By Dr. Umar Abdulmajid |
We all need a robust immune system to defend the body against illnesses and infections. In an era where health consciousness is on the rise, understanding what vitamins are good for the immune system can help you make informed choices to support your body's natural defences.
To give you a helping hand we have compiled this comprehensive guide that will explore the essential vitamins that play a pivotal role in maintaining and boosting immunity, their benefits, sources, and recommended daily intake. Read on to find out more.
The immune system is a complex network of cells, tissues, and organs that protect the body from harmful pathogens (bacteria or viruses that can cause disease). It recognises and neutralises bacteria, viruses, and other foreign invaders, preventing infections and diseases. A strong immune system reduces the frequency of illnesses and helps ensure faster recovery when you do fall sick. So it’s fair to say that a strong immune system is something we all want!
Vitamins are organic compounds that are crucial for various bodily functions, including immune responses. They act as antioxidants, support cell growth and repair, and enhance the production of antibodies. By incorporating the right vitamins into your diet, you can significantly improve your immune system's efficiency. Generally, vitamins are only required in small amounts, but each plays an important role in maintaining your health and bodily function.
When discussing what vitamins are good for the immune system, Vitamin C tops the list. This powerful antioxidant helps protect cells from damage caused by free radicals, supports the production of white blood cells, and enhances the skin's defence mechanisms. Sounds good, right?
Benefits:
Boosts the production of white blood cells, which are vital for fighting infections.
Enhances the skin's barrier function, acting as the first line of defence.
Reduces the duration and severity of colds.
Sources of Vitamin C:
Citrus fruits such as oranges, lemons, and grapefruits.
Strawberries, kiwi, and bell peppers.
Dark leafy greens like spinach and kale.
Recommended Daily Intake:
Adults: 40mg per day. For the Diso vitamin C strips the recommended dosage is 1-2 strips on the tongue daily and allowing it to dissolve.
For those who need an extra boost, vitamin C strips can be a convenient and effective option.
Vitamin D is another crucial nutrient for the immune system. It modulates the immune response, reducing the risk of infections and inflammation. Given the often limited sunlight exposure in the UK, especially during the winter months, maintaining adequate levels of Vitamin D can be challenging but essential.
Benefits:
Regulates the production of antimicrobial proteins that kill pathogens.
Reduces the risk of respiratory infections.
Supports the overall function of the immune system.
Sources of Vitamin D:
Sunlight exposure.
Fatty fish like salmon, mackerel, and sardines.
Fortified foods such as milk, cereals, and orange juice.
Recommended Daily Intake:
Adults: 10 micrograms per day, especially during autumn and winter.
Vitamin A plays a vital role in maintaining the structure and function of the mucosal cells in the respiratory and digestive tracts, which act as a barrier against infections. It is one of the most important immune system vitamins as it also supports the production and function of white blood cells.
Benefits:
Maintains the integrity of skin and mucosal cells.
Enhances the function of white blood cells.
Supports vision and skin health.
Sources:
Animal products like liver, dairy, and fish.
Plant-based sources such as carrots, sweet potatoes, and spinach.
Recommended Daily Intake:
Adults: 800 μg (micrograms)
Vitamin E is a potent antioxidant that helps combat oxidative stress, which can weaken the immune system. It enhances the body's immune response by supporting the function of T-cells, a type of white blood cell.
Benefits:
Protects cells from oxidative damage.
Supports the function of T-cells.
Enhances the body's ability to fight off infections.
Sources:
Nuts and seeds such as almonds, sunflower seeds, and hazelnuts.
Vegetable oils like sunflower, safflower, and wheat germ oil.
Green leafy vegetables.
Recommended Daily Intake:
Adults: 12mg per day.
When it comes to B vitamins, there are a whole family of vitamins that are good for your immune system. These include B6, B9 (folic acid), and B12. They play a role in the production and maintenance of new cells, including red and white blood cells.
Benefits:
Vitamin B6 supports biochemical reactions in the immune system.
folic acid (B9) is essential for DNA synthesis and repair.
Vitamin B12 helps in the production of new cells and maintains nerve health.
Sources:
Vitamin B6: Poultry, fish, potatoes, and bananas.
folic acid (B9): Leafy green vegetables, legumes, and fortified cereals.
Vitamin B12: Meat, fish, dairy products, and fortified plant-based milks.
Recommended Daily Intake:
Vitamin B6: 1.4mg per day for men, 1.2mg per day for women.
folic acid (B9): 200 micrograms per day.
Vitamin B12: 2.5 micrograms per day.
We all want to be as fit and healthy as possible, which is why you’re likely always on the lookout for how to boost your immune system. Here are some of our top tips:
Maintain a Balanced Diet: Incorporate a variety of fruits, vegetables, lean proteins, and whole grains to ensure you receive a wide range of nutrients.
Stay Hydrated: Proper hydration is vital for overall health and helps the immune system function efficiently.
Exercise Regularly: Moderate physical activity can boost immune function and improve overall health.
Get Adequate Sleep: Quality sleep is crucial for maintaining a healthy immune system.
Manage Stress: Chronic stress can weaken the immune system, so finding ways to relax and manage stress is important.
Understanding what vitamins are good for the immune system can significantly impact your overall health and well-being. Incorporating essential immune system dissolvable strips and vitamins, such as those discussed above, into your daily routine has never been easier thanks to the health and wellness vitamin supplements available at Diso.
