Seasonal changes, as well as sudden temperature changes, make us more prone to catching a cold. However, this may indicate that our defenses are down, and that is that a healthy style is not enough if our day-to-day is marked by stress. An effective remedy to strengthen the body is vitamins and supplements for the immune system. If you want to benefit from them, keep reading because we will tell you which are the most important.
Importance of vitamins in the immune system
The immune system comprises cells, tissues, and organs, which constitute our body’s defenses. When a virus or bacteria enters our body, it fights the infection or the symptoms of the disease.
When weak, we are more vulnerable to disease and pathogens, and the body also has a harder time fighting and recovering. Hence, those people with autoimmune diseases, such as type 1 diabetes or multiple sclerosis, present more severe symptoms and longer recovery times.
But even in good health, stress and anxiety can damage our immune systems long-term. So we also become more susceptible to getting sick with some ease.
To strengthen it, you must start with a healthy lifestyle, with a diet rich in fruits, vegetables, and legumes, regular exercise, and no harmful habits like tobacco or alcohol. But in addition to these tips, from time to time, it is interesting to bet on vitamin and mineral supplements since, without knowing it, some may be in short supply in our diet. And at times like seasonal changes, they are an excellent way to prevent common colds.
7 Vitamins to strengthen the immune system
Vitamin A
It has the characteristic of affecting specific parts of the immune system. Vitamin A is very important for the immune system as it stimulates the production of lymphocytes (and their activity), a type of white blood cell. Lymphocytes attack invading agents and help the body make proteins called antibodies, which will keep future infections at bay.
Good sources of vitamin A for your immune system: dairy, broccoli, eggs, and kale.
Vitamin C
The “first line of defense” when fighting germs and infections are the nose, gut, and lungs linings, where collagen plays an important role. And vitamin C is essential when it comes to synthesizing collagen. Without it, the body cannot make it, so these linings need vitamin C to stay in shape.
It also helps the immune system to react to viruses and infections by increasing the production of white blood cells, enzymes, and antibodies. It also has anti-inflammatory and antioxidant effects, key elements limiting the damage caused by free radicals released during an immune response.
Good sources of vitamin C: citrus fruits, kiwis, berries, peppers, and spinach.
Vitamin E
It is a powerful antioxidant that acts on cells, strengthening cell walls. This strengthening enhances the function of T lymphocytes (white blood cells that act as “soldiers” of the immune system) and reduces inflammation.
When a T cell identifies a pathogen, it divides again and again until it reaches a number capable of defeating the invader. But this response does not work properly if there is oxidative stress, such as that caused by smoking, mental stress itself, and an inadequate diet.
Good sources of vitamin E: vegetable oils, nuts, and other nuts and seeds.
Vitamin D
Vitamin D is one of the most important vitamins in the immune system. It activates T lymphocytes when needed in the face of an infection, but without allowing them to overreact. It also regulates the production of cytokines.
Some sources of vitamin D for our immune system: are fish oils and eggs.
Vitamin B2 (Riboflavin)
It is vital for the health of red blood cells, which also play a fundamental role in the functioning of the immune system. In addition, it has an antioxidant effect, which strengthens the system.
Sources of vitamin B2: lean meats, eggs, and green vegetables.
Vitamin B6
The body uses it to produce immune cells and increase the number of antibodies against infection. It also works as a communication channel between cytokines and chemokines, two “signaling” proteins used by the immune system when an invading agent appears.
Many foods contain it: meat, fish, bananas, potatoes, and tofu
Vitamin B9: Folic acid
It is very beneficial for the immune system, especially in aging. The production of T lymphocytes decreases with age, and this decrease can be alleviated with vitamin B9.
Some sources of folic acid: Eggs (yolk), liver and other organ meats, fruits such as melon, apricot, avocado, and legumes.
3 supplements to help the immune system
As you have seen, vitamins are crucial for the immune system and its proper functioning. That is why you must ensure that you provide your body with the nutrients it needs. Next, we leave you the 3 best supplements to help your immune system:
Selenium
Lack of the mineral selenium is associated with impaired immune function. Studies show that people with low selenium levels lack T-lymphocyte cells and, therefore, have a lower response to viral infections. Selenium is a vitally important supplement for the immune system. It also has an important role in the production of cytokines.
Good sources of Selenium: Whole grains, meat, and fish.
Zinc
When deficient in zinc, the first thing that detects this deficiency is the immune system, increasing the risk of oxidative stress and inflammation.
Zinc is an important supplement for the immune system, particularly for preventing infections with age, as it helps properly function the thymus gland, where T lymphocytes are produced.
Good sources of Zinc: Seafood, pork, and beans.
Omega-3 fatty acids
The most important Omega-3 acids for the immune system are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). They help reduce inflammation and facilitate healing after the immune system has neutralized the virus.
The sources of Omega-3 acids are oily fish and shellfish. In the case of being vegan, the algae.
Now you know the 10 best vitamins and supplements to strengthen your immune system and ensure perfect condition. At MGC Mutua, we have spent years protecting and guaranteeing the health of our mutual members with our health insurance with a wide range of coverage so that, in any situation or emergency, you can be completely calm. Get in touch with us, and we will inform you about all our guarantees.
Echinacea
Echinacea is a medicinal plant used by North American Indians to treat snake bites and pathologies such as arthritis or rheumatism. It is one of the most effective remedies against colds and flu, herpes, inflammatory processes, and even wounds since it is a powerful immune system stimulator. For this reason, it is effective in combating all kinds of microorganisms.
There are different types of echinacea, some even in danger of extinction, but those used in pharmacy or herbal preparations are Echinacea pallida, E. Angustifolia and E. purpurea. The idea is to take them as prevention, except for people with autoimmune diseases who cannot consume echinacea.
Royal jelly
Although it has not been proven that royal jelly directly affects the immune system, it does have a high concentration of nutrients, B vitamins, and some minerals.
The latter’s presence gives royal jelly its antioxidant, anti-inflammatory, neurotropic, and aging-modulating power. Due to these properties, it is indicated for states of recovery and physical and mental demands, tissue regeneration, healing, and against infections by resistant bacteria.
Reishi
Reishi is a fungus whose technical name is Ganoderma lucidum, from China and with more than 4,000 years of history. Its properties are due to the high amount of nutrients and active ingredients, such as beta-glucans. Thanks to these, reishi can stimulate the immune system, and among all-natural remedies, this is one of the most effective. In addition, currently, its benefits are supported by the scientific method.
Its specific properties are regulating the immune system through T cells, acting as an antiallergic and antihistamine, toning the nervous system, and fighting viral and bacterial infections.
Medications to strengthen the immune system
If you want to start taking all or some of the supplements and vitamins mentioned, you can go to any pharmacy or herbalist and buy any of the ones available on the market.
Some vitamin complexes specifically focus on the immune system, but others focus on physical and mental performance or memory and concentration.
Another alternative is to bet on the last ones that we have mentioned. While the royal jelly is usually present in some vitamin supplements for defense, echinacea is usually marketed separately in large concentrations or together with propolis.
In the case of reishi, it is sold separately or combined with other mushrooms, such as shiitake and maitake. To be effective, it must be pure and of a certified origin, since even recognized commercial brands do not offer the authentic product, but rather it is adulterated, with a preparation that affects its properties or even a mushroom is sold. Different under the same name.
How to strengthen the immune system quickly?
There are no miracles to improve health in the short term since perseverance is necessary to see results. And even more so if we face an immune system that is weakened.
But if you are clear that you want to stop catching colds every time the temperatures change abruptly in a matter of days and would like to feel more vitality, vitamin complexes and supplements are only some of the solutions. These must be consumed promptly since they are not substitutes for a correct diet. On the other hand, very high amounts of vitamins can also harm health.
Thus, you will have to change your habits or improve them to strengthen the immune system quickly and naturally. The secret is in what you have already heard hundreds of times, which involves a diet rich in fruits, vegetables, and legumes, with a very low or zero consumption of sugar, without harmful substances such as alcohol or tobacco, and preferably dairy-free. And meat, or in very reduced consumptions. Both contain hormones and antibiotics that are far from benefiting our health.
But in addition to the above, you have to get a good rest at night, which you can get by exercising regularly, and avoid stress as much as possible. Mindfulness or breathing techniques can help you regain calm in moments of tension. Still, if you can’t, it may be necessary to go to psychological therapy or consider introducing changes in the rhythm of life as far as possible.
Related Article: 7 tips for choosing and using vitamins for vision
What is the best vitamin for the immune system?
As we have said in the previous section, miracles in health do not exist, nor in the world of vitamins. Each is intended for one or more purposes, as we also saw in the description of the most important ones in previous sections.
Thus, while group B vitamins directly impact the immune system, vitamin C is usually used in combination with mineral complexes because it favors the absorption of iron. However, vitamin C can cause stomach irritation when supplements are taken on an empty stomach, so some food should also be eaten when it is present.
In short, if you want to choose the best for your immune system, what you can do is the combination of everything that we have indicated; improve eating habits, exercise regularly, put harmful vices aside, keep stress under control and take vitamin complexes and Scitec hot blood supplement on time to give the body a boost in times of high demand. For example, seasonal changes, when there is a great physical or mental activity, or when health is compromised for multiple reasons.
And in the event that you want to opt for more specific products such as echinacea or reishi, among many others, you can experiment with which you feel the fastest improvement. But in any case, always check the incompatibilities they may have against certain pathologies.
Now you know the 10 best vitamins and supplements to strengthen your immune system and ensure perfect condition. At MGC Mutua, we have spent years protecting and guaranteeing the health of our mutual members with our health insurance with a wide range of coverage so that, in any situation or emergency, you can be completely calm. Get in touch with us, and we will inform you about all our guarantees.
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