subject: Vitamins For Immune System And How To Optimize Your Health [print this page] Author: Valerie C Author: Valerie C
What is the immune system? Answer: The complex group of organs and cells that defends the body against infection and disease. A healthy immune system can protect the body from various infectious organisms and prevent the occurrence of diseases. Hence it is very important to maintain the immune system in peak condition. In order to do this, it is essential to give the immune system the right fuel to work with, that is, adequate nutrition in the form of vitamins, minerals etc. When your body lacks nutrition, you will have a weak immune system. Since our bodies can not produce the nutrients needed for optimal health, quality food plays a major factor in keeping our cells healthy and our immune system strong. Food not only provides energy to your body, but all the nutrients that are essential for a healthy immune system. The following vitamins are essential for the immune system to stay healthy. Vitamin C At the top of the list among natural immune boosters for the body, the research on the immune boosting properties of the vitamin has been extensive. The bodys immune system offers protection against a host of viruses as well as health ailments. It is of paramount importance that your body's immunity be enhanced in order to increase its ability to ward off diseases.
Vitamin C can be obtained from various fruits and vegetables including cauliflower, oranges, berries, kiwi, garlic, parsley, cabbage, red pepper, papaya, guava, broccoli, potatoes, spinach, Brussels sprouts, and tomato. Of the lettuces, romaine is the most nutritious: it has five times the vitamin C of iceberg lettuce.
Vitamin C is essential for good health. Being water soluble the body is not able to store the vitamin in adequate quantities. It is therefore important that you take in the necessary quantity of vitamin C everyday. In today's polluted environment it is important that your body has a strong defense against toxic substances to ward off diseases. Also, an active lifestyle is important to maintaining a strong immune system.
Vitamin C can help to reduce free radicals in the body that are responsible for a host of medical conditions from mild colds to even cancer. Giving high doses of vitamin C at the start of a cold has been proven to bring down the severity of the symptoms by a significant margin. Vitamin A
Vitamin A can be considered as the backbone of a healthy immune system. This vitamin helps the body in making enzymes, which can kill the germs entering the body. It can also strengthen the organs to make them capable of fighting pathogens. Vitamin A is important for the health of bones, teeth, skin, and eyes; it also keeps the mucous membranes of the lungs and nose moist and is important for respiratory health. Many vegetables contain beta-carotene, also called pro-vitamin A, which is an antioxidant that the body converts into vitamin A. Vegetables which are good sources of vitamin A - many of which are orange or dark green - include broccoli, carrots, dark leafy greens, pumpkin, sweet potatoes, winter and summer squashes, beetroot and garlic.
Vitamin B
B vitamins are essential for the body as they are suppliers of energy. This energy can vitalize the immune system too. According to some researchers, a regular intake of vitamin B6 increased the count of white blood cells in women. White blood cells are the main part of the immune system and fight foreign materials as well as infectious diseases. Folate and vitamin B12 are also found to be good for the immune system. A good source of B12 for vegetarians and vegans is aloe vera drinking gel. Vitamin D
Is important for strong bones and teeth, blood clotting, and the absorption of calcium and magnesium. There are no vegetables that contain significant amounts of vitamin D. The best source of vitamin D is sunlight. The body manufactures its own vitamin D from exposure to sunlight: 10 to 15 minutes of sunlight a day provides all the vitamin D the body needs. Vitamin E
Vitamin E produces an immune protein called interleukin-2, which induces the multiplication of white blood cells, on the event of invasion by germs. The white blood cells fight the germs and prevent the occurrence of diseases. Interleukin-2, which is known to fight bacteria and viruses, has also been approved by the FDA, as fit for use in the treatment of some types of cancers. Hence, vitamin E is also vital among the vitamins to boost immune system.
The best sources of vitamin E are vegetable oils such as canola, corn, peanut, and soybean, as well as dark leafy greens, legumes, broccoli, and pumpkin. Vitamin K
helps blood to clot and is important in regulating calcium levels and promoting bone health. Vegetables that are good sources of vitamin K include leafy greens, such as spinach and lettuce, and cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, and cabbage. Vitamin H
is needed for healthy hair, skin, and nails. Good vegetable sources of biotin are legumes, such as soybeans and peanuts, and green vegetables. Studies have found that vegetarians actually absorb more biotin from the gastrointestinal tract than people who eat meat. Apart from preventing the occurrence of illnesses, a healthy immune system can also shorten the recovery period, in case of contraction of any disease. You can boost and maintain your immune system by adopting a balanced diet, which is rich in the above vitamins. Another important factor is proper hygiene and a healthy lifestyle. This list of immune system vitamins and minerals may help suppress immune system diseases and disorders and symptoms of immune system failure. About the Author:
