The 4 Best Immune System Vitamins

Vitamins have properties to assist fight off a variety of illnesses and protect against damage to cells. Many foods contain vitamins that protect the defense mechanisms. Although many dietitians recommend getting vitamins in the diet, taking vitamin supplements could be a helpful and easy way to absorb the vitamin in to the body if particular foods aren't available. Some vitamins convey more immune protection power than the others.

Vitamin C

Vitamin C has been long acknowledged as an important nutrient for the defense mechanisms. Vitamin C is vital in the manufacture of white blood cells that defend your body against both infection and toxins. Scorbutic acid also plays a role in a protein called interferon, that is released from cells in reaction to the presence of a pathogen, like a virus or bacteria, and activates the immune cells to battle the invader.

Although the official Recommended Dietary Intake for scorbutic acid for adults is 60-75 mg each day, many health experts feel this can be set too low for optimal defense mechanisms function. 200 milligrams each day is a safe level and simple to achieve with a diet which includes at least six servings of vegetables and fruit each day.

Vitamin E

Vitamin E is yet another important nutrient that energizes the production of B-cells, which are a type of lymphocyte that leave antibodies to destroy bacteria in the body.

Foods full of vitamin E include nuts, seeds, vegetable oils and whole grain products. The recommended daily intake for adults is 15 milligrams, or approximately 22 IU each day. Most supplements contain much more than this, because people need about 50% a lot of synthetic form to obtain the equivalent the nutrient than from foods.

Vitamin A

Vitamin A is important for the regeneration from the mucous barrier in the intestine that keep infection from the body. It also regulates the defense mechanisms through its role within the production of white blood cells. Beta-carotene is really a precursor to vitamin A, meaning the body uses the nutrient and transforms it in to the vitamin form. Beta-carotene belongs to several antioxidants called carotenoid  which boost the number of infection-fighting cells in the body, including T-cells, a kind of lymphocyte similar to B-cells that fight antigens or infections.

Although vit a is necessary for immune function, excess vit a may actually hinder immunity. Foods are suggested over supplements to ensure a sufficient level of the vitamin. Foods full of vitamin A include liver, dairy, whole eggs and fortified foods. Foods full of beta-carotene are orange-colored fruits and vegetables, such as mango, carrots and yams.

Vitamin B6

Pyridoxine, the chemical name for vitamin B6, isn't as well known for its immune system contribution. Your body needs B6 to make hemoglobin, a component of the red blood cell that carries oxygen towards the body tissue. B6 is also necessary for protein metabolism and cell growth. Some animal research indicates a link between vitamin B6 deficiency and decreased antibody production.
Vitamin B6 can be found in many foods, such as fortified cereals, beans, meat plus some fruits and vegetables. Adults need between 1.3 and 1.7 milligrams each day.

Other Important Nutrients

As mentioned, vitamins operate in concert with other dietary nutrients to help keep the immune system in working order. Zinc, for instance, is a mineral that works with beta-carotene in enhancing the number of T-cells to fight infection. Ensuring a suitable intake of protein and efa's, such as omega-3’s from fish or flax, is essential for cell and tissue building. And foods which contain allicin, such as garlic and onions, might help with antibody production.