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.
[amazon bestseller=”Vitamin supplements” items=”3″]I have covered many articles on the healthy skin care routine and as well as healthy food. Today I have decided to cover Best immune system booster vitamins – COVID19 Pandemic Special
Immune System Booster Vitamins
There are so many vitamins in nature and our body needs all of them. Even if one of the vitamins is missing from your diet, your whole body is affected.
Vitamin A
There are 2 types of vitamins. One found in poultry e.g beer, mutton, dairy, fish and etc. The second type is called provitamin A and is vegetables, fruits. Vitamin A provides you a lot of health benefits.
This vitamin makes your immunity strong and prevents a lot of diseases that can be lethal. If kids are deprived of this vitamin, they can get blindness. Some studies have proven that vitamin A enhances the healthy cell division of white blood cells and combat many infectious attacks
- Prevents cancer
- Gives good health to your bones
- Prevents macular degeneration
- Protects your from many eye diseases
Vitamin B
There are many fragments of vitamin B and each one of them has importance. Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Pantothenic acid (B5), Pyridoxine (B6), Biotin (B7), Folic acid (folate or B9), Cyanocobalamin (B12)
Vitamin B1 is involved in the flow fo electrolytes inside and outside the muscles. This ensures the proper working of the muscles. It also keeps your heart, stomach, muscles and intestine healthy.
Vitamin B2 helps our body to use energy for daily work. It helps in the breaking down of proteins, fats and carbohydrates. Vitamin B3 improves our skin texture. It is good for your brain, preventing neurological conditions. Moreover taking an optimum amount can reduce the risk of diabetes.
Vitamin B5 has dynamic benefits in our body. It indirectly regulates a lot of chemical reactions that are happening in our body. These reactions keep our whole body alive and active. This synthesizes hormones and cholesterol and aid in the digestion process
Vitamin B6
I call it an anti-depressant because its optimum amount gives me a good mood. Your body can’t make this so you need to take it from the external diet. This has a role in reducing Alzheimer’s and retains memory.
Vitamin B7 (Biotin)
It is important for body metabolism. It regulates the cell division and strengthens your hair and nail. This is also important for your skincare routine. It gives you slowly, healthy and youthful skin.
Vitamin B9 (Folic acid)
It’s good for your oral health. It prevents Gingivitis, tongue inflammation. Vitamin B9 has indirectly role in memory regulation. Pregnant women are recommended to consume folic acid for proper fetus development.
Vitamin B12
Vitamin B12 keeps the body’s blood and nerve cells healthy. It also regulates the genetic makeup in our body. Vitamin B12 also prevent megaloblastic anemia. This is the type of anemia that makes you tired and weak internally.
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- Important for eyesight development
- Regulate energy level
- Red blood cells development
- Proper neurological function
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.
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- Prevents teeth diseases
- Reduce chances of gout attack
- Regulate blood pressure
Vitamin D
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.
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- Important for infant development
- Prevent the chances of developing preeclampsia
- Boost weight loss & strength the immune system
- Fight depression
Vitamin E
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.
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- Support immune system
- Provides nail health
- Deal with many skin problems
Vitamin K
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.
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- 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.
Sleep good
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.
Be happy
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.
Avoid depression
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.
Exercise
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.
Conclusion
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
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