Vitamins for Better Immune System| Ways to Improve Immune System

Best 5 Vitamins to Boost your Immunity

Best 5 Vitamins to Boost your Immunity

If you fall sick very often or frequently suffer from flu sore throat and skin infections.

It's possible your body needs vitamins to boost the immune system. Vitamins play a vital role in the immune system, which extends to both innate and adaptive immune responses.

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 five important vitamins that you need to include in your diet to boost your immune system and fight off infections.

1. VITAMIN A

VITAMIN A

Our first vitamin that is essential to boost the immune system is the vitamin A.

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 eradicated quickly in case of an infection. If your white cells are off the chances of infection will increase greatly. 

Vitamin A can be found in vegetables such as carrots spinach broccoli and cabbage. Also it's found in dairy products like milk butter and even fruits like melons apricots and mangoes.

READ: 9 Simple (But Important) points about the Causes of oily skin

2. VITAMIN B

VITAMIN B

Vitamin B also helps to strengthen the immune system.

Vitamin B is not just a single vitamin rather a complex of eight vitamins that have numerous roles in our immune system. For example 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 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 or b9 is low there's 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 add variety.

Eat vegetables like asparagus as well as meat and fish in order to have enough vitamin B in your diet.

3. VITAMIN C

VITAMIN C

Perhaps vitamin C is one vitamin you are most familiar with because it has been used since 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 infections.

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.

Nevertheless between C can also be found in huge quantities in other vegetables like red bell peppers. Try mixing up your sources to eat different foods in every meal.

READ: 18 Benefits of Papaya Leaves & its Incredible uses

4. VITAMIN D

VITAMIN D

Evidence-based studies that vitamin D reduces the probability of contracting respiratory tract infections both respiratory infections that are bacterial in origin and respiratory infections that are viral in origin. 

Vitamin D increases the immune response, Unlike the other vitamins in this list, vitamin D isn't so easy to get from food.

We can take in vitamin D from supplements or our bodies can make it when we're exposed to sunlight. All you need is 10 minutes outdoors each day to get your fix.

Vitamin D can be found in some fatty fish like salmon or tuna, as well as beef liver, cheese, and egg yolks.

5. VITAMIN E

VITAMIN E

Our next immune system-boosting vitamin is vitamin E.

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.

READ: How to Control Very Oily Skin|5 Best points

6. VITAMIN K

VITAMIN K

Vitamin K is an essential fire 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.

Thus this article features five of the best vitamins for immune system health including vitamin A, vitamin B, vitamin C, vitamin E, and vitamin K. 

We also explain how each vitamin benefits the immune system as well as which foods are rich in these vitamins. 

Vitamin A rich diet will be heavy in fruits vegetables and other whole foods when you do supplement with vitamins.

It is best to choose a high-quality product made from real food sources and free from fillers or toxins. I recommend Nature's Way multivitamin supplements which contain all the vitamins.