interferons, a protein that helps the immune cells to fight viral infection.
Many research groups have suggested the importance of Vitamin C indeed. And it is still considered one of the best vitamins to promote a strong immune system.
Vitamin C can be found in citrus fruits like oranges and lemons as well as other fruits like blackberries, guava, kiwi, and strawberries. It can also be found in huge quantities in other vegetables like red bell peppers.
Try mixing up your sources to eat different types of foods in every meal.
Vitamin E helps the immune system because of its antioxidant properties, it helps fight free radicals and helps ourselves to regenerate and work seamlessly.
It can be found in walnuts, almonds, peanuts, and it is also found in sunflower seeds, spinach, and broccoli.
The best oils that have this Vitamin are the sunflower oil, Wheat germ oil, and soybean oil.
Vitamin K is an essential fat-soluble vitamin involved in heart and bone health, however, it is also among the best vitamins for the immune system health.
Vitamin K acts as a cofactor for many plasma proteins and strengthens our innate immunity. Vitamin k that we absorbed from our diet is related to intestinal bacteria.
Therefore, the blood vitamin K levels greatly depend upon our digestive health.
Vitamin K is found in green leafy vegetables like spinach, kale, turnip greens, parsley, and green leaf lettuce. Fruits like Prunes, Kiwi, pomegranate, and dried figs are also rich in Vitamin K.
In this article, we have discussed 5 Vitamins for immune system health including Vitamin A, vitamin B, Vitamin C, Vitamin E, and Vitamin K.
We also explained, how each vitamin benefits the immune system as well as which foods are rich in these vitamins.
A vitamin-rich diet will be heavy in fruits, vegetables, and other whole foods.
Please share the information with your friends and family members if you find it useful.