The cold and wet season is just around the corner. To get through it without a pesky cold, you can strengthen your immune system. But how? Find out which vitamins are useful for your immune system here!
Vitamin C – the classic for your immune system
Hot lemon, sea buckthorn, and elderberry juice are time-tested tips when a cold is on its way. They all contain vitamin C and are therefore said to be able to strengthen the immune system.
Vitamin C is also known as ascorbic acid and is a water-soluble vitamin. One of its functions in the body is an antioxidant effect. It can neutralize free radicals. In addition, it contributes to the formation of white blood cells, which fight off pathogens.
Generally, fresh fruit and vegetables from your diet are good sources. In this country, a true vitamin C deficiency is rare, as the supply is mostly good. However, there are population groups who have an increased need and may therefore be more susceptible to deficiency. These include smokers, pregnant women, breastfeeding mothers, and seniors.
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B vitamins – the complex for good defense
B vitamins contribute to the normal function of the immune system. They help the immune system recognize bacteria and viruses, contribute to cell growth, and keep mucous membranes intact. This is important, for example, for the mechanical defense against pathogens, but also if you already have a runny nose. However, B vitamins also act as antioxidants. They protect against oxidative stress, which is harmful to the immune system.
Vitamin D – the sunshine vitamin
Vitamin D can be formed in the skin during the summer months when exposed to sunlight. However, it also occurs in smaller amounts in the diet. Foods that contain the most vitamin D are fish, cheese, eggs, and mushrooms.
Vitamin D activates certain immune cells (T-cells) when they come into contact with a pathogen. It is also involved in regulating the immune system. This is important to prevent an overreaction of the immune response. The regulation of the immune system is, for example, imbalanced in autoimmune diseases.
Vitamin A – the all-rounder
The fat-soluble vitamin A and its equivalents (e.g., beta-carotene) perform a variety of functions in the body. The fact that this vitamin is important for the immune system is due to a simple reason: vitamin A ensures intact mucous membranes, which form a barrier for pathogens. This prevents disease-causing viruses and bacteria from even entering your body, and a cold is avoided.
Minerals strengthen the immune system
In addition to vitamins for the immune system, there are some minerals that also have a strengthening effect. Just like vitamins, these are found in a healthy diet.
Zinc
Zinc has a very similar function to vitamin C for the immune system. On the one hand, it acts as an antioxidant and thus reduces oxidative stress. On the other hand, it is involved in the formation of white blood cells.
Copper
Copper also has an antioxidant effect. It stabilizes the cell membrane and thus extends the lifespan of immune cells.
Selenium
A deficiency in selenium weakens the immune system, because it is a component in the formation of immune cells. In addition, selenium has an antioxidant effect and thus further strengthens the immune system.
How can I strengthen my immune system?
Vitamins are a basic prerequisite for the immune system. A healthy diet, exercise, relaxation, and more will also help you strengthen your defenses.
Everyday tips and tricks for an efficient immune system can be found here: STRENGTHEN YOUR IMMUNE SYSTEM – WHAT CAN I DO?
Conclusion: Vitamins for the immune system
For a cold-free autumn and winter, you need a strong immune system. You create the best conditions with vitamins C, A, B, and D. In addition, the minerals zinc, copper, and selenium are needed. Activate your immune system now with vitamins for the immune system.
This article is a collaborative effort by the editorial team. It was carefully compiled based on current specialist literature and supplemented with great passion and expertise in natural medicine and a healthy lifestyle. Our medical experts approve all texts before publication.
Dietary supplements are no substitute for a balanced, healthy diet or medical advice.
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