Introduction
Most of us are thinking about strengthening and improving our immunity these days.
There may be some validity to the proverb “An apple a day keeps the doctor away” after all. Your immune system can be strengthened by eating healthy meals that are high in specific vitamins.
If you are frequently ill or have the flu, a sore throat, or skin diseases, it’s probable that your body requires immunity booster vitamins to strengthen the immune system. Although eating a nutritious, well-balanced meal is the greatest method to enhance your immunity booster vitamins intake, occasionally our systems require an extra push. The body requires support in the form of immunity booster vitamins and other immune-supporting elements at this point.
What Are Immunity Booster Vitamins?
Immunity booster vitamins are essential micronutrients that are required in small amounts to maintain a healthy body. They are organic compounds that perform a variety of functions in the body, including helping with metabolism, growth and development, and maintaining the health of the immune system.
Adequate intake of immunity booster vitamins through a balanced diet or supplements can help to support the body’s natural defence mechanisms against infection and disease.
Vitamins To Boost Immune System
Are you curious which vitamins strengthen the immune system?
Some vitamins that are believed to boost immunity include Vitamin C, Vitamin D, Vitamin E, Vitamin A, B6 and B12.
1. Vitamin C
Although you’ve probably heard that vitamin C helps the immune system and shortens the duration of a bothersome cold, it actually has a lot more benefits. As long as your skin barrier is intact, vitamin C helps wounds heal quickly, which is essential for maintaining your immune system, according to Simon. It has a potent antioxidant that lowers bodily inflammation, so lowering our chance of contracting illnesses and being sick.
Additionally, vitamin C helps to improve the absorption of iron from plant-based foods, which is important for the immune system to function properly. It has also been shown to shorten the duration of colds and flu.
Vitamin C Rich Foods
Vitamin C is found in many fruits and vegetables, with particularly high concentrations in:
- Citrus fruits such as oranges, grapefruits, lemons, and limes
- Berries such as strawberries, raspberries, blueberries, and cranberries
- Melons such as watermelon and cantaloupe
- Tropical fruits such as pineapples, papayas, and mangos
- Kiwi fruit
- Tomatoes
- Peppers (bell peppers, chili peppers, etc.)
- Dark leafy greens such as kale, spinach, and broccoli
- Fruits like guava, kiwi, passion fruit, and papaya
- Vegetables like red cabbage, brussels sprouts, cauliflower and sweet potatoes
Eating a diet that includes a variety of these foods can help ensure that you are getting enough vitamin C.
Vitamin C Deficiency Symptoms
Vitamin C deficiency can lead to a condition called scurvy, which is characterized by symptoms such as fatigue, muscle weakness, joint and muscle pain, and swollen, bleeding gums.
In severe cases, scurvy can also cause anemia, loss of teeth, and death.
Additionally, low levels of vitamin C can also impair the immune system, making it more difficult for the body to fight off infections.
2. Vitamin D
In a family of substances, vitamin D is a fat-soluble vitamin. Getting adequate vitamin D improves resistance to some diseases and aids in the growth and development of bones and teeth. In addition to its many other advantages, vitamin D may help lower the risk of developing multiple sclerosis (MS).
Sunlight exposure causes your body to naturally generate vitamin D. For optimal vitamin D levels in your blood, you can also take it from specific meals and supplements.
There are various crucial roles for vitamin D. Most importantly, controlling calcium and phosphorus absorption and promoting healthy immune system function.
Vitamin D Rich Foods
Vitamin D is a fat-soluble vitamin that is found in very few foods naturally. Some good dietary sources of Vitamin D include:
- Salmon
- Orange juice fortified with vitamin D
- Fortified cereal
- Dairy or plant milk fortified with vitamin D
- Tuna
- Sardines
- Egg yolks
Vitamin D Deficiency Symptoms
Vitamin D deficiency symptoms can include fatigue, muscle weakness, bone pain, and an increased risk of fractures.
Other symptoms can include muscle cramps, joint pain, and a feeling of being ill.
Severe vitamin D deficiency can lead to osteomalacia, a condition in which the bones become soft and brittle.
In children, vitamin D deficiency can cause rickets, a condition characterized by softening and weakening of the bones.
3. Vitamin E
Vitamin E is an antioxidant that helps to boost the immune system by protecting cells from damage caused by harmful molecules called free radicals. It also helps to improve the function of white blood cells, which are key players in the body’s immune response.
Vitamin E strengthens the body’s natural defences against illness and infection and keeps the skin and eyes healthy (the immune system).
It has also been suggested that vitamin E may help to improve the effectiveness of vaccines, by improving the production of antibodies, which are important in fighting off infections.
Vitamin E Rich Foods
Include these vitamin E-rich foods on your menu to strengthen your immune system:
- Nuts and seeds such as almonds, hazelnuts, sunflower seeds, and pumpkin seeds
- Vegetable oils such as sunflower oil, olive oil, and safflower oil
- Avocados
- Spinach and broccoli
- Mangoes
- Tomatoes
- Eggs
- Mangoes
- kiwi fruit
- Papaya
- Sweet potatoes
- Butternut squash
Eating a diet that includes a variety of these foods can help ensure that you are getting enough Vitamin E. It is also available as a dietary supplement and can be taken in the form of pills, capsules, or drops.
Vitamin E Deficiency Symptoms
Vitamin E deficiency is rare, but can cause symptoms such as muscle weakness, loss of muscle mass, difficulty walking, vision problems, and problems with coordination.
In severe cases, it can also lead to problems with the nervous system such as difficulty speaking, difficulty swallowing, and numbness or tingling in the limbs.
Vitamin E deficiency can also cause problems with the immune system, making the body more susceptible to infections.
Other symptoms can include anaemia, dry and rough skin, and decreased ability to heal cuts and bruises.
4. Vitamin A
Normal growth and development, the immune system, reproduction, and vision all depend on vitamin A. Your heart, lungs, and other organs function normally with the support of vitamin A.
Vitamin A Rich Foods
Vitamin A is found in a variety of foods, including:
- Liver and organ meats such as liver, kidney, and heart
- Fish such as salmon, tuna, and mackerel (especially the oily fish)
- Dairy products like milk, cheese, and yogurt
- Egg yolks
- Yellow and orange fruits and vegetables, such as sweet potatoes, carrots, pumpkins, apricots, and cantaloupe
- Leafy green vegetables like spinach, kale, and collard greens
- Squash, broccoli, and red bell pepper
Vitamin A also comes in two forms: retinoids (found in animal-derived foods) and carotenoids (found in plant-based foods) which convert to vitamin A in the body as needed. Beta-carotene is the most common carotenoid found in food and it is found in high levels in sweet potatoes, carrots, pumpkin and spinach.
Vitamin A Deficiency Symptoms
Vitamin A deficiency can cause a variety of symptoms, including vision problems such as night blindness, dry eyes, and a decreased ability to see in dim light. It can also cause skin problems such as dry, rough skin and increased susceptibility to infections.
In severe cases, it can lead to xerophthalmia, a condition characterized by dryness and thickening of the conjunctiva and cornea of the eye, which can lead to blindness.
Vitamin A deficiency can also lead to anaemia, and increase the risk of respiratory and diarrheal infections. It can also affect the growth and development in children.
5. Vitamin B6
Vitamin B6, also known as pyridoxine, plays an important role in the immune system by helping the body to produce the cells and chemicals that make up the immune response. It helps to produce white blood cells, which are key players in the body’s immune response, specifically the formation of lymphoid cells and the production of antibodies, which are important in fighting off infections.
Vitamin B6 is also involved in the production of neurotransmitters, which are chemicals that help to transmit signals in the nervous system, and it plays a role in the production of the hormone melatonin, which helps to regulate the body’s sleep-wake cycle.
Vitamin B6 Rich Foods
Food sources of Vitamin B6 include:
- Meat, poultry, fish, and shellfish
- Potatoes and other starchy vegetables
- Fruits (banana, avocado)
- Legumes (chickpeas, lentils, soybeans)
- Nuts and seeds
- Whole grains
Vitamin B6 Deficiency Symptoms
Vitamin B6 deficiency can cause a variety of symptoms, including anaemia, skin disorders, depression, confusion, and irritability. It can also cause symptoms such as weakness, fatigue, and a loss of appetite.
Deficiency of vitamin B6 can also cause peripheral neuropathy, which is a tingling or numbness in the hands and feet. It can also lead to skin rashes, cracked and sore lips, and a smooth tongue.
Other symptoms include seborrheic dermatitis, convulsions, and microcytic anemia.
Vitamin B6 deficiency can also lead to problems with the immune system, making the body more susceptible to infections.
6. Vitamin B12
Vitamin B12 plays an important role in the immune system by helping to produce red blood cells and maintaining the proper function of nerve cells. It is also involved in the production of DNA, the genetic material in all cells, and a deficiency of this vitamin can lead to DNA damage in immune cells.
Vitamin B12 helps in the production of white blood cells, which are key players in the body’s immune response, specifically the formation of myeloid cells and lymphoid cells. It also helps in the production of antibodies, which are important in fighting off infections. It also works in combination with other B vitamins to help the body produce energy, which is essential for the function of all cells, including immune cells.
Vitamin B12 Rich Foods
Food sources of Vitamin B12 include:
- Meat, poultry, fish, and shellfish
- Dairy products
- Eggs
- Fortified breakfast cereals
- Fortified soy and rice beverages
Vitamin B12 Deficiency Symptoms
Vitamin B12 deficiency can cause a variety of symptoms, including anemia, fatigue, weakness, constipation, loss of appetite, weight loss, nerve damage, and neurological symptoms. The symptoms of nerve damage can include numbness and tingling in the hands and feet, and difficulty walking.
Other symptoms can include memory loss, confusion, depression, and dementia in severe cases.
Vitamin B12 deficiency can also cause a swollen, inflamed tongue and a loss of sense of taste. It can also cause a loss of color vision, ,problems with balance, problems with the immune system, and making the body more susceptible to infections.
Eat a Colourful Diet to Get Your Vitamins
When selecting fruits and veggies at the supermarket or farmer’s market, remember this straightforward rule: Fruits and vegetables should be as colourful as possible. (And also prettier!)
Eat a variety of foods and make an effort to eat fruits and vegetables in every shade of the rainbow. Your plate will appear more appealing, and you’ll make sure you’re eating as many health-improving vitamins and nutrients as you can.
It is important to note that, while immunity booster vitamins can help to support the immune system, they should not be considered as a replacement for other forms of protection such as vaccines and proper hygiene practices.
Taking excessive amounts of certain immunity booster vitamins can have negative effects on health. It is always best to consult with a doctor or a nutritionist to determine the appropriate dosage of immunity booster vitamins and what is best for your individual needs.
Instead of aiming to strengthen the immune system, it is preferable to think about maintaining its balance and health. To reach this equilibrium, dietary and lifestyle adjustments should be adopted.
In order to maintain balance, it’s important to take care of other essential factors of your health and well-being in addition to eating and drinking appropriately. Keep your relationships strong, get enough sleep, ensure appropriate digestion, lessen long-term stress, and practise mindful eating.