How to strengthen your immune system? Best products

People with weak immune systems are more at risk of developing colds. In particular, during the end of winter, people are more prone to a deficiency of vitamin D, which affects the functioning of the immune system. A lack of vitamin C also affects the course of cold infections.

What is immunity?

The immune system is the body’s biological defense system against infections. At the same time, immunity reflects the general state of human health – for example, it cannot be increased if you’re under chronic stress and lack key vitamins in your daily diet. Note that the quality of sleep also plays an important role – it is during sleep that the body is restored.

The microminerals iodine, zinc, iron, and selenium, as well as vitamins A, C, D, and E, are considered the most important for immunity. A lack of even one of them can significantly disrupt metabolism. For vegetarians, vitamin B12 is added to the list – it is found mainly in animal products, and its chronic deficiency leads to a weakened immune system.

However, it must be clearly understood that taking large doses of vitamins in tablets cannot raise immunity – it is only about obtaining the necessary daily allowances to cover the deficiency. Excessive intake of vitamins can lead to hypervitaminosis, which is characterized by a weakening rather than a strengthening of immunity.

Immunity:

• The body’s ability to resist infections
• Primarily depends on nutrition and lifestyle
• Vitamins restore, but they don’t increase immunity
• Excess vitamins can be harmful

Immunity boosting methods

During the end of winter, most people suffer from a lack of vitamin D. It is produced in the skin when exposed to direct sunlight. The lack of this vitamin disrupts the functioning of the immune system, in particular, and increases the risk of developing diabetes and high blood pressure.

At the same time, vitamin D is not found in natural foods – to cover its deficiency and protect the immune system, it is necessary to take capsules or artificially enriched products (for example, milk with vitamin D). Other fat-soluble vitamins (A, K, and E) also play a role in immune function and are found in regular foods.

Vitamins important for immunity:

• Fat-soluble vitamins D, A, K, and E
• Vitamin C
• B vitamins

Vitamin A and resistance to infections

Carotene (vitamin A) regulates the processes of healing, renewal, and growth of body tissues, being part of the eyes, skin, hair, teeth, muscles, and various internal organs. In addition, it is needed to neutralize the negative effects of free radicals – for example, it slows down the growth of cancer cells. A lack of vitamin A leads to a sharp decrease in immunity.

In the form of retinoids, vitamin A is found in most animal foods – in fish oil, eggs, butter, milk, and beef liver. Also in the form of β-carotene, it is found in many plant foods – for example, in red and yellow vegetables (carrots, sweet potatoes, pumpkin, rose hips, and so on), as well as in spinach. Complete list of foods with vitamin A.

Food to boost immunity

The daily diet to increase natural immunity must necessarily contain sources of vitamin C – primarily citrus fruits, sweet bell peppers, and kiwi. Sources of vitamin A, as mentioned above, are carrots, pumpkins, and rose hips. 

Vitamin E is found in olive and sunflower oil, and various nuts – it is abundant in almonds and peanuts.

However, in addition to vitamins, for the proper functioning of the immune system, some microminerals are also needed – zinc, iron, copper, selenium, and magnesium. Iron deficiency impairs the absorption of oxygen by tissues, acting as a direct risk factor for the development of severe complications in, for example, coronavirus. In turn, selenium deficiency can be provoked by taking drugs to lower cholesterol levels.

Minerals to boost immunity:

• Zinc – affects hormones
• Selenium – important for the thyroid gland
• Iron – affects the absorption of oxygen
• Copper – is needed for liver function

Most healthy products

Remember that pasta and other wheat products contain minimal amounts of vitamins and minerals. The same goes for potatoes and white rice. Instead of pasta, eat buckwheat, quinoa, or other whole grains (such as brown rice) to boost immunity. For breakfast, instead of a sausage sandwich, eat a serving of oatmeal made with vitamin D-fortified milk.

The main source of minerals are nuts – almonds, peanuts, walnuts, and pine nuts. Eat at least 20-30 grams of various nuts daily. Vegetables (including frozen veggies in bags) also contain nutrients needed for immune function – at least one meal per day should include a large serving of vegetables. Pay special attention to the quality of oils – use olive or rapeseed.

Avoiding deficiencies in key vitamins and microminerals is essential to boost immunity and increase resistance to infections. First of all, we are talking about vitamins D and C. For vegetarians – B12. Sufficient intake of zinc, iron, magnesium, and copper is necessary for transporting oxygen to tissues, removing toxins, and, ultimately, the proper functioning of the immune system.