In order to remain more resistant to viruses and pathogenic bacteria when you have a cold or flu, some vitamins are essential for the immune system. In addition, a healthy diet can have a positive effect on immunity during infections. Luckily, there are simple ways to keep your defenses ready by fueling your body with natural vitamins. Here is some useful information and health tips to help you.
How do you choose the right vitamins for the immune system in winter?
The cold season is a real challenge for some people when it comes to staying healthy. In a perfect world, everyone would have access to a balanced, nutrient-dense diet packed with healthy fats, fruits, vegetables, adequate protein and fiber. Theoretically, in this case no additional vitamin supplements would be necessaryto strengthen immune defenses. However, most of us rarely achieve these daily nutritional goals, and physical stress or inflammatory health problems can complicate the situation. It's usually pointless to supplement an unhealthy diet with vitamins, but you can fill in some of the gaps to give yourself an extra leg up.
There is usually no strict immune diet, but consuming a variety of vitamins and minerals can help prevent nutrient deficiencies that lead to worsening immune function in the wintertime. Additionally, an overall balanced diet can help you consume adequate amounts of specific nutrients. This makes it easier to prevent deficiency symptoms and maintain a better general condition.
Namely, such nutrients, including vitamins, minerals and macronutrients such as proteins, fats and carbohydrates, are always needed for the production of immune cells and the overall health of the immune system. Below are some of the most important vitamins for the immune system, which are essential to take, especially in the winter season.
Supply the body with enough protein
Protein is often linked to building muscle and feeling full between meals. However, they also play an important role in wound healing, recovery and cell building. In addition, amino acids, or the building blocks of proteins, help maintain immune system function by supporting the production of immune cells. Many protein sources such as eggs, chicken, legumes, fish, lean beef and natural yogurt can be used regularly by both adults and adultsstrengthen the immune system in children. This will make it easier for your body to fight any infections and diseases. However, try to add protein-rich foods without additives or artificial colors to your daily menu.
Support immune function with vitamin C
You probably already know thatVitamin C promotes immune functionand is essential for shortening the duration of a pesky cold. However, this nutrient actually does much more. Vitamin C also plays a huge role in wound healing, which goes a long way in maintaining the immune system by keeping the skin barrier intact. It is also a powerful antioxidant that reduces inflammation in the body and ultimately reduces our risk of developing diseases and feeling sick.
Since humans cannot produce vitamin C themselves and it is not stored in the body, it must be constantly replenished. During an infection and under enormous stress, the body quickly uses up its supplies. In winter, citrus fruits such as tangerines, oranges or grapefruits are an ultimate natural source of vitamin C. But vegetables such as tomatoes, potatoes and red peppers are also ideal for daily consumption.
Fat-soluble vitamins for the immune system such as D3 and E
Vitamin D improves the function of immune cells by reducing inflammation in the body and thus significantly reducing the risk of infection. The best source is actually not food, but sunlight. Additionally, it is a fat-soluble vitamin, meaning it dissolves in the body's fatty tissue and liver and can be stored there. To maintain healthy and naturally achieved levels of the sunshine vitamin, you should get at least 15 minutes of sun exposure every day.
However, if you live in a colder climate or cannot get regular sunlight, it is important to supplement with food. Vitamin D is one area where you don't necessarily feel a deficiency, even if you have a mild one. However, it is one of those immune system vitamins that you can supplement with food to fill the gap. Foods high in vitamin D include salmon, vitamin D-fortified orange juice, whole grains, milk or non-dairy milk, tuna, sardines and egg yolks.
Take antioxidant vitamin E
Vitamin E is another fat-soluble vitamin with powerful antioxidant properties that contribute to the production of immune cells. This micronutrient accordingly supports the growth of T cells or white blood cells, which play an important role in immune function. So if you think about cells in the body that defend and fight pathogens, vitamin E helps support the growth of these defense T cells. Add some foods containing vitamin E to your daily meals to boost immune system health. The best sources of these are eggs, nuts, sunflower seeds, red peppers, spinach, kale and arugula.
Take vitamin A against infections
Vitamin A is another infection fighter and comes in two forms: preformed as in animal foods such as fish, meat and dairy products or from plant carotenoids. Tuna is a great source of preformed vitamin A. When it comes to carotenoids, you can consider carrots, sweet potatoes, pumpkin or butternut squash, and dark green leafy vegetables.
B vitamins for the immune system to strengthen the defenses
Group B vitamins are crucial for the existence of all life forms on Earth. There are eight different species, each responsible for a variety of metabolic and regulatory processes. Simply put, without them, people would not be able to move, think, or build and repair tissues in the body. In addition, there are several pieces of evidence that these nutrients play an important role in strengthening the immune system.
Folic acid or vitamin B9 andB12 deficiencies can weaken the immune response. They do this by negatively affecting the production and activity of white blood cells. They can also lead to a condition called hyperhomocysteinemia, which increases systemic inflammation and triggers many other diseases. Researchers also found that reduced B6 levels can also have a negative impact on the immune system. Luckily, you can get immune system vitamins like these from whole foods. As long as you stick to a healthy diet rich in whole grains, meat, eggs, legumes, seeds, nuts, fruits and dark leafy vegetables, you should have no problem meeting your recommended daily intake.
Frozen food as an alternative to fresh food in winter
Depending on where you live and the time of year, high-quality fresh produce is not always available. Remember that buying frozen food is a good option and can be very convenient. In addition, frozen food can also contain important vitamins for the immune system. Manufacturers produce frozen fruits and vegetables at 'peak' ripeness. This means they have similar nutritional value to their fresh equivalents. However, choose plain frozen foods and not those with added sugar or sodium.
