Immunity is a complex, intricate, and multi-layered system in your body. A regular supply of nutrients helps you stay balanced and function properly. (1) The most important of the immune boosting vitamins that are needed is vitamin C. As an antioxidant, it helps the body fight free radicals and the damage they cause. When food is converted into energy, free radicals are released into the body.
The environment also produces free radicals, which range from sources like air pollution to ultraviolet rays from the sun (2). The most interesting aspect of vitamin C is that it is neither stored nor produced by the body. It must come from external sources, mainly food.
The role of vitamin C in immunity
Vitamin C plays a very important role in protecting the body. Increasing immunity is the main function of this nutrient.
Here are some ways it can help the body.
- Collagen production
Collagen is a protein that is essential for the body. It helps heal wounds. Vitamin C is helpful in the production of this protein. Lower collagen levels therefore lead to a longer healing time for the wounds. (3)
- Iron absorption
Vitamin C is an immune booster because it supports the absorption of iron, especially from plant foods. It is one of the most abundant minerals in the body and getting the right amount of vitamin C is crucial. (4)
- Better skin
The skin has its share of the benefits that result from taking the immune-boosting vitamin. Vitamin C helps your skin fight off oxidative stress from the environment. (5)
Age-related macular degeneration (AMD) is a disease that blurs your eyesight over time. The macula is the affected part of the eye. In addition, it is widely used in the elderly. Vitamin C may not directly help in curing AMD, but it does help in slowing its progression. (6)
- Relief from the common cold
Vitamin C, the immune-boosting vitamin, helps fight the common cold. Research also shows that the immune system booster helps reduce and reduce the severity of symptoms of the common cold. (7)
Vitamin C isn't the only immunity-boosting dietary supplement, however. The immune system booster is a careful combination of different nutrients. Vitamin C makes up a small part of the family of stronger immune-boosting dietary supplements.
Here are some of the other supplements to help boost the immune system.
- Vitamin E.
Vitamin is part of at least 200 biochemical reactions in your body. Just like vitamin C, this immune boosting vitamin is a powerful antioxidant. (8) In addition, vitamin E is very beneficial to the immune cells. The membrane of the cell and its health depend on the vitamin. Furthermore, external signals are transmitted to the immune cells on the membrane. Therefore, vitamin E is indispensable as a booster of the immune system.
- Vitamin D
The sun vitamin has a reason it's called that. The body absorbs vitamin D from sunlight through the skin. The absorption of calcium in the body requires the immune-boosting vitamin. Hence, it helps maintain good bone health (9). Vitamin D helps regulate multiple sclerosis (MS), a disease in which the immune system eats the protective covering of nerves (10). Hence, vitamin D helps keep the immune system in check and prevents the body from viewing itself as a harmful infection.
Iron is a pretty important mineral in the body. It helps carry oxygen in the blood. In addition, iron is essential for the body's innate immune response. A response is triggered within minutes of detecting a threat. Therefore, the necessary iron content in the body is crucial.
Strengthening the immune system
We covered three main aspects of immunity and the immune system. First, the nature of vitamin C. Second, the role of vitamin C in immunity. Third, immunity does not depend entirely on vitamin C, but is an essential part of vitamins that increase immunity. Hence, it can be accepted that the immune boosting vitamin is an essential part of your immunity.
The human body cannot synthesize Vit. C and must therefore be supplemented by diet. In addition, it is necessary to understand strategies for improving immunity.
This can be done in two ways.
- First; through natural foods.
- Secondly; through additions.
Foods that boost immunity
Tomatoes are rich in immune-boosting vitamins such as vitamin C. It should also be noted that vitamin C is water-soluble. This means that overcooking foods in hot water can cause the foods to lose the vitamin. However, the cooking process produces calcium and magnesium. (11)
Leafy green vegetables release beta-carotene, a booster for the immune system. In addition to this, it also helps reduce inflammation in the body. Eating greens is also great for filling your stomach faster because of its volume.
3. Omega-3 fatty acids
Omega-3 fatty acids are essential for maintaining good immunity. Diets that are deficient in fatty acids lead to autoimmune problems. Wild fish like salmon, walnuts, green vegetables, and meat from grass-fed animals are high in omega-3 fatty acids (13).
4. Say no to refined food
Meat and dairy products from conventionally reared animals should be avoided. Therefore, anything that is refined runs the risk of being deficient in essential fatty acids, which strengthen the vitamins of the immune system.
Supplements that strengthen the immune system
Supplements that claim to boost your immunity are saturating the market. However, they cannot fill certain loopholes in their functions.
An immune system supplement should be able to do three things.
- First, bring together vitamins and minerals that work together.
- Second, be easy to consume and available to you and every member of your family.
- Third, don't interfere with your regular diet and the schedule you keep every day.
The Possible vitamin C + addresses these three aspects while providing the necessary supplements to boost your immunity. It contains vitamin C, vitamin D and zinc in one chewable tablet. It deals with all three aspects of a necessary addition. You can take the supplement tablet anytime during the day and it does not contain sugar.
Vitamins and minerals to strengthen the immune system
- vitamin C
The immune-boosting vitamin in the Possible vitamin C + tablets helps in the production of natural antibodies and killer cells. Essentially an army to fight off viruses and bacteria.
- Vitamin D
Optimal amounts of the immune boosting vitamin fight infections in your body. They know that sunlight is the best source of vitamin D. However, a day-long change in weather can deprive you of the essential vitamin (14).
Zinc acts on over 300 enzymes in the body that are directly related to organ functions. In addition, it has a secondary effect on the immune system. It also helps in the production of white blood cells (15).
Vitamin C is the cornerstone of immunity. It helps your body produce collagen, absorb iron, and more. From the common cold to maintaining eye health, vitamin C plays an important role in immunity. Citrus fruits, leafy vegetables and unrefined foods are your best sources of vitamin C.. It can be easily absorbed if the food is not overcooked. However, dietary supplements are a good source of vitamin C for those with diet restrictions. Remember to keep it at an optimal level. The recommended daily food intake is 80 mg for adult men and 65 mg for an adult woman. (16)