Keep this article for yourself and do not forget to reread it sometimes, then you do not have to buy expensive medicines, suffer from various diseases. If your body receives all vitamins with food, then immunity will protect you from various viruses and infections, and their lack will lead to weakening of the immune barrier, and consequently, to diseases. This is because all vitamins are absorbed in the complex, and with a lack or excess of any vitamin from the complex, the assimilation of all the others is disrupted. If this harmony is broken, you will get weakened immunity with a bouquet of various diseases.
The main ways to strengthen immunity – hardening, maintaining a healthy lifestyle, regular physical exercise and, of course, the right food rich in vitamins and trace elements (vegetables, fruits, berries, fresh herbs) or vitamins (winter and spring).
Which vitamins are important for strengthening immunity?
✅★Vitamin C (ascorbic acid)
There is an opinion that vitamin C helps to strengthen immunity. However, in fact, this is not entirely true. Vitamin C is an antioxidant, which is necessary for the normal functioning of the heart, vessels, normal functioning of the liver, kidneys and other organs, but does not directly affect immunity. Vitamin C will help you cope with some cold symptoms if you are unwell. That’s all. Similarly, with the belief in the miraculous properties of zinc: zinc also strengthens immunity is far less effective than many would like to think.
It is necessary for the formation of collagen, responsible for the elasticity of the skin, the restoration and strengthening of cells of the tissues of blood vessels, gums, teeth, bones. It improves the complexion, promotes the assimilation of iron, increases immunity, acts as an anti allergen and anti-carcinogen.
Where to look: rose hips, citrus fruits, green vegetables, tomatoes, sweet red pepper, cauliflower, zucchini, berries (black currant, sea-buckthorn), sauerkraut.
Signs of deficiency: dryness and pallor of the skin, puffing nails, general weakness and chronic fatigue syndrome, etc.
Preference should be given to another vitamin, vitamin D. It is the most important vitamin needed to strengthen the immune system, both for adults and children.The “sunny” vitamin is necessary for the health of bones and teeth, maintaining the elasticity and hydration of the skin, preventing hair loss. Let me remind you that this micronutrient is produced under the influence of ultraviolet, which is enough for 10 minutes of daily sun exposure.
Manifestations of vitamin D deficiency in the body: rickets in children, various dental diseases, the development of osteoporosis – in adults, and most importantly, all – reduced immunity.
If vitamin D is present in the body in sufficient quantities, it helps to prevent the washing away of other vitamins from the body, which also positively affects the state of the human immune barrier. In addition, vitamin D activates the formation of antibodies in the body that destroy pathogenic bacteria, fungi and viruses – sources of various diseases. Therefore, choosing to maintain or strengthen the immunity of a particular complex of vitamins, first of all, pay attention to the content in its composition of vitamin D.
Where to look: fish oil, butter, milk, egg yolk, sardines, herring, salmon, tuna.
Symptoms of deficiency: rapid hair salting, digestive problems, dimming of vision at dusk, burning in the mouth and throat, etc.
The second most important vitamin for immunity is vitamin A. It is responsible for the production of immunoglobulin A on the mucous membranes, increasing their resistance to harmful bacteria and viruses, and is also involved in the production of antibodies. It is also a strong antioxidant that stimulates the division of new cells, then there is skin rejuvenation. Important for health of eyesight, bones, nails and hair, promotes immunity, reduces age-related pigmentation.
Where to look: Vitamin A is found in foods of animal origin. The first place for the content of vitamin A is cod liver oil, 100 grams of cod fat contains up to 20.0 mg of vitamin A, and a very large amount of vitamin A is found in the liver: in 100 g of beef liver contains 15 mg, and in the pig liver – 6, 0 mg of vitamin A.
In the green parts of plants, as well as in fruits and vegetables of red or orange color, not vitamin A in pure form is contained, but provitamin A is carotene and carotenoid, which in the human body in the process of metabolism turn into vitamin A. Many carotene, of course, carrots. Also a lot – in sea-buckthorn berries, rose hips, rowan berries, green onions, sorrel, parsley, salad, red sweet pepper.
Signs of deficiency: dryness and flaking, coarsening of the skin, etc.
Another known vitamin is vitamin E. It is called a female vitamin, as it is useful for women’s beauty and health. But in addition, it helps to increase the resistance of red blood cells to the action of toxins, viruses and carcinogens, as well as the removal of harmful metabolic products released by blood and liver from the body. It supports the ability of a woman to bear childbearing, protects youthfulness of the skin, since it is a powerful antioxidant, participates in the formation of fibers that allow the skin to remain elastic.
Where to look for: in seeds of pumpkin, sunflower, flax, vegetable oils, leafy greens, wheat sprouts, soybeans, broccoli, Brussels sprouts, spinach, beef liver, chicken and quail eggs, milk, peanuts, almonds.
Signs of deficiency: dry skin, decreased visual acuity, brittle nails, decreased libido, etc.
Vitamin F is not so widely known, but in strengthening immunity also plays an important role. It activates metabolic processes in the body, accelerates the process of assimilation of vitamins E and A, which leads to an increase in nonspecific immunity, increasing the protective reaction of the body.
Vitamin P in combination with vitamin C makes it possible to optimize intracellular metabolism, increasing the body’s protective functions at the cellular level, but neatly, strictly in accordance with the norm, since an overdose of these vitamins will reverse the effect of vascular fragility, weakening immunity. It provides a healthy skin and hair condition (normalizes lipid metabolism, improves regeneration and nutrition of cells), lowers cholesterol in the blood, promotes burning of subcutaneous fat, which means losing weight, supports reproductive function, prevents the appearance of edema.
Where to look for: Vitamin P is found in black currant, chokeberry, tea leaves, dog rose, lemons and vegetable oils, sunflower seeds, fish oil, avocado.
Signs of deficiency: dull brittle hair, early gray hair, dry skin, puffiness.
It supports the tone of the skin and blood vessels, helps in the fight against hyperpigmentation of the skin (gives a whitening effect), is important for the health of bones and teeth, normal kidney function.
Where to look: green vegetables, olives, sweet peppers, nettles, carrots, tomatoes, potatoes.
Symptoms of deficiency: blue eyes, nosebleeds, etc.
Biotin is necessary for normal functioning of the tummy, immune and nervous systems, health of hair and nails.
Where to look: cauliflower, onion, young beans, kidney beans, soybeans, green peas, potatoes, kidneys, liver, egg yolk, dairy products, brewer’s yeast.
Signs of deficiency: high levels of sugar and cholesterol in the blood, pale skin, increased dryness or fatness of the skin, insomnia, loss of appetite, depression, fatigue, nervousness, muscle pain, etc.
★Multivitamins: Myths and Facts
Fact: before taking vitamin complexes or dietary supplements it is necessary to consult a doctor. Without assessing the state of your health, age, lifestyle and work patterns, and special tests, it is impossible to accurately determine the lack of certain vitamins.
In the summer, from taking vitamins, you can refuse
Fact: the peak of vitamins deficiency in the body falls on the last month of winter – February. In the spring for the prevention of vitamin deficiency, it is recommended to take vitamins for almost everyone. In consultation with a doctor, you can take a course of “vitaminization” in the summer.
- Myth: Multi-vitamins can make up for a poor diet and prevent disease.
Reality: Scientists still disagree on the effectiveness of multivitamins. While some research suggests multi protect against premature death, other studies show no benefit at all. Most agree that it is best to get needed nutrients through food. Nature packages vitamins and minerals in perfect combinations and benefits our bodies with yet-to-be-discovered nutrients. Dietary supplements are intended to work with your diet, not replace it.
- Myth: Supplements are safe, because they are natural.
Reality: Even though nutrients come from nature, they become unnatural when manufacturers process them into pill-form. And natural doesn’t necessarily mean safe or effective. Everything that is potentially healing also has the potential to be harmful. Arsenic is natural, for example, but it is known to cause cancer.
- Myth: You can’t get too many vitamins.
Reality: If your diet includes fortified cereals and power bars, which often contain 100 percent or more of the recommended daily allowances for certain vitamins and minerals and you are taking a dietary supplement you could damage vital organs. Too much vitamin A can affect your liver and, in pregnant moms, can lead to birth defects in their babies. Excess vitamin B6 can cause nerve damage. And, overdosing on vitamin C can cause diarrhea and cell damage.
- Myth: Regulations ensure supplements are safe.
Reality: he U.S. Food and Drug Administration (FDA) does not determine whether dietary supplements are safe and effective before they hit the marketplace—so you are taking the word of the manufacturer. That doesn’t mean there aren’t safeguards in place. Once a dietary supplement is on the market, both the FDA and the Federal Trade Commission (FTC) monitor label information to ensure product claims aren’t misleading, but the process is slow and damage can be done before these agencies get involved. A small group of watchdog organizations offer seals of approval for products that are manufactured properly and contain the ingredients listed on the label. These organizations, however, do not determine if the products are effective.
- Myth: Supplements are always unnecessary.
Reality: Dietary supplements may be beneficial for certain populations and to help manage various conditions. Examples include:
- Someone on a calorie-restricted diet
- Someone who is allergic to milk who may benefit from calcium and vitamin D
- A vegan who may benefit from taking vitamin B12
- Pregnant moms who benefit from taking folic acid
- Most experts believe supplements are only helpful if you’re deficient in a given nutrient. Women who lose a lot of iron due to heavy menstrual bleeding, for example, might need an additional iron supplement. Similarly, those going through menopause may need extra calcium and vitamin D.
- Myth: Supplements don’t clash with other medications.
Reality: Certain supplements, including vitamin K (which helps blood clot), zinc (which is said to boost immunity) and omega-3s (which thin the blood), may interact with prescription and over-the-counter medications. Whether you’re taking a daily aspirin to protect against heart disease or you’re on an antibiotic for a bacterial infection, the supplements you’re taking could interfere with or magnify the effects of your medications. To help avoid these negative interactions, you should always provide your physician and pharmacist with a complete list of the supplements you are currently taking.
- Myth: Vitamins should be taken on an empty stomach.
Reality: Many vitamins are water soluble meaning they dissolve in water and will be absorbed by the body at almost any time of the day, regardless of your stomach contents. The four fat-soluble vitamins A, D, E and K can only be absorbed with fat. So, if you are taking a multivitamin that contains A, D, E or K vitamins, it’s best to take it with a little food that contains some fat. Also, many find that taking a supplement on an empty stomach makes them nauseated.
- Myth: Supplements enhance each other.
Reality: Some supplements work well together, such as vitamin C, which helps the body absorb iron. Others actually work against each other. Calcium, for instance, blocks the absorption of iron, and zinc blocks the absorption of copper. So taking high doses of one nutrient can cause a deficiency in another. It’s best to let your doctor know about every supplement you’re taking, even if you think it’s harmless. Many vitamins and minerals, as well as herbal supplements, have side effects ranging from a rash to stomach upset. They can also negatively interact with medications and other vitamins.