Best Vitamins to Increase Immunity
If you are looking for an immunity booster, know that vitamins effectively help fight diseases and protect the human cell from damage.
Hence it is essential to consume a balanced diet that offers the required nutrition for complete well being.
Keep reading to find which vitamin is good for immunity and the respective food sources. It will help you plan the right diet.
Role of Vitamins to Boost Immunity
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.
Side Effects That Develop from Vitamin Overconsumption
Here is a list of side effects of consuming a high amount of vitamins to boost immune system for adults -
- Vitamin A- High intakes of some forms of vitamin A can be harmful to health. For instance, consuming high beta carotene can turn the skin yellow-orange. It can also cause dizziness, nausea, headaches, etc.
- Vitamin D- The chances of consuming vitamin D via food is impossible. However, if there are chances of hypervitaminosis D due to medicine choices, it can lead to calcium buildup. This can cause kidney and knee conditions.
- Vitamin E- Vitamin E toxicity occurs seldom. It can cause muscle weakness, nausea, bleeding risk, diarrhoea, and fatigue.
- Vitamin C- Conditions like excess dietary vitamin C are unlikely to be harmful. However, excess consumption causes issues such as abdominal cramps, diarrhoea, vomiting, nausea, etc.
The above information on which vitamin is good for immunity can help individuals prepare a suitable diet chart. Taking the doctor’s discretion before deciding on a meal plan is always essential. This would ensure you consume the right food that is nutritious and rich in vitamins.