As we all know vitamins are important for our body and play an important role in providing immunity against many diseases. Our Immune system is made up of a collection of complex cells that involves various chemical activities that help to defend our body against different viruses, bacteria, or fungi.
Few very important vitamins are:
- Vitamin B6
Our body needs vitamin B6 to manufacture the immune system cells that help our body to fight against harmful microbes. B6 aids our body to produce T-cells, which is a type of immune cell that helps in killing the infected cells in our body and activate our immune system response.
This Vitamin deficiency is very rare to know, but most people are not able to get sufficient vitamin B6 naturally from their diet. Some good sources of vitamin B6 are:
- Chickpea
- Potato
- Chicken
- Kale
- Peanuts
- Fish
- Oats
- Banana
- Soybeans
- Vitamin C
Vitamin C is essential for healthy immune functioning. Because vitamin C can help in killing harmful microbes, including bacteria and viruses. Vitamin C also increases our body’s production of vital immune cells, like white blood cells and phagocytes, which are cells that kill bacteria by absorbing them. Vitamin C also helps in maintaining the barrier between our intestines and the rest of our body, making sure bacteria from our gut can’t escape and make us sick.
We need to eat foods with vitamin C every day, as our body cannot synthesize Vitamin C or store it. Some vitamin C-rich foods include:
- All seasonal fruits and vegetables (especially sour ones)
- Bell peppers, Capsicum
- Strawberry and all other berries
- Kiwi
- Oranges, Lemon, Lime
- Broccoli
- Spinach
- Tomato
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- Vitamin D
Vitamin D also plays an important role in body functioning, by increasing the number of macrophages, which are immune cells that help kill off invading disease cells. It also helps in balancing out our immune system by reducing the production of chemicals called inflammatory cytokines, which can make our symptoms worse when too many are produced in our body.
Some few sources of Vitamin D are:
- Cod liver oil
- Egg yolk
- Beef liver
- Fish
- Chicken
- Fortified breakfast cereals
Our body produces much of vitamin D when the body or more specifically our skin gets exposed to sunlight, so if we live in an area with little sunlight, we should consider taking a vitamin D supplement.
- Vitamin E
Vitamin E has all the antioxidant properties which can help our body fight off infections. Antioxidants are substances that help defend our cells against toxic free radical molecules, which can raise our risk of cardiovascular disease cancer, and other illnesses.
Some good sources of vitamin E are:
- Red Bell pepper
- Avocado
- Mango
- Sunflower oil
- Almonds
- Hazelnuts
- Peanuts
Therefore, knowing the importance of these vitamins, we must include all of them in our daily diet routine, to stay fit and healthy always.
