Your body uses a variety of responses to maintain its defense against harmful pathogenic organisms in the environment; therefore, it may not be surprising that nearly all of the vitamins are necessary to maintain and promote some aspect of your immune function. Some vitamins have received more attention in the research literature since they are particularly important to a healthy immune system.

Much has been written about the role of vitamin C in supporting the immune system, in part because it has been promoted as an immune stimulant by the noted scientist and Nobel Prize Laureate, Linus Pauling. Vitamin C appears to support a decrease in the length of time and severity of symptoms associated with upper respiratory viral infections, promote phagocytic cell functions, and support healthy T-cell function. Vitamin C also provides antioxidant activity to support healing at sites of inflammation. An excellent source of vitamin C is citrus fruit. Many vegetables are also excellent sources of vitamin C, such as broccoli, kale, bok choy, turnip greens, beet green, mustard greens, collard greens, Swiss chard, and asparagus.

Many of the B-vitamins are also very important in supporting a healthy immune system. For example, vitamin B5 (pantothenic acid) promotes the production and release of antibodies from B-cells, and deficiency of vitamin B5 results in reduced levels of circulating antibodies. Folic acid deficiency leads to a decrease in T-cells and can result in reduced effectiveness of the soluble factors as well. Vitamin B6 deficiency consistently impairs T-cell functioning and results in a decrease in blood lymphocyte counts. Deficiencies in vitamins B1(thiamin) and B2 (riboflavin) may impair normal antibody response, and low vitamin B12 appears to inhibit phagocytic cells and possibly T-cell function.

Almost all whole grains, vegetables and fruits can serve as excellent sources of at least some of these vitamins, but some vegetables are particularly beneficial since they are excellent sources of many of these immune-supporting vitamins. In particular, Romaine lettuce is a rich source of vitamins B1, B2, C, and folate. Turnip greens and spinach are excellent sources of folate, vitamin B6 and vitamin C. Cauliflower happens to be an excellent source of vitamin C, folate, vitamin B6, and pantothenic acid. Crimini mushrooms are also an excellent source of vitamin B2, niacin, and pantothenic acid. Red bell peppers are an excellent source of vitamin B6. Excellent sources of vitamin B12 include sardines, salmon, tuna, cod, lamb, scallops, shrimp, and beef.

The fat-soluble vitamins, vitamin A, vitamin E and vitamin K are also important to overall health. Vitamin A deficiency has been shown to impair antibody function and T-cell activity. Vitamin E is an important antioxidant and supports a healthy inflammatory response. Vitamin E is also an important component of all cell membranes and promotes healthy cellular functioning overall. T-cells and B-cells from vitamin E-deficient animals show depressed responses, and tumors have been shown to grow faster in vitamin-E deficient animals. Vitamin K supports a healthy blood-clotting ability in your body, and this is necessary for seclusion of areas of infections and injury in the healing process. Turnip greens, Swiss chard, and mustard greens are excellent sources of vitamin E and vitamin A (in the form of carotenoids). Other excellent sources of pro-vitamin A carotenoids include many vegetables such as leafy greens, carrots, sweet potatoes, winter squash, asparagus, and bok choy. Concentrated sources of vitamin K include cauliflower, as well as most green vegetables such as spinach andasparagus.

Learn More: CLick Here