Vitamins are essential constituents of our diet that have long been known to influence the immune system. Vitamins A and D have received particular attention in recent years as these vitamins have been shown to have an unexpected and crucial effect on the immune response.
We present and discuss our current understanding of the essential roles of vitamins in modulating a broad range of immune processes, such as lymphocyte activation and proliferation, T-helper-cell differentiation, tissue-specific lymphocyte homing, the production of specific antibody isotypes and regulation of the immune response. Finally, we discuss the clinical potential of vitamin A and D metabolites for modulating tissue-specific immune responses and for preventing and/or treating inflammation and autoimmunity.
Antioxidants are the best vitamins for immune system support. A diet rich in antioxidant vitamins and nutrients can help maintain healthy immunity to help your body to fight off infection.
Antioxidants help to neutralize harmful free radicals - rogue molecules that cause damage to healthy cells. Researchers believe that when the balance between free radicals and antioxidants is upset, it can contribute to the risk of developing health issues.
Vitamin A :
Vitamin A boosts the body's ability in fighting infections, protecting you from colds, sore throat, and viral infections. It also has potent anti-inflammatory properties. Well-known sources include carrots, sweet potatoes, green leafy vegetables such as spinach, kale, bok choy, collards, Swiss chard, broccoli, squash, papaya, mangoes, and seaweed nori/laver, wakame, dulse, kelp.
Riboflavin (B2)
Vitamin B2 is an antioxidant and immune-boosting vitamin. It can be found in yeast, whole grains such as whole wheat, oats, brown and wild rice, quinoa, seaweed, and green leafy vegetables.
Pantothenic acid or B5
Pantothenic acid or B5 is another immune-enhancing, anti-inflammatory vitamin that also reduces your body's stress levels. Ground and tree nuts and whole grains are rich sources of this vitamin.
B6 or pyridoxine
B6 or pyridoxine maintains immune system health by producing disease-fighting antibodies. Wheat germ, bananas, potatoes, green leafy vegetables, carrots, and peas have abundant amounts of B6.
Vitamin C
Vitamin C is another antioxidant vitamin that helps your white blood cells fight infections. Ascorbic acid is both time- and laboratory-tested when it comes to preventing colds and relieving its symptoms. Broccoli, bell peppers, mangoes, citrus fruits, strawberries, cabbage, parsley, seaweed, tomatoes, pineapple, and goji berries will supply you more than the recommended daily allowance for vitamin C.
Copper
Copper also plays an important role in proper immune function. It can be found in peanuts, sunflower seeds, mushrooms, prunes, and wholemeal bread.
Iron
Iron enables the immune system to destroy pathogens such as bacteria and viruses. Iron is more bio-available if obtained from dried fruit, bitter gourd, parsley, and dark leafy greens.
Selenium
Selenium stimulates the immune system by activating antioxidant enzymes that protect the body from various diseases. Brazil nuts, sunflower seeds, whole meal bread, walnuts, fruits and vegetables all contain a significant amount of this mineral.
Zinc
Zinc helps protect the body from infections and colds. Get your zinc from wheat germ, pumpkin seeds, garlic, parsley, Brazil nuts, and ginger root.