Issue link: http://cp.revolio.com/i/200433
The Essential Vitamins for Healthy Immune Function Y our 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 fruits. Many vegetables are also excellent sources of vitamin C, such as fresh parsley, raw cauliflower, mustard greens and romaine lettuce. 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 an excellent source of vitamins B1, B2, C and folate. Cooked turnip greens and boiled spinach are excellent sources of folate, vitamin B6 and vitamin C. And cooked cauliflower is an excellent source of vitamin C and folate and a very good source of vitamin B5 and B6. Raw crimini mushrooms are also an excellent source of vitamin B2 and vitamin B5. Red bell peppers are an excellent source of vitamin B6. Vitamin B12 can be obtained from protein-providing foods such as fish, shellfish, venison and calf's liver. 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 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. Cooked turnip greens and boiled mustard greens, mentioned above, are also excellent sources of vitamins E and A, as well as boiled swiss chard. Other excellent sources of vitamin A include many vegetables such as spinach, fresh parsley and carrots. Concentrated sources of vitamin K include raw cauliflower, as well as most green vegetables such as spinach and asparagus. Page 22 | Abby's Magazine - www.AbbysMag.com