May 132020
Vitamins and Immune System Health – 101
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Welcome to My Vitamins and Immune System Health Post!

First of all, I must congratulate you for taking the time to do your research on this topic of green living. Immune system health cannot be hyped enough especially, with the current COVID 19 pandemic right now. 

As a qualified teacher, I am passionate about education and the impact it can have on bettering our future. It is down to us individuals to do our research and make small changes to the way we live our lives. 

These small changes are easy to make and can have a big impact on our health, the health of our family, and our environment. This website is designed for everyday people looking to make these changes. Here you will learn a legitimate way to go green. 

Let me be completely transparent with you, I am not here to pitch or sell anything to you. I am here to reveal and to assist you on your journey of going green! 

Importance of Immune System Health...

People want to end the lockdown so they can go on with their lives. With the opening of restaurants and other public places, chances of infection are likely to increase. 

Now is the time to prepare our bodies for the onslaught of disease-causing elements that may endanger our whole family.

The immune system protects the body from diseases and fights against viruses and bacteria that invade our bodies. This system communicates with the whole body to achieve this. 

If viruses and bacteria are detected, it calls out a warning signal to the body. The body, in turn, attacks these viruses and bacteria. If the immune system is weak, the body gets sick. 

Younger children and the elderly have a weaker immune system. Doctors advise them to be vaccinated. However, not everyone is comfortable with vaccination, and ensuring your immune system is strong and healthy is always wise. 

Using vitamins to boost the immune system is an effective method for protecting ourselves and our families from diseases by taking an extra measure of care for our bodies. It creates a protective barrier to ward off bad health. 


Vitamins and Minerals that Boost the Immune System...

Vitamin A...

This is a generic term for a group of fat-soluble compounds that can be found in both animal and plant foods.

Aside from the known fact that it is good for the eyes, fetal development, and reproduction, Vitamin A also helps to make our immune system healthy. 

It also promotes cell growth, that is why younger children need to have enough of this vitamin. Adults need between 700-900mcg per day while children need 630 mcg per day. 

However, overconsumption of anything can have negative side-effects. Overdosage, especially in pregnant women, can cause birth defects. 

Not having enough of this vitamin can result in blindness, increased risk of infection, pregnancy complications, and skin issues.

Vitamin B2...

Vitamin B, also known as riboflavin, is a complex vitamin that cannot be undermined but can be found naturally in most dairy products, some types of meat and grain.

Vitamin B2 is needed for the protection and development of the digestive tract. If the gut is damaged, food cannot be properly digested, therefore the nutrients cannot be used by the body. It can help your body build red blood cells and having healthy blood will support your immune system.

It breaks down fats, proteins, and carbohydrates which will result in giving you energy. It also supports some other cellular functions such as brain function. 

A dose in children depends upon age, ranging from 0.3-0.4 for infants and 0.5-0.6 for children 1-8 years old. In adults, a daily dose of 1.1 for adult women, 1.3mg for adult men, and it increases to 1.4 mg per day for pregnant and breastfeeding women. 

The main concern related to consuming too much B2 is liver damage. Overdosing is almost impossible to do when consuming this vitamin naturally in food, but more likely when taking supplements. 

Because vitamin B2 is involved with processing nutrients, deficiency can lead to other nutritional deficiencies such as anemia. This happens when you do not get enough iron. Your body is unable to get the oxygen to your cells due to a lack of healthy red blood cells. 

Vitamin B6...

Aside from keeping the immune system healthy, Vitamin B6 also keeps the muscles, brain, and heart functioning well. It can reduce the chances of a person suffering from Alzheimer’s disease, memory impairments, and symptoms of PMS.

A healthy brain sends proper signals to the immune system that the body is under attack. A heart that works properly promotes better circulation of the blood in the entire body. 

Adults need between 1.3 to 1.7mg per day. In children, the dosage is also dependent on age, ranging from 0.1 to 0.6 for infants to children up to 8 years old.  

The deficiency of this vitamin has been linked to depression, low hemoglobin levels, and anemia. 

Vitamin B12...

This vitamin works with other vitamins and minerals to keep our bodies active. It also promotes the health of the brain and the spinal cord. 

It is crucial for a healthy brain and immune system as it aids in the production of DNA, nerve, and blood cells. Because of this, it plays a crucial role in the running of your metabolism. 

It isn't like other vitamins because it is only found naturally in animal products. It is a lack of this vitamin that causes concerns for some health professionals regarding vegetarianism and veganism. If you are considering these diets, there are supplements available on the market. 

The RDA is dependent on your age, 0.9 for children aged 1-3, 1.2 for children aged 4-8, 1.8 for children aged 9-13, and 2.4 mg for aged 14 and up. Pregnant and breastfeeding women should have slightly higher amounts. 


Vitamin C...

Of all the vitamins available in foods, Vitamin C is the most popular in supporting the immune system. It also helps prevent heart and eye diseases and keep the brain and skin healthy. 

Because of this, Vitamin C has become popular to consume regularly, but people need to do this with caution since megadoses more than 2,000 mg per day can cause diarrhea, nausea, vomiting, heartburn, headache, abdominal pain, and even insomnia. 

The Recommended Daily Allowance (RDA) is 65-90 mg per day but most vitamin supplements are 500mg. As with most vitamins, it is best to get them through the consumption of food. 

Vitamin D...

Early morning sunlight provides a good dose of Vitamin D. It is important in promoting a healthy immune system and bones. It regulates the immune system and has a major role in the life cycle of cells. 

Vitamin D is fat-soluble. This means your body has a hard time getting rid of it so I would avoid taking it as a supplement. Too much of it can lead to high-level build ups in your body, toxicity, too much calcium, stomach, and bone issues. 

I like to go for a swim every morning and have made it a part of my morning routine. If you live in a country with long, dark winters then getting regular sunshine is especially important. You will still get the Vitamin D on an overcast day, so get out there and at least go for a walk. 

RDA for children and adults is 600 IU. Pregnant and lactating women and the elderly need more at 800 IU per day. 

Vitamin E...

Vitamin E is important in the repair of damaged cells, the formation of red blood cells and supports the body in using vitamin K. promotes the immune system. Without Vitamin E, cells in the body would be less effective at interacting with one another. 

Vitamin E is also a powerful antioxidant that plays a role in defending the body against substances and free radicals. These damage cells, tissues, and organs and are likely involved in conditions related to aging.

Adults need just 22.4 IU of Vitamin E but can have as much as 1,500 IU per day without causing problems. 


Zinc is a mineral that is needed to boost the immune system's health through the proper digestion of food and helping the body to use these foods as energy. 

Adults need 8-11mg based on US RDA. Pregnant and lactating women need more to support their special nutritional needs.


Selenium is a powerful antioxidant protecting the body from certain cancers, heart, and thyroid diseases. It also helps to reduce asthma symptoms. Lung health is important in promoting the health of the immune system. 

The safe limit of selenium is 400mg for adults. Excessive doses of selenium are hair loss, nausea, dizziness, vomiting, and tremors, to name a few. 



With a high level of free radicals, the kidneys work double-time to cleanse the body. Keeping it healthy becomes a priority, especially with the increase of vitamin and mineral supplements taken. Potassium also keeps the heart, bones, and muscles healthy.

Potassium comes in many forms as a supplement. The US FDA limits 100mg per serving of potassium chloride. However, a dose of 3,500-4,700 mg per day of potassium is safe.

Excessive potassium in the blood causes irregular heartbeat which may eventually result in death. Overdosage can also result in gut and kidney problems. 


Adults need 1000mg per day but as we age, the RDA increases to 1,200 mg per day when we reach 51 years old. An adult should be eating two servings of calcium-rich foods per day. 

Calcium has the role of balancing the body's response when there is a potential infection, ramping them up and down when required. It plays a crucial role in keeping the immune system balanced. 

A deficiency will weaken the body's ability to resist a pathogen attack and will result in frequent illness. 


Antioxidants play an important role in strengthening the immune system. Dark chocolate and organic green tea are very good sources of antioxidants. 


Food & Drinks that Boost the Immune System...

Nothing beats natural sources such as food when it comes to boosting the immune system's health. A diet filled with mostly whole foods is a good choice to boost the immune system. 


Citrus fruits like oranges, pomelos, lemons, and others in this family are good choices for vitamin C. Not only are they delicious to eat, they can also be used to prepare a variety of juices and combined with other fruits and herbs for a more power-packed antioxidant drink. Be sure to skip the sugar or artificial sweeteners.

Papayas are also high in vitamin C, potassium, B vitamins, and folate, all of which are very important to the immune system's health. Kiwis are also packed with the same vitamins as papayas plus an additional dose of vitamin K. 

Bananas, cantaloupe, mango, apricots, beet are good sources of Vitamin A, potassium, and antioxidants that are helpful for the body. 

Berries and pears are known to have high levels of antioxidants.


Green vegetables such as asparagus, collards, artichokes, kale, and beans are rich in a variety of B vitamins and vitamins A, C, and E and other minerals. 

Broccoli and spinach are probably the healthiest green foods. However, the vitamins in these vegetables are easily lost during cooking so it is best to cook it in the least possible time. 

 Red, yellow and orange vegetables such as pumpkins, sweet potatoes, and carrots are also high in vitamins A, C, and E and many other minerals including potassium, magnesium, selenium, and folate. 

Mushrooms and squash are rich in potassium and selenium. 


Garlic tops the list of the most healthful spices. It has been proven to help lower blood pressure and maintain the health of the blood vessels. Its high sulfur content helps in boosting the immune system's health.

Turmeric is known for its anti-inflammatory properties and is also proven to be a good remedy for asthma attacks. As we know, keeping the lungs healthy is one way to keep the immune system in good condition. 

Chicken & Eggs...

Chicken soup is not an old wives' tale when it comes to improving colds and flu. It is high in vitamin B6 and is important in the formation of new blood cells.  

Eggs are also very high in vitamin A, D, E, K, and B vitamins, selenium, calcium, and zinc.  

It is best to consume free-range and organic chicken and eggs to prevent allergic reactions from the chemicals included in commercial feeds. 

Organic farming is also more sustainable and better for the environment. 

Eggs In Bowl