Vitamin strengthens immunity act | list of Vitamins

Vitamin strengthens immunity act | list of Vitamins

The immune system has an important role in reducing the risk of developing pathogenic infections, other diseases and the ability to control them, and it has been shown that aging processes, malnutrition, and increased stress associated with a fast lifestyle reduce immunity, and in contrast to nutrition.

To get the different nutrients that we will explain in this article by increasing the strength of the immune system, reducing the risk of infection, seasonal diseases, such as influenza, and other health problems, such as arthritis, allergies, excessive cell growth and division, and reducing the risk of Cancer.

Vitamin strengthens immunity

Vitamins can help strengthen immunity and fight diseases and health problems in people with severe malnutrition, and it is worth noting that vitamins and supplements help to make up for the vitamin deficiency, but it is best to get these vitamins From its sources in food foods, because of its efficient absorption and use by the body, and from vitamins that are important to the health and strength of the immune system, we mention the following:

Vitamin C

Vitamin C is also called ascorbic acid, a water-dissolved vitamin, known for its effect that promotes the health of the immune system, as well as being an antioxidant and therefore fights harmful free radicals in the body, which may help reduce the risk of certain diseases, or Delay it, and the body cannot manufacture this vitamin and therefore it should be obtained from its food sources daily.

Vitamin C also contributes to the production of white blood cells known as lymphocytes and pharyngeal cells that play a role in reducing the body's infection, as well as helping white blood cells perform their functions better by protecting them from potentially harmful molecules.

Although many people get vitamin C needs through supplements, vitamin C is recommended for food, a 2013 review of a series of studies published in 2013 published in The Cochrane Database of Systematic Reviews indicated that vitamin C intake Regularity does not reduce the likelihood of cold, but it has been associated with a slight improvement in symptoms.

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Important sources of vitamin C

- Citrus fruits, juice, such as oranges, grapefruit.
- Strawberries, blackberries, blueberries.
- Green and red peppers.
- Broccoli, broccoli.
- Cabbage.
- Spinach.
- Turnips.
- Tomatoes.
- Kiwi.
- Mango.
- Watermelon, melons.

Vitamin B6

Vitamin B6 is an important vitamin that promotes biochemical reactions in the immune system, and a study in mice published in the Journal of Immunology Research in 2017 found that vitamin B6 deficiency reduces the proliferation and spread of lymphocytes. immunology which negatively affects the strength of immunity.

Important sources of Vitamin B6

- Chicken and the turkeys.
- Whole grains, such as oats, wheat German and brown rice.
- Eggs.
- Vegetables.
- Soybeans.
- Peanuts.
- Some types of subsidized breakfast cereals.
- Milk.
- Fish in cold water, such as salmon and tuna.

Vitamin E

Vitamin E is a powerful antioxidant and has the potential to boost immune system functions, and vitamin E plays an important role in distinguishing immature T cells in the zaatrice gland, according to a review published in vitamins and Hormones in 2012. 2000, this vitamin is an antioxidant that helps the body reduce infection.

Important sources of Vitamin E

- Nuts like almonds.
- Seeds as sunflower seeds.
- Spinach.
- Avocado.
- Walnut pumpkins. A
- Kiwi.
- Broccoli.
- Trout.
- Olive oil.
- Shrimp.

Vitamin D

Vitamin D is a vitamin that is beneficial to immunity, and a study published in the American Journal of Clinical Nutrition in 2010 has shown that the use of vitamin D supplements during the winter may reduce flu, especially in school-age children, and how Getting this vitamin is although it is better to get all vitamins from food but may require consuming vitamin D from supplements.

also after consulting a doctor, where many people have problems absorbing it, on the other hand, the body can manufacture vitamin D when exposed Skin for UV sunlight.

Important sources of Vitamin D

- Salmon.
- Swordfish.
- Tuna, Mushrooms.
- Milk fortified with vitamin D and calcium.
- Orange juice supported with vitamin D.
- Yogurt fortified with vitamin D.
- Breakfast cereals fortified with vitamin D.
- Eggs.
- Sardines.
- Cod oil.

Vitamin A

Vitamin A has antioxidant properties that can help protect cells from the effect of free radicals that can cause many diseases, vitamin A is known for its anti-inflammatory properties, which contribute to the functioning of the immune system.

and is associated with the development of the immune system, which is also important for regulating Cellular immune responses and hormonal immune processes have reduced vitamin A from many infectious diseases, according to a 2018 review published in the Journal of Clinical Medicine.

Important sources of Vitamin A

- Bovine liver.
- Sweet potatoes.
- Islands.
- Cheese.
- Red paprika.
- Mango.
- Cod liver oil.
- Eggs.
- Subsidized breakfast cereals.
- Fortified skimmed milk.

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Reference

- Bingjun Qian, Shanqi Shen, Jianhua Zhang, And Others (2017), "Effects of Vitamin B6 Deficiency on the Composition and Functional Potential of T Cell Populations", www.researchgate.net.

- Sarah Klemm (9-12-2019), "Protect Your Health with Immune-Boosting Nutrition"، www.eatright.org.

- "3 Vitamins That Are Best for Boosting Your Immunity", www.health.clevelandclinic.org.

- Marisa Moore (22-3-2019), "How Vitamin C Supports a Healthy Immune System"، www.eatright.org.

- 5 Tips:" Natural Products for the Flu and Colds: What Does the Science Say?", www.nccih.nih.gov.

- Mary Beshara (8-1-2018), "Six ways to boost your immune system naturally before you get sick"، www.allinahealth.org.