Which Vitamins are Immune System Vitamins?

Ok, just so we are clear, no supplemental immune system vitamins can offsets the toxic effects of a poor diet.

The best way obtain all of the immune system vitamins and minerals you need is to eat healthy foods that contain all of the needed nutrients to keep your immune system healthy.

Keeping that in mind, immune sytem vitamin supplements can be very helpful to those that do not get all of the necessary nutrients in their diet.

Each of these vitamins can be found in many fruits, vegetables and whole grain foods. The optimal amounts shown are for adults. Be sure not to exceed these optimal amounts, as some of these vitamins have adverse effects when consumed in excess.

Vitamin A / Beta Carotene:

Vitamin A would definitely be considered an immune system vitamin. Your body produces vitamin A from beta-carotene found in various colorful fruits and vegetables such as carrots, blueberries, pumpkin and apples. Beta-carotene takes the stress off the immune system and slows down the aging process. It also increases the number of immune cells and makes the cells stronger and more effective at fighting infection, cancer and heart disease. Vitamin A reduces infections particularly those of the intestinal tract and lungs. The optimal amount of Beta-Carotene is 10-30 mg per day.

Vitamin C:

Vitamin C is also an immune system vitamin and is considered one of the most effective antioxidants available in foods. Vitamin C is found in foods such as oranges, strawberries, chilli peppers and cabbage. Vitamin c causes the immune system to respond more vigourously to bacteria, viruses and cancer cells. Vitamin C also prevents the oxidation of fats that lead to strokes and heart attacks. The optimal intake of vitamin C is 100-400 mg per day.

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Vitamin E:

Vitamin E is essential to maintain a normal metabolism and healthy immune system. Vitamin E increases immune system response and stimulates immune system cells to seek out and destroy diseases and infections. Vitamin E is found in foods such as almonds, peanuts and wheat bread. The optimal intake of vitamin E is 30-100 mg per day.

Vitamin B6:

Vitamin B6 is an antoxidant and is necessary for the proper metabolism of fat, protein and amino acids. Vitamin B6 also aids in antibody production. This immune system vitamin is found in foods such as banana, avacado and liver. The optimal amount is 1-2 mg per day.

Refer to Foods That Boost for a more complete list of foods that contain these vitamin.

Zinc:

Zinc deficiency is associated with a weakened immune response and greater susceptibility to infection. We should have balanced zinc levels in our blood. Too much zinc is as depressing to our immune system as too little. When zinc is low B cells don't produce sufficient amounts of antibodies to respond to viruses. Foods that are rich in zinc include beef and shrimp. The optimal amount of zinc is 12-18 mg per day.

Iron:

Although deficiencies of iron can be associated with increased cases of infection, excess iron depresses the immune response. There is no need to supplement your diet with iron unless a medical professional has determined that you have an iron deficiency. Iron can be found in foods such as liver and spinach. The optimal amount is 10-15 mg per day.

Selenium:

Very small amounts of selenium act as antioxidants. Selenium increases the production of immune system cells and stimulates cells to produce more antibodies. Whole grains, nuts and fish are good sources of selenium. The optimal amount is 55-70 mg per day.

Copper:

Copper is needed to form blood vessels, bones and nerves to sustain a healthy immune system response. Copper defiencies are very uncommon because this minerial is very common in foods such as red meat, shellfish and nuts. The optimal amount is 1.5-3 mg per day

Magnesium:

Magnesium is essential for the health of every cell in the body. Magnesium helps immune cells travel to and remain in places in the body they are need the most. Deficiencies are uncommon and very easily corrected. This mineral is found in many foods including baked potatoes, almonds and peanuts. Optimal amount is 280-350 mg per day.

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Refer to Foods That Boost for a more complete list of foods that contain these minerals.

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