Healthy Foods and Vitamins

Vitamin Strengthens Immunity

Vitamins can help strengthen immunity and fight diseases and health problems in the case of people who suffer from severe malnutrition, Vitamins and nutritional supplements also help compensate for the deficiency in the level of vitamins, but it is better to obtain these vitamins from their sources in food foods, This is due to their efficient absorption and use by the body.

Vitamin strengthens immunity

Among the vitamins that are important for the health of the immune system and increasing its strength.

How does Vitamin C Benefit the Immune System?

-soluble vitamins, and is known for its effect that enhances the health of the immune system. It is an antioxidant and therefore combats harmful free radicals in the body, which may help reduce or delay the risk of contracting certain diseases.

The body cannot manufacture this vitamin, so it must be obtained from its food sources on a daily basis. Vitamin C also contributes to the production of white blood cells known as lymphocytes and phagocytes, which play a role in reducing the body’s infection, in addition to helping white blood cells perform their functions better by protecting them from particles that may be harmful. Such as: free radicals.

Although many people obtain their vitamin C needs through nutritional supplements, it is recommended to obtain vitamin C from food.

Does vitamin C Protect Against Colds?

A 2013 review of a group of studies published in the Cochrane Database of Systematic Reviews indicated that taking vitamin C on a regular basis does not reduce the likelihood of developing the common cold , but it is associated with a slight improvement in its symptoms.

Sources of Vitamin C

Acidic fruits and their juice, such as;

  • Orange, grapefruit.
  • Strawberries, blackberries, and blueberries.
  • Green and red pepper.
  • Broccoli and cauliflower.
  • Cabbage.
  • Spinach.
  • Turnip.
  • tomatoes.
  • Kiwi.
  • Mango.
  • Watermelon, cantaloupe.

Vitamin B6

Vitamin B6 is one of the important vitamins that strengthen the immune system. One study conducted on mice and published in the Journal of Immunology Research in 2017 found that vitamin B6 deficiency reduces the proliferation and spread of immune lymphocytes, which has a negative impact. In immune strength. [8]

Foods rich in vitamin B6 include the following:

  • Chicken and turkey.
  • Whole grains, such as: oats, wheat germ, and brown rice. eggs.
  • Vegetables.
  • soybean.
  • Peanuts.
  • Potatoes.
  • Some types of fortified breakfast cereals.
  • the milk.
  • Some types of fish such as salmon and tuna.
  • Leafy vegetables.
  • Hummus.

Vitamin E

Vitamin E is a powerful antioxidant and has the ability to enhance the functions of the immune system. In addition, Vitamin E has an important role in the differentiation of immature T cells in the thymus gland, which is an important part of the immune system. The immune system, according to a review published in the journal Vitamins and Hormones.

  • Nuts like almonds .
  • Seeds such as sunflower seeds.
  • Spinach.
  • Avocado.
  • Butternut Squash.
  • Kiwi.
  • Broccoli.
  • olive oil.
  • Shrimp.

Vitamin D

Vitamin D is one of the vitamins that is beneficial for immunity. One study published in the American Journal of Clinical Nutrition in 2010 showed that using vitamin D supplements during the winter may reduce the incidence of influenza. Especially for school-age children.

As for how to obtain this vitamin, although it is best to obtain all vitamins from food, it may require consuming vitamin D from nutritional supplements as well, after consulting a doctor, as many people suffer from problems absorbing it, and on the other hand, the body can Vitamin D is synthesized when the skin is exposed to ultraviolet rays from the sun.

Vitamin A

protecting cells from the effects of free radicals that may cause many diseases. Vitamin A is also known for its anti-inflammatory properties, which contribute to enhancing the functions of the immune system, and it is also important. To regulate cellular immune responses and hormonal immune processes, vitamin A consumption has reduced many infectious diseases, according to a review published in the Journal of Clinical Medicine in 2018.

  • Beef liver.
  • sweet potato.
  • carrots.
  • Cheese.
  • Red sweet pepper.
  • Mango.
  • Cod liver oil.
  • eggs.
  • Fortified breakfast cereals.
  • Fortified skim milk.
  • Yellow and orange vegetables and fruits.
  • Broccoli and leafy vegetables, such as spinach.

Related :

Zaheer Ahmad

I am Zaheer Ahmad. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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