A healthy immune system is the foundation of a healthy body. It helps to prevent illnesses and bolsters our energy levels.
The best way to keep your immune system strong is with a healthy diet. Avoid taking vitamin supplements if possible, and instead get these nutrients from foods like fruits, vegetables, nuts and seeds.
Vitamin C
Vitamin C is a water-soluble vitamin that’s essential for boosting the immune system. It helps protect the body against infection and boosts the production of white blood cells (lymphocytes) that attack pathogens.
It is also a powerful antioxidant and can help keep cancers from developing and heart disease from getting worse. It is also good for skin health.
Getting enough vitamin C is important for maintaining a healthy immune system, and it can be found in fruits and vegetables. It is also available in supplement form.
There’s also evidence that people who have low levels of vitamin C are more likely to have respiratory allergies, so taking a high-dose supplement may be helpful in treating allergy symptoms. In addition, intravenous vitamin C can be given in high doses to treat certain medical conditions.
Vitamin E
Vitamin E is a fat-soluble antioxidant that helps the body’s cells defend against oxidative damage. It also promotes optimal immune function, which can help prevent chronic diseases and inflammation.
Getting enough vitamin E from whole foods is the best way to ensure you’re obtaining all of the benefits it offers. You can find this nutrient in nuts, seeds, vegetables and vegetable oils.
It’s a good idea to pair vitamin E with other nutrients that help fight free radicals, like vitamin C. Vitamin C has the added benefit of helping to decrease oxidative stress in the body, which can increase your risk of developing a number of chronic health conditions and diseases.
Studies have also shown that vitamin E may protect against heart disease and cancer, although not all of these benefits have been confirmed. For example, a study of men and women with heart disease found no difference in the risk of cancer or deaths from cancer among those who were randomly assigned to take 400 IU/day of natural vitamin E for 7 years.
Vitamin A
Vitamin A is one of the best vitamins for boosting immune system because it helps support the body’s natural defenses and fight off infection. It also helps keep your vision sharp and supports proper heart, lungs, kidney and liver function.
You can get all the vitamin A you need from food. It is found in fish oil, natural cheeses (not processed cheese like slices of American cheese), milk products, carrots and spinach.
However, be aware that too much preformed vitamin A can be toxic. Acitretin (Soriatane(r)), which is used to treat psoriasis, and bexarotene (Targretin(r)), which is used to treat T-cell lymphoma, can cause dangerously high levels of vitamin A in the blood.
Getting essential nutrients through your diet is the simplest way to boost immunity. However, people with restrictive diets or those with a digestive disease such as Crohn’s, colitis or celiac disease may need to take a supplemental immune support product.
Vitamin B6
Vitamin B6 (pyridoxine) is an essential nutrient that helps keep your immune system strong. Its deficiency has been linked to autoimmune disorders and mood changes.
It is necessary for your body to make red blood cells and the protein interleukin-2, which directs white blood cell activity. Vitamin B6 is also important for the growth and development of your neurons.
The best way to get enough of this vitamin is to eat a healthy diet that includes poultry, fish, potatoes and fortified cereals. You can also try taking a daily supplement.
In addition to boosting your immune system, vitamin B6 may also help prevent cancer. In a recent study, high levels of this vitamin were linked to a lower risk of esophageal and stomach cancer. In addition, a high intake of this vitamin was linked to a lower risk of heart disease and stroke. And it may reduce the symptoms of depression and anxiety in young adults.