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Which Vitamin is Good for Immunity?

  • Author :
  • TATA AIG Team
  • Published on :
  • 23/01/2024
  • 2 min read

Your body’s immune system acts as a defence mechanism against several pathogens and harmful substances. It also keeps your energy levels high and helps you recover from injuries. Hence, strengthening your immune system is one of the best things you can do to stay healthy and strong.

Consuming a nutrient-rich diet, getting adequate sleep and engaging in regular exercise are a few steps to boost your immune system.

An essential nutrient that can help build a strong immune system is vitamins. They are organic compounds your body needs in small quantities. In this article, we will discover which vitamins are good for your immune system and from where you can get them.

Best Vitamins to Boost Immunity

Including the following vitamins in your diet can keep you healthy, strong and protected:

Vitamin C

You must be aware of the importance of vitamin C in boosting immunity. Vitamin C deficiency can make you prone to falling sick, according to research. It acts as an antioxidant and protects you from toxins that are responsible for inflammation.

However, your body neither produces this vitamin on its own nor stores it. You must consume it regularly to stay healthy. Here are a few sources of vitamin C:

  • Oranges

  • Kiwi

  • Strawberries

  • Grapefruit

  • Red bell peppers

  • Broccoli

  • Cauliflower

  • Papaya

  • Sweet potato

  • Tomatoes

Vitamin A

Vitamin A can help your body fight infections, especially respiratory infections. Known as an anti-inflammatory vitamin, vitamin A helps in developing and boosting your immune system.

You can get this essential vitamin from the following foods:

  • Eggs

  • Dairy products

  • Fish oils

  • Carrots

  • Liver

  • Tomatoes

  • Leafy greens

Vitamin D

Research suggests that vitamin D is one of the best vitamins to increase immunity and protect you from flu and colds. According to many studies, over 80% of COVID-19 patients suffer from vitamin D deficiency.

While you can get most of your vitamin D from sunlight exposure, the following foodstuff can help you meet the vitamin requirement:

  • Salmon

  • Liver

  • Fortified milk

  • Egg yolks

Vitamin B6

One of the most essential vitamins for the immune system is vitamin B6. Also known as pyridoxine, vitamin B6 aids in the production of white blood cells and T cells and keeps your immune system strong.

Deficiency of vitamin B6 can reduce the antibodies that help ward off infection. The following food items are rich in this powerful vitamin:

  • Beef and beef liver

  • Chicken breast

  • Turkey

  • Chickpeas

  • Potatoes

  • Bananas

  • Cottage cheese

  • Salmon and tuna

  • Oats

  • Peanuts

Vitamin E

Vitamin E is another powerful antioxidant that boosts your body’s immunity. It is one of the most essential micronutrients that your body needs to ward off infections. Vitamin E keeps your T cells in good condition. It prevents cell damage and reduces the risk of diseases and inflammation.

A few sources of vitamin E include:

  • Sunflower seeds

  • Leafy greens

  • Kiwis

  • Vegetable oils

  • Wheat germ

  • Nuts like almonds, peanuts, etc.

  • Mango

  • Broccoli

  • Tomatoes

Supplements to Increase Immunity

While supplements can fill in the gaps in your diet, the ideal way to fulfil your vitamin requirement is through a nutrient-rich diet. Your body absorbs the vitamins and nutrients in a better way when it gets them from food rather than through supplements. Furthermore, supplements can have potential side effects when consumed in high doses. They can also interact with some medications and medical treatments. So, consult a healthcare professional to know if a supplement is right for you.

Wrapping Up

Taking your vitamins in the right proportion can help boost your immunity and ward off diseases and infections. While there are plenty of products and supplements claiming to boost your immunity, building a healthy immune system requires more than taking minerals and vitamins in the form of a powder or pill. A nutritious diet, regular exercise, plenty of water and sleep and minimising stress are key to a healthy immune system.

Medical insurance is one more way to protect your overall health. A health insurance plan ensures you are not deprived of quality healthcare services because of financial crunch. At Tata AIG, you can get the best health insurance plans for yourself and your loved ones at budget-friendly prices. So, don't delay and buy health insurance online today!


Can I take medicine to strengthen my immune system?

Medicines may fill in the gaps in your diet, but the ideal way to fulfil your vitamin requirement is through a nutrient-rich diet. Immunity booster medicines can have potential side effects when consumed in high doses. They can also interact with some medications and medical treatments. So, it is important to consult a healthcare professional before taking any immunity booster medicine.

How can I boost my immunity?

The following are the six ways of boosting your immunity:

Eat a healthy diet

Get adequate sleep

Minimise stress

Drink lots of water

Exercise regularly

Get vaccinated

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