How Vitamins Affect Your Immune System?

various fruits on table

What are vitamins?

Vitamins are essential for good health. Vitamins help to build stronger bones, promote energy, improve appetite, and enhance brain function. They provide all the nutrients needed for the body to function.
Natural vitamin: Vitamin D is an essential vitamin for your bones and body and is necessary for the absorption of calcium and iodine. It supports the function of the immune system to attack bacteria and viruses. Vitamin D is found in oily fish such as salmon, mackerel, trout, herring, sardines, cod liver oil, milk and egg yolk. It is a water-soluble vitamin, which is produced by the skin when exposed to sunlight. It is also found in other foods, such as fortified cereals and margarine.
Natural supplement: You may take Vitamin D3 from supplements, as it is the most available natural vitamin D. It is present in a tablet, liquid or syrup.
Vitamin C – is linked to the way our body transports oxygen to all parts of our body.
Zinc – in our diet is known to reduce inflammation in the body and acts as a shield against harmful free radicals. It is also good for skin problems.
Now that you know how our body works, let’s explore how a few vitamins and supplements can help to keep our immune system healthy.

What is the immune system?

The immune system is our body’s natural defense against infection and disease. It is very smart and powerful and evolve to fight off harmful bacteria, parasites, viruses, fungi, cancer, asthma, allergies, food poisoning, and some other things. The immune system’s cells are called T-cells. They come in many different sizes and shapes. Different T-cells have specific functions. For instance, some T-cells help you fight off diseases, and some T-cells are trained to spot and destroy cancer cells. There are even T-cells that attack diseases in your cells, even when they don’t look sick. It is a very delicate system that takes some amount of power. Most people have some symptoms after an illness. But your immune system will keep fighting the virus and will recover.

When we do not get enough vitamins, they cannot function properly. Just like the road is important for your car, your immune system needs a road for it to operate well.
So, to make your immune system work, we need to take supplements. Vitamins take your immune system to another level. You may have heard people saying that they are taking vitamins, but we know that what they are getting is nutrients from the food we eat. In the absence of adequate nutrition, our immune system will suffer. Vitamin B and Zinc strengthen immunity by strengthening the T-cells, which are the ones that help fight the virus.

How can I strengthen my immune system?

There are three important components to immunity.
1. the body’s ability to fight infections,
2. the production of antimicrobials in our bodies,
3. the energy your immune system gets from the food you eat.

When it comes to food, there is some evidence that you need to eat anti-inflammatory foods to strengthen your immune system. But, there is still some debate on how anti-inflammatories work. If you have persistent inflammation in your body, it could mean your immune system isn’t working well. You want to make sure to eat foods high in nutrients and antioxidants that fight inflammation. Also, do exsercise regulary everyday and meditate to reduce stress and give your body rest.

happy people running on the beach

What are anti-viral foods?

 Anti-viral foods are foods that boost the immune system’s ability to fight viruses and bacteria. They include anti-fungal and anti-inflammatory foods. One of my favorite foods is ginger. And I’m not talking about ginger ale, either. Besides supporting a healthy digestive tract, ginger tea contains antioxidants and other nutrients. It is very healthy green tea with ginger. And for those of you who don’t drink hot beverages, you can use ginger in any recipe for cold or flu-fighting dishes. These may be chicken soup, ginger snaps, or even carrot and ginger juice.

lemon-tea-and-ginger on table

What are anti-inflammatory foods?

One of the things that keeps a lot of us sick is inflammation—the problem that takes place when our immune system attacks healthy tissue. In response, our bodies send chemicals and tissues to the site of the inflammation, which can cause swelling and soreness. This process makes you even more susceptible to viruses and bacteria. Inflammation can be caused by an infection, injury, the flu, or an infection of the eye or the sinuses, for instance. It may happen due to the normal immune system in response to something foreign invading your body. This is what can happen when you have a cough, for instance, or when you eat an apple.
An anti-inflammatory diet includes foods that boost your body’s natural “fight-or-flight” response, which can both reduce inflammation and promote healing.

Food to eat
fruits such as cherries, raspberries, and blackberries their color.
then brown rice, whole-wheat bread (not white one),
almond and macadania nuts
vegetables: spinach, kale, swiss chard, collards, broccoli, cauliflower, carrots, onions and cabbage
Fish: Salmon, tuna, and sardines, vegetable oils.


We cannot live without our immune system. We all know that our immune system keeps us alive. Without it, our bodies cannot fight off infection and viruses. Even though the flu is the most severe respiratory disease of the past 100 years, most people who develop flu symptoms (also these days aka COVID19 ) will recover within seven to fourteen days with good home care. Stay Healthy.

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