Role Of Vitamins in Building a Better Immune System

Building Better Immune System


It has been established through studies that the complex and integrated immune system needs multiple specific micronutrients. Nutrients are required so that the immune system works properly. The list of essential micronutrients goes like this: vitamins A, D, C, E, B6, and B12, Folate, zinc, iron, copper, and selenium. They play important roles at every stage of the immune response. They are important for avoiding pathogen attacks on the human body. Adequate amounts of nutrients are essential to ensure the proper functioning of physical barriers and immune cells.


Foreign organisms are not recognized by our bodies. These unknown particles are called antigens. The antigens are proteins present on the surface of Bacteria, Viruses, and Fungi. These antigens attack our body and try to attach themselves to the immune cells. Once the attack is successful then, a series of reactions occur in the body. Now our body starts recognizing the foreign invasion, and it fights back. The human body stores this incident like data. So that it can follow the procedure to fight in the future if it happens again. Nutrition acts as a modifiable factor in impacting immune system function. Nutrition makes sure that the immune system carries out the work with ease.


Albert Szent-Gyorgyi, who won the Nobel Prize in Physiology or Medicine in 1937, said, “A vitamin is a substance that makes you ill if you don’t eat it.” Vitamins and their derivative elements may play critical functions in strengthening the immune system and decreasing infections. Vitamins are important dietary components because of their antioxidant properties. 


In this read, we are going to explore the role of essential vitamins for skin in building immunity. 

Vitamin A: Vitamin A is called the “anti-inflammation vitamin”. The category of Vitamin A comes under the type of fat-soluble vitamin. One of the major nutrients helpful in building immunity is Vitamin A. According to research, there is a strong link between vitamin A and immunity. This was proven even before the structure of vitamin A was deduced. Now, you must get the importance of this vitamin. It promotes and regulates the immune system. Thus enhancing the immune system’s functions and increasing the body’s capability to fight against several infectious diseases.

Sources: Pumpkin, Carrots, Broccoli, Spinach, Squash, Sweet potato, Mangoes, Papaya, Cantaloupes, Apricots, fortified Breakfast cereals, etc.

Vitamin C: Vitamin C is also known as ascorbic acid. It is a water-soluble vitamin. Vitamin C supports the immune system of the human body. Vitamin C supplementation is able to both prevent and treat systemic and respiratory infections. It also improves the activities of the immune system. In short, Vitamin C helps to strengthen the immune system.

Sources: Amla, Lemon, Guava, Oranges, Fruit juices, tomatoes, etc.

Vitamin D: Vitamin D, or the “sunshine vitamin,” is known only for its role in bone formation. But it is actually active throughout the human body. It powerfully influences immune system responses and cell defenses. Clear associations are shown between low vitamin D levels and cancers, autoimmunity, infectious diseases, and other conditions. Hence, it is a vital vitamin.

Sources: It can be obtained from food or manufactured by human skin exposed to sunlight or Supports Healthy Skin & Eyes.

Vitamin E: Vitamin E is a fat-soluble and potent antioxidant vitamin. Vitamin E provides protection against air pollution and ultraviolet radiation from the sun. Vitamin E is also very useful in maintaining human health. In a recent study, Vitamin E has been shown to enhance immunity in old-aged people. Therefore, you must ensure that the elderly around you include Vitamin E in their diet.

Sources: Sunflower seeds, almonds, peanuts, spinach, asparagus, pumpkin, broccoli, soya bean oil, safflower oil, etc.

Vitamin B9: Vitamin B9 is famously known as Folate. The synthesis of DNA and protein in our body is primarily carried out by Folate. Vitamin B9 or folate deficiency can result in the decline of immunity. 

Sources: Whole Grains, green leafy vegetables, nuts, etc.

Vitamin K: Vitamin K is a fat-soluble vitamin. It plays vital roles in the health of bones, the heart, the brain, the immune system, and more.

Sources: Green leafy vegetables

Vitamin B1: Vitamin B1 is also known as Thiamine. It is a coenzyme that aids in the generation of energy for the body to maintain a constant temperature and is used in fat synthesis. It is necessary for the nervous and immune systems to function. It has been reported recently that vitamin B1 has an anti-inflammatory property. The deficiency of Thiamine affects the immune system due to various pathological reasons like increased inflammation, oxidative stress, metabolic disturbances, etc. Therefore, it is crucial to involve Vitamin B1 in your diet.

Sources: Seeds, nuts, beans, green peas, tofu, brown rice, squash, asparagus, etc. 

You read the praise of all the vitamins here. Now, you are aware of the importance of these Vitamins. Hence, do not forget to include them in your diet. 

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