Vitamins for the immune system
For the body to function optimally, your diet must include a sufficient amount of minerals and vitamins for the immune system.
In general, vitamins facilitate certain chemical reactions within the body.
They enable the construction of collagen, bone structures, muscles, tendons, ligaments, skin, and more.
Without adequate vitamin intake (such as vitamin C), people may experience hair loss, bleeding gums, and fragile joints. Vitamin C deficiency is called scurvy.
Unfortunately, humans are one of the few species that have lost the ability to produce vitamin C, so they must obtain it through their diet.
Vitamins
How much vitamin C do we need daily? Recent studies suggest consuming at least 1g of vitamin C daily, along with vitamin E and beta-carotene, which together make up the antioxidant group.
Every day, the modern world bombards us with dangerous substances like smog, cigarette smoke, and toxins and additives found everywhere. Surprisingly, however, the most common and damaging element is oxygen.
While oxygen fuels our metabolism and allows us to live, it can also cause harm through a process called oxidation, leading to the formation of substances known as free radicals.
Oxidation alters the structure of fats, making them more reactive and prone to deposit in arteries, creating plaques and increasing the risk of heart attacks.
Additionally, this alteration in fats sends inflammatory signals that cause joint pain and allergic diseases.
Where can you find these vitamins? Vitamin C is found in broccoli, citrus fruits, melons, strawberries, tomatoes, leafy green vegetables (like spinach), meat, and liver.
Good sources of beta-carotene include carrots, melon, spinach, broccoli, pumpkin, and apricots. Vitamin E can be found in seeds, nuts, and oils derived from these, especially sunflower and almond oils.
In addition to essential antioxidants, your diet should also include B vitamins. These vitamins work together, so don’t just take B12 or B6; take them all.
B vitamins are naturally found in meat muscles like beef, pork, or chicken, as well as organs like the liver, seafood, and fish such as tuna and salmon. Other sources include milk, cheese, seeds, and avocado.
Main Minerals
- Iron:
The best source is red meat. It contains high-quality proteins, an abundance of B vitamins, and iron. The iron in red meat is bound to a protein, which makes it easier to absorb in the gastrointestinal tract.
This is why vegetarians and vegans tend to develop anemia and iron deficiencies, even when they replace meat with grains and plant-based sources. Iron in vegetables is bound to compounds (phytates) that are difficult for the intestine to absorb.
- Chromium:
Insulin receptors require chromium to function properly. The typical Western diet, rich in starch and sugar, only stresses the insulin system, which, due to the high carbohydrate load, depletes chromium stores.
Physical activity also affects available chromium reserves, so it’s generally advisable to take a supplement of this mineral.
Moreover, chromium deficiency intensifies sugar cravings, and once sugar is consumed, it depletes chromium reserves further, creating a cycle of increased sugar consumption.
- Calcium and Magnesium:
It’s often said that calcium is essential, especially for bone health. In reality, it works in cooperation with magnesium.
Magnesium plays a crucial role in nerve signal transmission, muscle contraction, and blood pressure regulation. Deficiencies in these minerals can lead to elevated blood pressure.
A diet rich in protein and fats increases the body’s ability to absorb calcium and magnesium. Sources of these minerals include nuts, legumes, green vegetables, seafood, beef, cauliflower, and eggs.
- Selenium:
Selenium is a powerful immune system booster. This antioxidant mineral works with vitamin E to produce the body’s potent antioxidant and free radical scavenger: glutathione.
This allows the immune system to protect itself from infections and slows down the aging process. The best sources of selenium are seafood, organ meats, and muscle meats.
Conclusion
The immune system undergoes changes throughout life. The production of immune cells and antibodies becomes less efficient over time, so at every age, a well balanced diet, good minerals and vitamins for immune system are required.
As we age, we lose the ability to protect ourselves from infections, while inflammatory responses, on the contrary, increase in intensity and duration, making older people more susceptible to inflammatory diseases and tissue damage.
Nutrition can either accelerate or slow down this process. As we age, fewer calories and more specific nutrients are needed. Also, do not venture into do-it-yourself solutions.
It’s right and necessary to stay informed, after all, it’s your health, but the field of nutrition and supplementation is a complex one to navigate.
You should know that there are substances that have either a boosting or inhibitory effect on others. For example, taking vitamin C through a common supplement has almost no effect if you do not also take zinc, which acts as a booster for the absorption of the vitamin.