Dieticians and nutritionists suggest consuming nutrient-rich food. Nutrients like vitamins are organic compounds that are needed by the human body in a small amount. Since our body is incapable of producing them, getting them through food is the ideal way.
There are nearly 13 recognised vitamins that are either soluble or dissolvable in fat or water. The fat-soluble vitamins are stored in the liver and fatty tissue by the body. However, water-soluble vitamins are excreted from the body via urine.
Check the list below to find which vitamin increases immunity and the best food sources.
Vitamin E is considered the best antioxidant that boosts immunity. It is known to control the immune function of the body. In addition, it is fat-soluble in nature which prevents oxidative stress. This prevents the body from cell damage and reduces the risk of inflammation and various diseases.
Good Sources: wheat germ, almonds, sunflower seeds, leafy green vegetables, nuts, kiwis, vegetable oils, etc.
Vitamin A is essential for immunity and reproductive health. It is crucial for cellular communication, vision, and the proper functioning of vital organs. Due to the presence of rhodopsin, it can support the normal functioning of the cornea and conjunctival membranes.
Good Sources: Dairy products, carrots, liver, fish oils, leafy greens, tomatoes, squash broccoli, cantaloupe, etc.
If you are wondering does vitamin C increase immunity, then the answer lies in its powerful function. Vitamin C is rich in antioxidants that can prevent neutrophils and immune cells from infection-causing free radicals.
It also helps in forming skin, scar tissue, ligaments, tendons, and blood vessels. Vitamin C also heals wounds and repairs bones, cartilage, and teeth.
Good Sources: Citrus, broccoli, kale, cauliflower, kiwi, papaya, peppers, orange juice, sweet potato, cantaloupe, strawberries, tomatoes, etc.
Vitamin D is a powerful nutrient that supports the immune system. In addition, it takes care of bone health by absorbing calcium. Vitamin D deficiency can cause vulnerability to infection and increased autoimmunity.
Ideally, sunlight is the best source of getting vitamin D. You can spend at least 10-20 minutes in sunlight apart from eating a vitamin D rich diet.
Good Sources: Egg yolks, fortified milk, salmon, fortified foods such as breakfast cereals, liver, etc.
These are some of the best vitamins for the immune system that you must include in a diet. However, it is advisable to consult a doctor regarding the proportion and infection chances.
As the old saying goes, excess of anything is always bad. Consuming vitamins rich in surfeit can lead to major health issues.