WHAT VITAMINS ARE CALLED IMMUNE-BOOSTING?

The human immune system is a complex system that has a very important function to perform. It protects against the attack of various pathogens, and if they manage to multiply and lead to infection, it should lead to their eradication as soon as possible. The proper work of the human immune system is influenced, among other things, by lifestyle and diet. It is important what is on our plate and whether we provide the body with an adequate portion of vitamins and minerals.

The immune system is a complex system that includes organs and lymphatic vessels; cells that participate in the body’s defense response; and antibodies and a number of compounds such as interleukins, interferons, and cytokines. In some cases, the immune system may be compromised, manifesting as a dysfunction of the entire system or individual components. Taking certain vitamins that support this system can protect us from serious consequences.

Which vitamins support immunity?
Dietary supplements for immunity are worth taking especially in the autumn-winter period and during the spring solstice. This is when the human body is most exposed to infections. And the more we are weakened (exhaustion, period after an illness, etc.), the easier we can succumb to pathogens attacking us.

Vitamin C
When talking about immunity vitamins, most people immediately think of vitamin C. Such association is most appropriate, because ascorbic acid has an antiviral effect. In addition, it seals the blood vessels and has a strengthening effect. Vitamin C is also a strong antioxidant, which fights free radicals. Moreover, it benefits the immune system by performing important cellular functions in it. It not only protects the internal environment from oxidative stress, but also increases the activity of phagocytic cells, which are responsible for killing microorganisms.

Vitamin D
We should remember that not only vitamin C guards our immunity. Vitamin D also plays a very important role. Among the preparations available in pharmacies there is vitamin D for children and supplements designed for adults. Vitamin D and K complex is also noteworthy. Vitamin D is called the sunshine vitamin, because its synthesis occurs in the human skin under the influence of sunlight. It can also be found in certain foods like sea fish and egg yolks. In our climatic zone many people require supplementation because of insufficient sunshine.

Taking this vitamin is very important because its presence in the body facilitates the absorption of calcium and phosphorus and helps fight bacteria and viruses. In what way? Among other things, by influencing the activity of immune cells, namely neutrophils, monocytes, and natural killer T (NK) cells, which exhibit cytotoxicity against cells infected by viruses and the body’s own cells that have undergone cancerous transformation.

Vitamin A + E
What other vitamins can we talk about that have an immune function? Certainly it is vitamin A and vitamin E. The former affects the proper functioning of cell membranes and protects the epithelium of the gastrointestinal tract against the penetration of pathogenic microorganisms. It strengthens the immune system and helps to fight viruses and bacteria. In turn, vitamin E is a strong antioxidant, which protects the body from the negative impact of free radicals. It also improves the functioning of T lymphocytes, which play a very important role in the body’s defense response.

What ingredients should be included in the diet?
It is worth remembering that the body’s immunity is also influenced by a healthy and balanced diet. Therefore, in addition to taking supplements, which are particularly important in the period of deficiencies, do not forget to include in the menu healthy, unprocessed products which have the appropriate amount of vitamins and minerals. These, especially during the summer we have quite a lot. Fresh vegetables and fruits should be on our table every day. In the winter, however, it is worth reaching for juices from a reliable source. And so the appropriate amount of vitamin C will be supplied to the organism thanks to chokeberry and elderberry juices. It is also worth including cranberry and raspberry juice in the diet. In the case of fresh produce we should remember about nuts and sunflower seeds (vitamin E), kale, peppers and carrots (vitamin A), as well as blueberries and sea fish (vitamin D).

What else should you do to improve your immunity?
Diet is an extremely important factor affecting our health. However, we should remember that in order to maintain our health it is also necessary to have an appropriate amount of exercise in the fresh air. Physical activity should be a permanent element of our daily schedule. These do not have to be very exhausting exercises which require extraordinary fitness. In fact, a walk adjusted to the possibilities of each of us is enough. The best effects are obviously given by the one we take on longer distances in the pleasant circumstances of nature. Its salutary influence on the human body is difficult to overestimate.