Strengthen your immunity before winter with 6 important vitamins

Seasonal changes increase the risk of infection, and to resist these diseases, you need to strengthen your immune system, as this is the defense mechanism your body uses against… Bacteria andViruses andFungiThere are times, such as the approaching fall and winter, when the chances of infection increase, as disease-causing micro-organisms are able to invade your body and cause disease. give you so that your immune system is strong, your cells, tissues, and organs must work together to identify and destroy external threats and maintain your health.

But if you’re deficient in certain vitamins, your immune system may be affected, and while all nutrients are important, there are some essential vitamins to boost immunity, according to published by healthsite.

– vitamin B6

In a study conducted in 2006 and published in the European Journal of Clinical Nutrition, it was found that taking vitamin B6 supplements at a dose (50 or 100 mg per day) could increase. Immune response For people with serious illnesses, it is involved in production Immune cells andantibodies, And support Chemical reactions The vital activity that helps the body fight disease, and plays a role in maintaining the health of the gland, which is the organ that produces T cells that fight disease.

– vitamin B12

Vitamin B12 can be used to balance immune responses, and can help fight viral infections, according to research published in Nutrition Reviews in 2021. Vitamin B12 helps to give support for DNA synthesis, red blood cell production, and nervous system health, and “a healthy nervous system linked to a functioning immune system.” Well, vitamin B12 also contributes to the production of blood cells, and foods rich in it include red meat, fish and milk.

– vitamin E

Vitamin E is a powerful antioxidant, helping to neutralize free radicals and protect immune cells from oxidative damage. Vitamin E is important for the normal functioning of immune cells, according to research published in the Journal of Vitamins and Hormones in 2011. It supports the role of T cells, which are essential for targeting and sending from infected or abnormal cells including broccoli and kiwi.

– vitamin A

Vision is often associated with vitamin A. But vitamin A also plays a role in regulating the immune system, according to a study published in Nutrition Clinique et Métabolisme in 2022. Vitamin A help maintain the integrity of the skin and the mucous membranes in the respiratory and digestive systems, which are the first line of the body. protection against diseases. It also supports the production of white blood cells and plays a role in regulating the immune response. Foods rich in it include carrots, spinach, and honey squash.

vitamin D

Vitamin D plays a vital role in enhancing the pathogen fighting abilities of monocytes and macrophages, two types of white blood cells. Vitamin D deficiency is associated with increased susceptibility to disease, according to research published in the Journal of Investigative Medicine in 2011. “It also helps regulate the immune response, reducing the risk of diseases such as colds and flu, especially during winter,” says nutritionist Pooja Kedia.

vitamin C

Make vitamin C your friend if you want to keep your immune system strong. Vitamin C is one of the most important micronutrients for immune function, according to a study published in the journal Cureus in 2023. It is an important antioxidant that supports the production and activity of white blood cells, especially macrophages and lymphocytes, which helps fight diseases. It also strengthens the skin’s barriers, which are a defense against pathogens. Foods that are rich in it include oranges, kiwi, guava, and strawberries.