Excessive tiredness, stress and loss of energy can be more susceptible to disease. Powerful allies of well-being are vitamins, which, with the collaboration of the right minerals, strengthen the immune system.
The immune system has the essential task of identifying, fighting and eliminating foreign substances and microorganisms. Its activity is more guaranteed when the whole organism is in a state of psychophysical balance.
Nowadays, this condition is so sought after, but hardly preserved. The frenetic rhythms, the worries, the anxiety to achieve the goals make us more vulnerable to external attacks.
A correct intake of vitamins and trace elements helps to regain shape and therefore to strengthen the immune system.
Biological barriers
The immune system engages in two types of response.
1 – A congenital immunity, which is innate resistance to diseases, serves as the first line of defense and includes the skin, mucous membranes, body temperature. It uses the action of chemical agents such as interferon and cells (natural killers and neutrophils) that can neutralize the pathogen.
2 – A specific immunity, which is acquired following a first exposure to the harmful agent. The cells involved are B- and T-lymphocytes that produce specialized chemical agents (antibodies and cytokines).
Defenses to defend
First, a little relaxation can boost immunity. Many people turn to their doctor not because they are sick, but because they are “tired”, being forced to conditions of psycho-physical overage that expose them to the attack of viruses, bacteria and other pathogens.
It is also essential the balanced intake of vitamins A, B, C and E, associated with minerals such as calcium, magnesium and zinc, which helps preserve the body’s defenses, contributing to the optimization of the immune response.
Which and how
Obviously there is no complete food and you have to follow a varied diet and directed to some foods, rather than others. Here are the foods to favor to be sure to take all the vitamins that strengthen the immune system.
| Vitamin | Food sources | Function |
|---|---|---|
| Vitamin A | Egg yolk, cod liver oil, orange fruits and vegetables, dark green leafy vegetables | It is an immunostimulant and guarantees greater defense of the mucous membranes |
| Thiamine | Meat, cereals, nuts, legumes | Its active form is involved in sugar metabolism and energy production. It is useful in case of asthenia, stress, fatigue and anaemia |
| Thiamine | Milk, eggs, seaweed, cereals, leafy vegetables | It is indicated for stress and fatigue conditions |
| Thiamine | Milk, meat, cereals, fruit | It is involved in the synthesis of cytokines, important for the efficiency of the immune system |
| Thiamine | Shellfish, chicken, egg yolk, fish, cheese | Deficiency states lead to a reduction in the number of lymphocytes |
| Vitamin C | Kiwis, citrus fruits, peppers, tomatoes and green leafy vegetables | It is an immunostimulant and a powerful antioxidant. A calibrated intake allows you to fight cellular aging and strengthen the immune system |
| Vitamin E | Seeds, vegetable oils | Possesses antioxidant properties and promotes the maintenance of immune cells |
| Mineral | Food sources | Function |
|---|---|---|
| Calcium | Milk, soy, legumes, egg yolk | It has countless functions, including that of mediator of the cellular response and control of enzymatic activity |
| Magnesium | Soy, nuts, vegetables | It is involved in neuromuscular excitability and energy transport, is indicated in the fight against fatigue |
| Zinc | Red meat, oat flakes | Promotes stimulation, maturation and proliferation of T lymphocytes |
And in periods of greater stress, during seasonal changes and, in any case, in all those situations in which the body’s demands increase, the diet can be accompanied by extra help.
It is recommended to supplement with the most suitable vitamin and mineral supplements, which the pharmacist himself can advise us depending on the cases available in the pharmacy.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.