The immune system is the body’s main defense system against various germs, bacteria, parasites, fungi and infectious organisms that can result in illness and disease. The body’s immune response is a natural process occurring regularly throughout the body to keep it healthy and disease free.
Every year during the fall and winter season the flu becomes a serious concern for many individuals. To help prevent the onset of the flu and to bolster the immune system response in the body it is recommended that a vitamin and mineral supplement be taken on a daily basis.
Vitamin D
Studies indicate that vitamin D effectively boosts the immune system and fights off the onset of a variety of viral infections including the flu. Vitamin D comes in two forms vitamin D2 and D3. Vitamin D3, also known as cholecalciferol, is included in a variety of daily vitamins and supplements and is more potent than vitamin D2.
The recommended daily dose of vitamin D3 is 400 IU; however, for flu fighting efficiency it is recommended that adults increase the dosage during the winter season to 1,000-2,000 IU.
Foods that contain vitamin D include oily fish such as cod, salmon, sardines and mackerel as well as vitamin D fortified milk and egg yolks. Sunlight is currently the most effective and efficient source of vitamin D. In fact, ultra violet rays from the sun increase the rate and production of vitamin D in the body.
Vitamin C
Vitamin C enhances the immune system and effectively supports the body in fighting off colds and the flu. Vitamin C also increases the ability of the body to absorb iron which further strengthens the body’s immune response to infectious organisms.
Foods that contain vitamin C include citrus fruits, cabbage, cauliflower, red pepper, chilies, broccoli, parsley, Brussels sprouts, cantaloupe, strawberries, raspberries and kiwi.
Vitamin A
Vitamin A boosts immunity by increasing white blood cell activity and improving the body’s response to invasive bacterial, viral and parasitic infections. Beta-carotene is a form of vitamin A that can further boost the effect that white blood cells have on the immune system.
Foods that contain vitamin A include cheddar cheese, fortified milk, sweet potato, carrots, broccoli, tomato, spinach, peas and oatmeal.
Vitamin B
Vitamin B6, B12, folic acid, thiamin, riboflavin, niacin, pantothenic acid and biotin are known as the vitamin B complex. The vitamin B complex supports and enhances the body’s production of antibodies which are needed to fight off infection.
Vitamin B complex supplements can also improve energy levels, improve mood and support healthy hair, skin and eyes. Foods that contain vitamin B include liver, tuna, oats, turkey, bananas, potatoes, avocados and legumes.
Iron
Iron is required by the body for the production of red blood cells and for strengthening the immune system.
Foods that contain iron include soy bean, legumes, lentils, whole grains, green leafy vegetables, spinach, broccoli, turnip and fortified cereals. When consuming iron rich foods or taking an iron supplement add a food item or beverage rich in vitamin C to the meal. Foods that are rich in vitamin C facilitate the absorption of iron in the body.
Vitamins are an excellent way to support the functioning of the immune system. A healthy diet along with vitamin and mineral supplements can naturally boost immunity and prevent illness and disease.
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