While vitamin D is no doubt the quarterback of the immune system, and zinc is the number one receiver, there is a growing appreciation for the role
that the rest of the team of lesser recognized vitamins, minerals, and herbs play in
bolstering immune health. These essential micronutrients and botanicals serve
as the building blocks of a robust immune system, enabling our bodies to create a strong natural defense system.
Vitamins are organic compounds required by the body in small amounts for
normal physiological functions such as growth and maintenance. They contribute
significantly towards strengthening immunity by enhancing cellular responses and acting as antioxidants to protect
cells from damage.
Vitamin C and the Immune System
Vitamin C, also known as ascorbic acid, plays a pivotal role in immune
health. It stimulates the production and function of white blood cells.
Furthermore, vitamin C enhances iron absorption, which aids in oxygen transport
throughout the body, boosting overall immunity. Iron is
required by the body for a healthy immune response and overall immune function.
The Immune-Boosting Properties
of Vitamin E
Vitamin E is a potent antioxidant that protects cells from oxidative
stress caused by free radicals. It supports healthy immune function, which can weaken as we age. Vitamin E
deficiency impairs both humoral and cell-mediated aspects of immunity,
including B and T cell function.
Vitamin A
and Immune Response
Vitamin A contributes to immune health through several mechanisms. It
maintains the structure and function of skin and mucous membranes – the body’s
first line of defense. Additionally, it regulates cellular
immune responses.
Elderberry's Role in
Our Natural Defense System
Elderberry has been used for centuries due to its medicinal properties. Elderberries
are a low calorie food packed with vitamin C, dietary fiber, and antioxidants in
the form of phenolic acids, flavonols, and anthocyanins. The flowers are
particularly rich in flavonols. Recent
studies have highlighted its potential for boosting immunity.
Glutathione: An Underrated Antioxidant
Glutathione is a tripeptide composed of three amino acids: glutamate,
cysteine, and glycine. It is one of the most powerful antioxidants produced by
our bodies. By neutralizing harmful free radicals, glutathione protects our
cells from oxidative damage, playing a critical role in
maintaining optimal immune health. Glutathione boosting nutrients include
vitamin C, Vitamin E, selenium, N Acetyl Cysteine, Milk Thistle, Alpha Lipoic
Acid, and garlic.
Embrace a Nutrient-Rich Regimen
Vitamins A, C, E; selenium; and glutathione are vital players in fortifying the immune system. Including foods rich in
these nutrients or filling in the gaps in our diet with supplements can help us
maintain the a strong natural defense system. In the game of health, it takes a whole team of power-packed
nutrients to work together in promoting healthy immune system function.
Written by
Jolie Root, LPN, LNC
Jolie is the Senior Nutritionist and Educator for Carlson. She travels throughout North America attending medical conferences, lecturing, and educating about the role of nutrition in integrative medicine.
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