The best vitamins to strengthen immunity

The best vitamins for strengthening immunity: complete guidance for increasing the body’s defenses

Section 1: Understanding the immune system and its needs

The immune system is a complex network of cells, tissues and organs that protects the body from diseases. It works as a powerful army, recognizing and neutralizing harmful microorganisms, such as bacteria, viruses, fungi and parasites. The effectiveness of this protection depends on many factors, including genetics, lifestyle and, importantly, proper nutrition, providing the body with the necessary vitamins and minerals.

1.1. Key components of the immune system:

• White blood cells (white blood cells): These are the main cells of the immune system that fight infections. There are various types of leukocytes, each of which performs its own specific function, for example, lymphocytes (T cells and B cells), neutrophils, macrophages and others.
• Antibodies (immunoglobulins): These are proteins produced in lymphocytes in response to antigens (foreign substances). Antibodies specifically bind to antigens, neutralizing them or noting for the destruction of other immune cells.
• Cytokines: These are signal molecules that regulate the interaction between the cells of the immune system. They play an important role in the coordination of the immune response.
• Complement: This is a group of blood proteins that work together to destroy pathogens and promote inflammation.
• Bone marrow: This is a place where blood cells are produced, including white blood cells.
• Timus: This is an organ where T-lymphocytes ripen.
• Spleen: This is an organ that filters blood and removes old or damaged blood cells. It also contains leukocytes that help fight infections.
• Lymphatic nodes: These are small organs located throughout the body that filter lymph (fluid that circulates through the body). Lymphatic nodes contain leukocytes that help fight infections.
• Leather: Acts as a physical barrier, preventing the penetration of pathogens into the body.
• Mucous membranes: Lay the respiratory tract, the gastrointestinal tract and other organs, and contain antibodies and other substances that help protect against infections.

1.2. Factors affecting the immune system:

• Age: The immune system weakens with age, which makes the elderly more susceptible to infections.
• Nutrition: The lack of nutrients, especially vitamins and minerals, can weaken the immune system.
• Stress: Chronic stress can suppress the immune system.
• Dream: The lack of sleep can weaken the immune system.
• Physical activity: Moderate physical exercises can strengthen the immune system, but excessive exercises can suppress it.
• Smoking: Smoking damages the immune system and increases the risk of infections.
• Alcohol: Alcohol abuse can weaken the immune system.
• Chronic diseases: Some chronic diseases, such as diabetes, HIV/AIDS and cancer, can weaken the immune system.
• Medicines: Some drugs, such as corticosteroids and immunosuppressants, can weaken the immune system.
• Environmental factors: Air pollution and other environmental factors can weaken the immune system.

1.3. The role of vitamins and minerals in the immune function:

Vitamins and minerals play an important role in maintaining the health and functioning of the immune system. They participate in many immune processes, such as:

• Development and differentiation of immune cells: Some vitamins are necessary for the normal development and maturation of immune cells, such as lymphocytes.
• Antibodies production: Some vitamins and minerals are involved in the production of antibodies that help fight infections.
• The activity of immune cells: Some vitamins and minerals enhance the activity of immune cells, such as macrophages and neutrophils, which allows them to more effectively destroy pathogens.
• Regulation of inflammation: Some vitamins and minerals help regulate inflammation, which is part of the immune response. Excessive inflammation can harm the body, so it is important that it be under control.
• Cell protection from oxidative stress: Some vitamins and minerals are antioxidants that help protect cells from damage to free radicals. Oxidizing stress can weaken the immune system.

Section 2: Vitamin C – powerful antioxidant and immunostimulator

Vitamin C (ascorbic acid) is one of the most famous and important vitamins for maintaining the immune system. It is a powerful antioxidant that protects the cells from damage by free radicals formed in the process of metabolism and environmental exposure. In addition, vitamin C plays a key role in many immune processes.

2.1. Vitamin C action mechanisms in the immune system:

• Stimulation of the production of leukocytes: Vitamin C promotes the production and differentiation of leukocytes, especially lymphocytes, which play an important role in the fight against infections.
• Strengthening phagocytosis: Vitamin C increases the ability of phagocytes (cells that absorb and destroy pathogens) to the absorption and destruction of bacteria and viruses.
• Improving the function of natural killers (NK cells): Vitamin C enhances the activity of NK cells, which destroy infected and cancer cells.
• Increase increase: Interferon: Vitamin C stimulates the production of interferon, protein, which has antiviral properties.
• Cell protection from oxidative stress: As an antioxidant, vitamin C protects immune cells from damage to free radicals, which helps them function more efficiently.
• Reducing the duration and severity of colds: Numerous studies have shown that vitamin C can reduce the duration and soften the symptoms of colds. However, it is important to note that vitamin C does not prevent a cold.

2.2. Sources of vitamin C:

Vitamin C is not synthesized in the human body, so it must be obtained from food or food additives. The best sources of vitamin C include:

• Citrus fruit: Oranges, lemons, grapefruit, lime.
• Berries: Strawberries, blueberries, raspberries, cranberries, black currants.
• Vegetables: Bulgarian pepper (especially red and yellow), broccoli, colored cabbage, Brussels cabbage, spinach, tomatoes.
• Other fruits: Kiwi, Papaya, Guava.
• Herbs: Parsley, dill.

2.3. Recommended daily dose of vitamin C:

The recommended daily dose of vitamin C for adults is 75 mg for women and 90 mg for men. Smokers are recommended to increase the dose by 35 mg per day, since smoking depleted vitamin C reserves in the body. To strengthen the immune system and the fight against infections, you can take higher doses of vitamin C, up to 2000 mg per day, but you should remember possible side effects, such as stomach disorder. Before taking high doses of vitamin C, it is recommended to consult a doctor.

2.4. Vitamin C forms in addition:

Vitamin C is available in various forms in the form of food additives, including:

• Ascorbic acid: The most common and inexpensive form of vitamin C.
• Sodium Ascorbat: The buffer form of vitamin C, which is easier to tolerate people with a sensitive stomach.
• Calcium ascorbate: Another buffering form of vitamin C, which also contains calcium.
• Esther-C: The patented form of vitamin C, which contains vitamin C metabolites, which can improve its absorption.
• Liposomal vitamin C: Vitamin C, enclosed in liposomes (small fat balls), which can improve its absorption and bioavailability.

Section 3: Vitamin D – immune response regulator

Vitamin D, often called “solar vitamin”, plays an important role not only in bone health, but also in the functioning of the immune system. It is a powerful immunomodulator that helps regulate the immune response and protect the body from infections.

3.1. Vitamin D action mechanisms in the immune system:

• Activation of immune cells: Vitamin D activates immune cells, such as macrophages and T-lymphocytes, which allows them to more effectively fight pathogens.
• Regulation of inflammation: Vitamin D helps to regulate inflammation, preventing an excessive inflammatory reaction that can harm the body.
• Strengthening the production of antimicrobial peptides: Vitamin D stimulates the production of antimicrobial peptides, such as Katelicidin, which have direct antibacterial and antiviral effects.
• Improving barrier function: Vitamin D helps strengthen the barrier function of the skin and mucous membranes, preventing the penetration of pathogens into the body.
• Risk reduction in autoimmune diseases: Vitamin D can play a role in reducing the risk of autoimmune diseases, such as multiple sclerosis and rheumatoid arthritis, due to the regulation of the immune response.

3.2. Sources of vitamin D:

The main source of vitamin D is the synthesis in the skin under the influence of sunlight (ultraviolet radiation B). However, depending on the geographical location, time of year, time of day, skin color and the use of sunscreen creams, the synthesis of vitamin D in the skin can be limited. Other sources of vitamin D include:

• Fat fish: Salmon, tuna, scuba, sardine.
• Egg yolks: Contain a small amount of vitamin D.
• Mushrooms exposed to ultraviolet radiation: Some types of mushrooms, such as Shiitake, can synthesize vitamin D under the influence of ultraviolet radiation.
• Enriched products: Milk, juices, breakfast flakes enriched with vitamin D.
• Food additives: Vitamin D3 (cholecalciferol) is the most effective form of vitamin D in addition.

3.3. Recommended daily dose of vitamin D:

The recommended daily dose of vitamin D depends on the age, state of health and other factors. For adults, it is recommended to receive 600-800 IU (international units) of vitamin D per day. People with vitamin D deficiency may require a higher dose under the supervision of a doctor. The upper permissible level of vitamin D consumption is 4000 IU per day.

3.4. Determining the level of vitamin D in the blood:

To find out if you get vitamin D, you can take a blood test to the level of 25-hydroxyvitamin D [25(OH)D]. The optimal level of vitamin D in the blood is 30-50 ng/ml (75-125 nmol/l). The level below 20 ng/ml (50 nmol/l) is considered a deficiency of vitamin D.

Section 4: Vitamin E – antioxidant and cell protector

Vitamin E is a group of fat -soluble antioxidants that protect the cells from damage to free radicals. He plays an important role in maintaining the health of the immune system, especially in the elderly.

4.1. Vitamin E action mechanisms in the immune system:

• Protection of cell membranes: Vitamin E protects cell membranes, including membranes of immune cells, from oxidative damage, which helps them function more effectively.
• Strengthening the function of T cells: Vitamin E enhances the function of T cells that play an important role in the fight against infections and cancer cells.
• Increase in antibodies: Vitamin E helps to increase antibodies that help neutralize pathogens.
• Regulation of inflammation: Vitamin E helps regulate inflammation, preventing an excessive inflammatory reaction.
• Increasing infections resistance: Studies have shown that vitamin E can increase resistance to certain infections, especially in the elderly.

4.2. Sources of vitamin E:

Vitamin E is contained in various foods, including:

• Vegetable oils: Sunflower, safflore, soy, corn, olive.
• Nuts and seeds: Almonds, hazelnuts, peanuts, sunflower seeds.
• Green sheet vegetables: Spinach, broccoli.
• Avocado: Contains vitamin E and beneficial fats.
• Wheat embryos: The rich source of vitamin E.

4.3. Recommended daily dose of vitamin E:

The recommended daily dose of vitamin E for adults is 15 mg (22.4 IU). The upper permissible level of vitamin E consumption is 1000 mg (1500 IU) per day.

4.4. Vitamin E forms in addition:

Vitamin E is available in various forms in the form of food additives, including:

• Alfa-Tokoferol: The most common and biologically active form of vitamin E.
• Mixed tocopherols: Contain alpha, beta-, gamma and delta-tocopherols.
• Tokotrienols: Another group of compounds with antioxidant properties.

Section 5: Vitamin A – maintaining barrier function and immune response

Vitamin A is a fat -soluble vitamin necessary to maintain the health of the skin and mucous membranes that serve as a barrier against infections. He also plays an important role in the immune response.

5.1. Vitamin A action mechanisms in the immune system:

• Maintaining the integrity of the barriers: Vitamin A is necessary to maintain the integrity of the skin and mucous membranes, such as the mucous membrane of the respiratory tract and the gastrointestinal tract. These barriers prevent the penetration of pathogens into the body.
• Stimulation of immune cells: Vitamin A stimulates the development and function of immune cells, such as T-lymphocytes and B-lymphocytes.
• Strengthening antibodies: Vitamin A contributes to an increase in antibodies that help neutralize pathogens.
• Regulation of inflammation: Vitamin A helps to regulate inflammation, preventing an excessive inflammatory reaction.

5.2. Sources of vitamin A:

Vitamin A is contained in two forms:

• Retinol (active form of vitamin A): Contained in animal products, such as liver, dairy products, eggs and fish.
• Carotinoids (Provitamin A): Contained in plant products, such as carrots, sweet potatoes, pumpkin, spinach and other dark green and orange vegetables and fruits. The body transforms carotenoids into retinol.

5.3. Recommended daily dose of vitamin A:

The recommended daily dose of vitamin A for adults is 900 μg of retinol equivalent (RAE) for men and 700 μg of RAE for women. The upper permissible level of vitamin A consumption is 3000 mcg of RAE per day. Excess vitamin A can be toxic, especially during pregnancy.

5.4. The importance of compliance with the balance:

It is important to observe the balance in the consumption of vitamin A. There is too little vitamin A can weaken the immune system, and too much can be toxic. It is best to get vitamin A from a variety of diet, rich in fruits and vegetables.

Section 6: B vitamins – support for energy exchange and immune function

B vitamins play an important role in energy exchange and maintaining the health of the nervous system. Some B vitamins are also important for the functioning of the immune system.

6.1. Key B vitamins for immunity:

• Vitamin B6 (Pyridoxin): It is necessary for the production of leukocytes and antibodies. Vitamin B6 deficiency can weaken the immune system.
• Vitamin B9 (folic acid): It is important for the growth and division of cells, including immune cells. Folic acid deficiency can reduce the amount of leukocytes and weaken the immune response.
• Vitamin B12 (cobalamin): It is necessary for the normal functioning of immune cells. Vitamin B12 deficiency can disrupt the function of immune cells and increase susceptibility to infections.

6.2. Sources of B vitamins B:

B vitamins are contained in various foods, including:

• Vitamin B6: Meat, poultry, fish, bananas, avocados, potatoes, whole grains.
• Vitamin B9 (folic acid): Dark green leafy vegetables (spinach, broccoli, asparagus), legumes (beans, lentils, peas), avocado, citrus fruits, enriched products (bread, breakfast flakes).
• Vitamin B12: Products of animal origin (meat, poultry, fish, eggs, dairy products), enriched products (vegetable milk, breakfast flakes). Vitamin B12 in the form of an additive may need to take vegetarians and vegans.

6.3. Recommended daily doses of B vitamins B:

The recommended daily doses of B vitamins depend on age, health and other factors. Contact the nutrition manuals or consult your doctor to receive information about the recommended doses.

Section 7: The role of minerals in strengthening immunity

In addition to vitamins, some minerals also play an important role in maintaining the health of the immune system.

7.1. Zinc – key mineral for immune function:

Zinc is necessary for the development and functioning of immune cells, including lymphocytes, neutrophils and NK cells. Zinc deficiency can weaken the immune system and increase susceptibility to infections.

• Action mechanisms: Zinc is involved in the regulation of genes encoding proteins necessary for the immune function. It also has antioxidant properties and helps to protect the cells from damage.
• Sources of zinc: Meat, poultry, seafood (especially oysters), legumes, nuts, seeds, whole grain products.
• Recommended daily dose: 11 mg for men and 8 mg for women.
• Cautions: Taking high doses of zinc can suppress the immune function and interfere with the absorption of other minerals, such as copper.

7.2. Selenium – antioxidant and immunomodulator:

Selenium is an important trace element that plays a role in antioxidant protection and regulation of an immune response.

• Action mechanisms: Selenium is part of selenoproteins, which have antioxidant properties and protect the cells from damage to free radicals. Selenium also affects the function of immune cells and the production of cytokines.
• Sources of Selena: Brazilian nuts (a very rich source), seafood (tuna, plague, sardins), meat, bird, eggs, sunflower seeds.
• Recommended daily dose: 55 μg.
• Cautions: Reception of high doses of selenium can be toxic.

7.3. Iron – it is necessary for the work of immune cells:

Iron is necessary for the normal functioning of immune cells, especially lymphocytes. Iron deficiency can weaken the immune system and increase susceptibility to infections.

• Action mechanisms: Iron is involved in oxygen transport and energy metabolism necessary for the work of immune cells.
• Iron sources: Meat (especially red meat), poultry, fish, legumes, dark green leafy vegetables, enriched products. There are two types of iron: hem-ylezo (from animal products), which is better absorbed, and Negem-Zhelezo (from plant sources), which is absorbed worse.
• Recommended daily dose: 8 mg for men and 18 mg for women (to menopause).
• Cautions: Iron deficiency is a common problem, especially in women of childbearing age. However, an excess of iron can also be harmful.

7.4. Copper – maintaining immune function and antioxidant protection:

Copper is necessary for the normal functioning of immune cells and has antioxidant properties.

• Action mechanisms: Copper is involved in the work of enzymes that are necessary for immune function and antioxidant protection.
• Sources of copper: Seafood, nuts, seeds, whole grain products, cocoa.
• Recommended daily dose: 900 mcg.
• Cautions: The shortage of copper is rare, but can occur with prolonged use of high doses of zinc.

Section 8: Other nutrients and lifestyle factors to strengthen immunity

In addition to vitamins and minerals, other nutrients and lifestyle factors also play an important role in strengthening the immune system.

8.1. Probiotics and prebiotics – intestinal health and immunity:

Probiotics are living microorganisms, which, when used in sufficient quantities, bring health benefits. Prebiotics are undigested fibers that serve as food for probiotics. The intestinal health is closely connected with the immune system, since most of the immune cells are in the intestines.

• Action mechanisms: Probiotics help maintain the balance of intestinal microflora, which can enhance the immune function and protect against infections. Prebiotics contribute to the growth of beneficial bacteria in the intestines.
• Sources of probiotics: Enzymed products (yogurt, kefir, sauerkraut, kimchi, tea mushroom).
• Sources of prebiotics: Onions, garlic, bananas, asparagus, artichokes, chicory.

8.2. Protein – building material for immune cells:

Protein is necessary for building and restoring tissues, including immune cells.

• Action mechanisms: The amino acids that make up the protein are a building material for antibodies, cytokines and other components of the immune system.
• Springs of protein: Meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds.

8.3. Omega-3 polyunsaturated fatty acids-anti-inflammatory properties:

Omega-3 polyunsaturated fatty acids (EPK and DGK) have anti-inflammatory properties and can help regulate the immune response.

• Action mechanisms: Omega-3 fatty acids are involved in the production of anti-inflammatory substances that help to balance the immune response.
• Sources of omega-3 fatty acids: Bold fish (salmon, tuna, mackerel, sardines), linen seed, chia seeds, walnuts.

8.4. Phytonutrients – antioxidant protection and immunomodulation:

Phytonutrients are natural compounds contained in plant products that have antioxidant and immunomodulating properties.

• Examples of phytonutrients:
  • Carotenoids: Carrots, sweet potatoes, pumpkin (antioxidants and provitamin A).
  • Flavonoids: Berries, citrus fruits, green tea, apples (antioxidants and anti -inflammatory properties).
  • Glucosinolates: Cruciferous vegetables (broccoli, colored cabbage, Brussels cabbage) (stimulate detoxification and immune function).
  • Allicin: Garlic (antimicrobial and immunostimulating properties).
• Recommendations: Use a variety of fruits and vegetables of different colors to get a wide range of phytonutrients.

8.5. A sufficient dream is important for restoring the immune system:

The lack of sleep can weaken the immune system. During sleep, the body is restored and produces cytokines that are important for an immune response.

• Recommendations: Try to sleep 7-9 hours at night.

8.6. Stress management – reducing impact on immunity:

Chronic stress can suppress the immune system.

• Recommendations: Find the ways of managing stress, such as meditation, yoga, walking in nature, hobbies.

8.7. Regular physical exercises – strengthening the immune system:

Moderate physical exercises can strengthen the immune system.

• Recommendations: Do physical exercises of moderate intensity of at least 150 minutes a week.

8.8. Refusal of smoking and moderate alcohol consumption – protection of immunity:

Smoking and alcohol abuse can weaken the immune system.

Section 9: How to draw up an optimal power plan to strengthen immunity

Drawing up an optimal power plan to strengthen immunity requires a balanced approach that takes into account all the necessary nutrients and lifestyle factors.

9.1. The basic principles of immuno-binding nutrition:

• Variety: Use a variety of foods from all food groups to provide the body with a wide range of vitamins, minerals and phytonutrients.
• Balance: Follow the balance between proteins, fats and carbohydrates.
• Whole products: Give preference to whole, raw products such as fruits, vegetables, whole grain products, legumes, nuts and seeds.
• Limitation: Limit the consumption of processed products, sugar, saturated and trans fats.
• Hydration: Drink enough water during the day.

9.2. An example of an immuno-strengthening power plan for the day:

• Breakfast: Oatmeal with berries and nuts, egg.
• Dinner: Gril chicken salad with vegetables, seasoned with olive oil and lemon juice.
• Dinner: Baked salmon with broccoli and Kinoa.
• Snacks: Fruits, vegetables, nuts, yogurt.

9.3. When should you consider taking food additives:

Food supplements can be useful in certain situations, such as:

• Nutrient deficiency: If you have a deficiency of any vitamin or mineral, the doctor may recommend taking the additive.
• Power restrictions: Vegetarians, vegans and people with food allergies may need to take additives to ensure adequate consumption of certain nutrients.
• Age: Older people may need to take vitamin D and vitamin B12 additives.
• Chronic diseases: Some chronic diseases can affect the absorption of nutrients.

9.4. The importance of consulting a doctor:

Before taking any food additives, it is important to consult a doctor. The doctor can evaluate your nutrient needs and recommend suitable additives in the correct dosage.

Section 10: Research and evidence of the effectiveness of vitamins and minerals for immunity

Numerous studies confirm the role of vitamins and minerals in maintaining the health of the immune system.

10.1. A review of scientific research:

• Vitamin C: Studies have shown that vitamin C can reduce the duration and soften the symptoms of colds.
• Vitamin D: Studies have shown that vitamin D deficiency is associated with an increased risk of respiratory tract infections.
• Zinc: Studies have shown that zinc can reduce the duration of a cold and reduce the risk of pneumonia in children.
• Probiotics: Studies have shown that probiotics can reduce the risk of diarrhea associated with antibiotics and respiratory tract infections.

10.2. Meta-analyzes and systematic reviews:

Met-analyzes and systematic reviews combine the results of several studies to obtain a more accurate assessment of the effectiveness of certain interventions.

10.3. The importance of a critical analysis of information:

It is important to critically evaluate information about vitamins and minerals. Pay attention to sources of information, research design and sample size.

10.4. Future research areas:

Studies in the field of nutrition and immunity are ongoing. Future studies will be aimed at studying the interaction between nutrients, intestinal microbiomas and the immune system.

This detailed review provided comprehensive information about the best vitamins and minerals to strengthen the immune system, as well as other nutrients and lifestyle factors that play an important role in maintaining health. Following these recommendations, you can significantly improve your immune function and protect yourself from diseases.