What Vitamins Boost Our Immune System?

Vitamins have multiple properties that help strengthen our defenses. Learn which ones are especially beneficial for this purpose.

Health experts point out that vitamins have multiple properties that improve our well-being, including strengthening our defenses.

According to Medline Plus, vitamins are defined as a group of substances that are necessary for cellular functioning, growth, and development of the human body.

Experts say that the body requires 13 different essential vitamins. Each of them has a specific function for the proper functioning of our body.

According to nutritionist Bely Espinoza, the main vitamins that are useful for increasing the body’s defenses are vitamin C and D.

He also added that zinc is the mineral with the greatest properties for strengthening the immune system and is found in certain foods such as meat, fish, seafood, eggs, lentils, rice, among others.

Vitamins that serve to increase the body’s defenses

1. Vitamin C

Vitamin C (known as ascorbic acid) is an excellent option to improve the defenses within your body. This nutrient neutralizes free radicals, as it can provide an additional layer of defense , according to data from EFE .

This vitamin is found in citrus fruits such as oranges, grapefruit, and tangerines. It is also present in tomatoes, chili peppers, and guavas , as well as other foods, according to Espinoza. For this reason, the professional recommends including them in the daily diet to obtain their benefits.

Vitamin C also works as an antioxidant, so it helps to care for your skin and keep it healthy. According to Medline Plus, it also promotes the health of your gums helps with the absorption of iron, and allows your tissues to stay healthy. In addition, it facilitates the healing of wounds.

2. Vitamin D

It is the only vitamin that can be produced through sunlight, although it is also present in some foods such as salmon, mushrooms, dairy products, egg yolks, tuna, and other ingredients. Like other vitamins mentioned, vitamin D serves to strengthen the immune system.

For this reason, Espinoza mentions that it is important to get 30 minutes of sun exposure or take supplements with this vitamin, although it is always advisable to consult your doctor if you can take this supplement.

Other vitamins that strengthen the immune system

Vitamin A

Vitamin A improves the condition of the immune system, according to nutritionist Lissette Guzmán. In addition, she adds that it is useful for maintaining the skin and proper functioning of eyesight.

Vitamin A can also inactivate free radicals, thereby preventing premature aging and oxidative stress. This nutrient is found in foods such as carrots, papaya, and other orange fruits and vegetables.

B complex vitamins

Did you know that in addition to being useful for hair loss, B vitamins can improve your body’s defenses? These vitamins also strengthen the immune system’s response and can be found in various foods such as fish, beef, chicken, eggs, and dairy products.

In the case of fish, they can be consumed two or three times a week preferably if you want to take advantage of their benefits, especially their vitamin and zinc content.

Vitamin E

According to nutritionist Monica Pinto, this vitamin allows the elimination of free radicals, slows down aging, prevents cell deterioration, and is useful for the functioning of eyesight. The professional also emphasizes that it protects the immune system, thus helping with the development of its defenses.

Vitamin E is found in foods such as roasted almonds, cereal, hazelnuts, peanuts, sunflower seeds, and vegetables, as well as in other sources.