Money can’t buy happiness but internal immunity does. Right now coronavirus is everywhere and we need to make our immune system strong. You can only serve your country if you are not sick. Here we have curated a list of best immune system booster vitamins.
Vitamin C (ascorbic acid/ascorbate)
I don’t worry about vitamin C because I eat citrus fruits every day. Vitamin C is the safest and effective nutrient. It is water-soluble and if you eat a lot of citrus fruits every day, you don’t get any issues from it.
This is also a powerful antioxidant and kills free radicals. This vitamin maintains your blood pressure and prevents a lot of diseases related to the heart. It not only provides support to your immune system but also give you a smooth and glowy skin.
- Immune booster vitamin
- Prevents teeth diseases
- Reduce chances of gout attack
- Regulate blood pressure
There are 2 types of vitamin D. Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). Vitamin D2 is not made in our body so we need to take it from the plant source. Vitamin D3 is produced in our skin only when sunlight strikes the naked skin. It can also be taken from animal sources.
Vitamin D plays an important role in calcium regulation and makes our bones strong. In 2018, some studies suggested that it can reduce the risk of flu against influenza. Vitamin D should be taken in an optimum amount as recommended by your doctor.
- Regulate brain & heart function
- Important for infant development
- Prevent the chances of developing preeclampsia
- Boost weight loss & strength the immune system
- Fight depression
Vitamin E” is the overall name for a fat-soluble compound with peculiar and distinctive antioxidant activities. The natural form of vitamin E exists in 8 chemical forms. However, Alpha- (or α-) tocopherol type is the only form that is recognized to meet our body requirements.
This antioxidant component fights off the free radicals in our body and enhances cell division in a healthy way. This immune booster also takes care of your skin so don’t forget to install this into your skincare routine. You need this immune system booster vitamin.
- Prevent skin itching
- Support immune system
- Provides nail health
- Deal with many skin problems
The two primary vitamin K forms are vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Vitamin K1 (phylloquinone) is the major dietary vitamin K source accounting for almost 90% of total vitamin K consumption.
K1 is found in green leafy vegetables. However, vitamin K1 bioavailability of food is low. It is less than 20% absorption.
The important K2 types are MK-4 and as well as MK-7. They can be gained from animal products e.g meat (mainly MK-4) and fermented food products including cheese, yogurt, and etc. MK-7 is found in fermented soybean product.
- Important for bone metabolism
- Regulate blood clotting indirectly
- Works with vitamin D for calcium absorption
- Produces 13 proteins in our body
How to take vitamins
You can’t just take vitamins with your eyes closed. There is a way to consume a certain dose of vitamins. I will help you with it.
Vitamin B12 + Folate
They both regulate and control cell division indirectly in our body. Both are necessary as they work together for efficient absorption. Vitamin B12 is found in those grains which are fortified and also found in liver and other animal protein sources as well. The Folate is abundant in leafy greens vegetables.
Iron + Vitamin C
If you want to boost your iron absorption, then you also need to take vitamin C. You can either go for dietary vitamin supplements or from natural food. I normally eat my spinach (having iron) with tomatoes (rich in vitamin C)
Vitamin D + Calcium
You need both of these healthy components for your healthy bones development. If you consume calcium, on its own it will get absorbed. However, if you take less amount of calcium, then vitamin D will stimulate intestines for calcium absorption.
Vitamin D + Omega-3s
Vitamin D needs fats to get absorbed in the body as it is a fat-soluble vitamin. Omega-3 supplements is extracted from fish oil and help in Vitamin D absorption. They promote a healthy anti-inflammatory response in our body and perform other important functions.
Avoid Iron + Calcium
Iron and calcium shouldn’t be taken together because they won’t be able to get absorbed in the body properly. It means that you can’t consume an apple or date milkshake. You can both of these nutrients at least an hour apart.
How to stay healthy during COVID Pandemic
Taking vitamins isn’t enough, you need to consume proper food having other healthy ingredients in it as well. The more healthy food and healthy drinks we take in, the more our health will improve.
Take good sleep. Sleeping is an important immune booster. When you sleep, your body repairs its self internally. This helps to combat infections more efficiently. Never compromise your health and your sleep.
Try to do something that makes you creative and happy. When you are happy, you are more active, you enjoy a lot and you are healthy. The body can work properly and fight infections if you are happy.
When you are depressed, anxious or stressed, you get weak. The weaker you are the more your body is susceptible to different infectious diseases. Also, depression releases hormones, that affect your immunity indirectly in a bad way.
Eating healthy and doing exercise is recommended by every doctor. You can do different exercises at your home if you can’t go to the gym. Doing exercise releases hormones that make your body active and your immune system stronger.
Vitamins can be fat-soluble and water-soluble too. Fat-soluble vitamins should be taken in prescribed amounts. Fat-soluble vitamins are vitamin A, vitamin D and vitamin E. Do not take them in excess.
Nothing will happen, if you overdose water-soluble vitamins. I mean I eat 14 oranges every day and 5 glasses of orange juice and nothing bad happens to me. However, if your take water-soluble supplements and overdose it, then drink plenty of water so that excess vitamins can pass out from the body.
The water–soluble vitamins are (vitamin C), thiamin, niacin, riboflavin, vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine), biotin, folacin, vitamin B12, and pantothenic acid. Both of these categories are immune system booster vitamins