We all want to have a healthy life without having to fall sick or catch infections. The only way to go about this is to boost the immune system so that it is strong enough to fight off bacteria. Vitamins are compounds found in certain food that are vital to our health and longevity. Our body needs them for growth, function, energy, tissue repair and waste removal. There are two categories of vitamins: water-soluble and fat-soluble vitamins. Water-soluble vitamins, such as vitamins B and C, need to be included in our daily diet, as our body does not store any excess of these vitamins. The excess is being excreted in the urine. Fat-soluble vitamins, such as vitamins A, D, E and K, are absorbed by the intestine and transported to different parts of the body by the lymphatic system, which is part of the immune system. Every vitamin has a specific and vital task to perform. It is important to know what vitamins are essential for our health, how they benefit us and where they can be obtained. Here is a list of all the vitamins necessary for strengthening of the immune system and where they can be obtained.

Vitamin A

Vitamin A helps to regulate cell development, promote bone and teeth development, and boost the body’s immune system. You can get vitamin A from a variety of food sources, but taking immune system vitamins that include vitamin A is a good way to make sure you’re protected. Some sources are dark leafy vegetables, Egg yolk, Liver, beef and fish.

Vitamin B1

Vitamin B1 is necessary for converting blood sugar into energy, keeping the nervous system healthy and promoting growth. It can be obtained from wheat germ, peanuts, sunflower seeds, beans, pork, cereals and peas.

Vitamin B2 helps the body to produce energy. It is particularly important during the stage of growth and development as it helps to keep the mucous membranes healthy and protect the nervous system, eyes and skin. Vitamin B2 is mainly found in milk, cheese, yogurt, green leafy vegetables, liver, kidneys, chicken and bread.

Vitamin B3

Vitamin B3 is essential in keeping the skin, nerve system and digestive system healthy. It also helps to release energy from the food we eat and aids in lowering the blood levels of cholesterol and triglycerides.

Vitamin B5

Vitamin B5 aids the body fight infections, heal wounds and build cells. It helps to strengthen the body’s immune system. Vitamin B5 is mainly found in liver, kidneys, fish, eggs, whole-grain products, meat, nuts and legumes.

Vitamin B6

Vitamin B6 has an important function in the production of cells. This vitamin helps to maintain the health of the nervous and immune systems. The dietary sources of Vitamin B6 include meat, eggs, cabbage, melon, molasses, yeast, avocados, carrots, bananas, fish, rice, soybeans and whole grains.

Vitamin B12

Vitamin B12 aids in growth and cell development, particularly in the production of erythrocytes (red blood cells). It also enables the body to process carbohydrates and fats. Vitamin B12 can be obtained from fish, dairy products, pork, beef, lamb and eggs.

Vitamin C

Vitamin C is required for healthy skin, bones, and muscles. It plays an important role in the manufacture of collagen, which is the connective tissue that holds bones together. Vitamin C also helps to protect the body from viruses and allergies.. Vitamin C can be found in fresh fruits, berries, tomatoes, broccoli, green peppers, vegetables and potatoes.

Vitamin D

Vitamin D is important for the growth and development of strong bones and teeth. It assists in the absorption of calcium. A vitamin D deficiency can result in rickets, which is a disease characterized by the softening of bones. Vitamin D can be obtained from milk products, eggs, herring, salmon, and sardines, fish oil, fortified milk and dairy products. Sun exposure is a source of vitamin D. Ultraviolet rays from the sunlight can trigger vitamin D synthesis in the skin.

Vitamin E

Vitamin E is essential for the absorption of iron, slowing of the ageing process, and fertility. It is a powerful antioxidant that helps protect cells from damage by free radicals. Vitamin E creates another type of protein that helps your body fight off germs, bacteria and viruses. The main sources of Vitamin E include vegetable oils, nuts, sunflower seeds, eggs, wheat germ, green leafy vegetables, avocado, oils, papaya and mangoes.

Vitamin K

Vitamin K helps the clotting of blood and the healing of wounds. By helping to prevent calcification in the arteries, vitamin K protects against heart disease. The buildup of calcium and other substances in the arteries can lead to atherosclerosis, or hardening of the arteries, which causes heart disease.


Zinc, though many doctors are continuing to study zinc to see exactly how it does it, there is some evidence that suggests that getting zinc into your diet if you’re already sick will reduce the symptoms. In particular, zinc can help ease the pain that comes along with the common cold, the flu and a sore throat.

Side Effects:

Although vitamin intake is very important for one’s health and to keep the immune system from falling prey to viruses and infections. However, too much of it can cause harm and can be poisonous. Doctors must be consulted before taking vitamins and a prescription must be obtained in order to stay protected from any major side effects.

Vitamin A, in case of an overdose, can show signs of an allergic reaction: hives; difficulty breathing; swelling of your face, lips, tongue, or throat.

Less serious side effects are more likely to occur, and you may have none at all.

Too much of Vitamin C and Zinc can cause nausea, diarrhea and stomach aches. Vitamin B6 if taken in excess amounts can cause numbness, tingling and drowsiness.

If you have a hereditary eye disease known as Leber’s disease, vitamin B12 could seriously harm the optic nerve, which might lead to blindness. People who are allergic to the element cobalt should also avoid taking vitamin B12 because it could cause an allergic reaction.

Vitamin B12 is sometimes used to treat a type of anemia, but a health care provider should ideally supervise this therapy because the treatment can have side effects. Aside from these conditions and possible interactions with other supplements, taking vitamin B12 is safe.

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