If your immune system is well established, it can sometimes experience weaknesses. Indeed, it is a complex system that helps to repel the intrusions of bacteria or viruses. Sometimes certain pathogens are more potent or your body is not responsive enough. This can be explained by deficiencies or even deficiencies in vitamins, for example, or chronic or transient fatigue. To help your body defend itself, you can compensate with vitamin cures. So you have to know which ones are important for your body. Discover in this article the 5 vitamins that you must consume to boost your immunity naturally.
Vitamin A
Vitamin A is essential for boosting your immune defences. It is a fat-soluble vitamin. This means that it dissolves in fats and oils. Vitamin A is an important vitamin for the proper functioning of the body. Indeed, it intervenes for the growth of bones and the pigmentation of the retina. It is important that the body contains the right dosage of vitamin A, because a deficiency or an overdose can be fatal for the human being. A significant vitamin A deficiency can also lead to blindness. Vitamin A is also important for the renewal of cells in the skin and mucous membranes. It is also essential to optimize the functioning of your immune system. It allows in particular the development of lymphocytes,
Group B vitamins
The B vitamins are a group made up of eight distinct vitamins. To boost your natural defenses, you can gorge yourself with vitamins B6, B9 and B12.
Vitamin B6 is essential for the proper functioning of the immune system and for the renewal of red blood cells. It is a water-soluble vitamin, which therefore dissolves in water. The older we get, the more vitamin B6 needs increase. Since we do not have a reserve of vitamin B6, a deficiency can have harmful consequences: fatigue, depression… An overdose is also bad, especially for the nervous system. You can find vitamin B6 in fatty fish, offal, potatoes or cereals.
Vitamin B9, also known as folic acid, also contributes to the proper functioning of the immune system. It is a water-soluble vitamin that you will find in organ meats, nuts, green vegetables, cheese or even cereals.
As for vitamin B12, which allows cell renewal, you will find it mainly in meat, fish, offal, eggs and cheese.
Vitamin C
Vitamin C is also very important for the proper functioning of your immune system. You should therefore not be deficient and preferably consume foods with a high vitamin C content to boost your immune defences. This is especially important before or after sports or physical activity. Indeed, our body is not able to store or synthesize it.
Vitamin C is a water-soluble vitamin found in many foods, including fruits, vegetables, and aromatic herbs. Thus, to allow the proper functioning of your natural defenses, we advise you to consume oranges, red fruits, kiwis, broccoli, peppers, pesto, thyme, parsley, saffron… Thus, by making the full of vitamin C, which is also a powerful antioxidant, you protect your white blood cells while increasing their mobility. This also stimulates the production of cytokines which have the role of activating the immune response in the event of an intrusion. It is therefore very important to provide your body with a sufficient supply of vitamin C in order to allow your immune system to be effective.
Vitamin D
Vitamin D is essential for boosting your immune system. This fat-soluble vitamin dissolves in lipids, i.e. fats and oils. Vitamin D is in fact a hormone that our body synthesizes thanks to the ultraviolet rays of the sun at the level of the skin. Regarding our natural defenses, vitamin D has several functions. It is particularly useful for strengthening our bones by absorbing calcium and phosphorus and boosting our immunity. It supports the activation and reaction of white blood cells. Vitamin D also helps to strengthen our muscle performance and prevent our body from cancer. You should also know that vitamin D deficiencies affect our state of mind and can cause fatigue and depression. Only, especially during the winter, the majority of the French population suffers from it. You can easily have a blood test done to assess your vitamin D level in the blood. Don’t hesitate to stock up on vitamin D by eating appropriate foods such as oily fish, avocado, mushrooms, etc. You can also take a vitamin D cure with food supplements throughout the winter season.
Mineral salts
Although these are not vitamins per se, it is also very important to include products rich in mineral salts in your diet. To boost your immunity and your natural defenses, you must favor the absorption of zinc, iron and magnesium or even selenium.
Zinc has the ability to regulate the immune response which is an essential step when the immune system is activated. You will find it in meat, eggs, dairy products and nuts.
Iron is also very important for the normal functioning of your natural defenses. Indeed, without iron, your antibodies decrease. You will find iron in meats, offal, cereals, nuts…
Copper is useful for the body to respond to infections. You will find copper in seafood, cereals, nuts, chocolate or legumes.
Finally, selenium stimulates the production of antibodies. It is therefore important not to be deficient. You can fill up on selenium by consuming fish, meat, legumes and nuts.
This article has introduced you to 5 vitamins to consume to boost your immunity. Indeed, your immune system will not be able to function properly in the event of deficiencies or deficiencies in vitamins or mineral salts. This can happen in the event of an unbalanced diet, illnesses or significant fatigue. Luckily, you can eat specific foods to remedy this. In case of deficiencies or deficiencies, or even to supplement your diet, you can also consume natural health products that will help boost your immunity.
