Prevention is better than cure
As covid19 continues to reap havoc on our planet, we are endlessly trying to find ways to stop it in its tracks or at the very least, stay clear of its path. As far as we understand covid19 likes our lungs, one of the most vital organ in our body. It ensures that carbon dioxide leaves the blood and oxygen enters the blood. Oxygen is needed to ensure that our body produces energy by burning sugar and fatty acids. So when the lungs fail to do its job, the other organs are not too far behind. This is definitely cause for alarm as this snowball effect crosses from one organ to another, leaving you not only with the inability to breathe but with blood clots, kidney damage and other life threatening ailments. Our body wants to be healthy, it wants to live and our immune system is a complex network of cells, organs, and tissues that work in tandem to protect the body from infection and thus allowing it to live. What does this mean? It means that we must make a conscious effort to strengthen our immune system by utilizing preventative measures. I believe strongly in prevention. Therefore, eating the right foods and supplements can give us a chance at fighting off these invaders like covid19 when they enter our bodies. There are so many illnesses that can overwhelm our immune system and most can be prevented. But of course, many are not going to preach prevention because as we know it, it will bankrupt the entire pharmaceutical industry as there will be fewer sick people. But that’s a another story, to be tackled another day. Nevertheless, here are 8 vitamins that you need to build better immunity. Bear in mind that it is always best to obtain nutrients from foods instead of supplements.
Vitamin A
Vitamin A is important for vision, reproduction, for the maintenance of the immune system among other things. Vitamin A facilitates the proper functioning of the immune system through it’s anti-inflammatory capabilities helping to guard of bacteria and infection. Vitamin A is also involved in the production and functions of white blood cells which helps to remove bacteria and pathogens from the bloodstream. The top 10 highest vitamin A foods are: beef liver, sweet potatoes, cod liver oil, winter quash, kale, collard greens, turnips, carrots, king mackerel and sweet red peppers.
Vitamin B6
Vitamin B6 is not produced by the body so it must be obtained from foods or supplements. Vitamin B6 helps in the creation of red blood cells and neurotransmitters (serotonin and norepinephrine.) It controls mood, skin condition and your appetite. It also plays a very important role in how effective the immune system wards of outside threats. The top 10 vitamin B6 foods are: salmon, tuna, turkey, eggs, chicken, beef, banana, spinach and pistachios.
Vitamin B12
Like vitamin B6, vitamin B12 is not produced by our bodies so we must obtain it from foods or the same way that animals get their B12 – from grazing. But we are not animals so we can’t graze. Vitamin B12 helps keep the nervous system and blood cells healthy as well as help in making DNA and preventing anemia. It also helps with our mood and with the development of white blood cells, making it an important vitamin for immunity. The top 10 foods for vitamin B12 are: animal liver and kidney, clams, sardines, fortified cereal, beef, nutritional yeast, trout, tuna, fortified diary and non-dairy milk, and salmon.
Vitamin C
Vitamin C is well known for helping the immune system. Your body does not produce vitamin C so you better eat up all those citrus fruits which are one of the main provider of this essential vitamin. This potent antioxidant has the ability to boost your body’s natural defenses by removing free radicals (unstable molecule that damage our cells), preventing and treating inflammation, producing and protecting white blood cells and strengthening the skin’s barrier, thereby preventing penetration of invaders. This make vitamin C a fundamental aid in ensuring the immune system functions optimally. The top 10 vitamin C foods are: guava, sweet red peppers, tomato juice, oranges, sweet green peppers, hot green chilli peppers, strawberries, papaya, pink grapefruit and broccoli.
Vitamin D
Vitamin D is extremely important for an all around healthy body and mind. As it relates to the immune system, vitamin D helps by fighting off bacteria and viruses. Vitamin D is found in almost all cells throughout the body. The top ten sources and foods for vitamin D are sunlight, fatty fish, fortified cereal, fortified diary and non-dairy milk, beef liver, fortified orange juice, mushrooms, egg yolks, fish oil and ultraviolet lamps and bulbs.
Vitamin E
Vitamin E is an important vitamin for the immune system. Vitamin E ensures that your army of T cells (white blood cells) that fight off invaders are not only protected but are strong enough to fight. When invaders enter the body in the form of bacteria or viruses, the T cells needs to multiply and attack. Sometimes when they multiply they become weak and is unable to assist the body in fighting. Vitamin E ensures that they are equipped to multiply and fight. The top ten vitamin E foods are: wheat germ oil, sunflower seeds, almond, brazil nuts, hazel nuts, mamey sapote, abalone, pine nuts, goose meats and peanuts.
Zinc
Zinc is a mineral that aids the body in making protein and DNA and is found in many cells in the body. Zinc also helps the immune system by controlling immune responses to viruses. When a virus enters the body, immune cells attack the virus. However sometimes they can be out of control which ends up causing inflammation in the body. Zinc helps to ensure that immune response does not spiral out of control. So it basically applies the brakes to immune responsiveness. The top ten Zinc foods are: beef, oyster, chick peas, hemp seeds, cashew, fortified dairy and non-dairy, quinoa, potatoes and dark chocolate.
Selenium
Selenium is a very vital mineral that the body needs. Selenium is needed for DNA synthesis, maintenance of thyroid hormones, fertility and the maintenance of good immunity. As it relates to immunity it functions similar to Zinc ensuring that T cells does not respond uncontrollably to invaders thereby preventing inflammation and autoimmune diseases. It also help T cells respond quickly to invaders. The top 10 selenium foods are: brazil nuts, tuna, oyster, pork, chicken breast, tofu, shitake mushrooms, whole wheat pasta, shrimp and couscous. Although selenium is vital for the body, too much can be poisonous.
Practice Prevention
So there you have it, the top vitamins that are good to ensure proper immune function. As our current circumstances require a well functioning immune system, we must ensure that we eat the foods necessary to respond appropriately. Keep in mind that a good immune system is needed all year round. Remember what I said in the beginning? Let me repeat it, prevention is better than cure. As such try to prevent illnesses rather than finding ways to cure them. It’s good that there are medications that can help our bodies heal in the event we do get sick but eating the right foods is the ultimate remedy. Eat well so you can be well. Until next time pepes, keep calm, stay strong and blog on.
Very informative. Prevention is definitely better than trying to find a remedy. One thing I must say is that your blog is very organized. Which theme do you use?
Thanks Jennifer. I use the elementor builder and OceanWP theme.
Nice Article, thanks for letting us know.
This is such a great list! Super well laid out and simple to read. Perfect! Thank you for the reminder and motivation to seek my vitamins from food first and foremost! 😀
Thanks! I like simple and simple is easy to understand.
Very informative!
Thanks
Great content
Thanks
Informative. Always good to know what we need in our bodies especially with this virus going on!
yep
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Thanks
Very well written and as usual very informative. Honestly never heard of selenium, but apparently Ive been eating it all along lol because I eat a lot of couscous.
Great & useful post!!! Thank a lot!!!
Thanks
Valuable information..
Good work
Valuable information.
Nice work
Well, this one was good
very useful information
Thanks
Nice
I enjoyed your post. Quarantine definitely has my family and I looking at better eating habits now that the carelessness is showing on us. Lol. Thanks so much
LOL. I hear you
Prevention is better than cure….
Very informative article! Good job 👍
Thanks
Love this post! A lot of insight on healthy foods!
Thank you
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Thank you for this comprehensive list of vitamins that we all should be mindful in taking to safeguard our health.
Very informative. Absolutely agree with you that prevention is better than cure!
Your post is so freaken informative! Love this!
thanks
Such useful tips! thanks!
Chenée would like you to read…Spicy Peanut Noodle Salad
Some great information here. Thanks!
thanks