Vitamins and minerals for your immune system – Vigorous Herbs
Our immune system ensures that dangerous microorganisms such as viruses, bacteria, or parasites do not have a chance to establish themselves in our body and multiply. Our body’s own immune system defense is active around the clock and represents a highly complex interplay between immune cells, immune organs, and immune barriers (skin, tissue, mucous membrane surfaces). Our immune system has to work at full speed in order to prevent and prevent diseases, especially in the cold season and in phases of flu waves to fight. Medicines can support the effectiveness of our immune system, but a healthy and balanced diet also contributes significantly to strengthening our immune system. But how can diet influence our immune system in a positive way?
“5 a day” – for an active immune system
5 servings of fruit and vegetables daily are the most important part of a healthy diet. The 5 servings are divided into 3 servings of vegetables and 2 servings of fruit, whereby a serving is defined as the amount that fits into a bowl-shaped hand. In addition to fiber and phytonutrients, fruits and vegetables provide us with essential vitamins and minerals. Vitamins and minerals are precisely those crucial elements that our immune cells, immune organs, and immune barriers need to do their job properly – fighting pathogens.
Vitamins A, C & E
The three vitamins A, C, and E play an important role in the immune system. Vitamin A, which is found in liver, fish, meat, eggs, and dairy products, among other things, helps maintain normal mucous membranes. Mucous membranes are an important immune barrier that makes it difficult for pathogens to enter the human organism. Mucous membranes are, so to speak, the first hurdle that a pathogen has to overcome in order to infect us. Intact mucous membranes are therefore just as important for an intact immune defense as functional immune cells and immune organs. Vitamins E and C complement the effect of vitamin A, as they guarantee a normal function of the immune system and protect the cells from oxidative stress. The daily requirement of 12 mg of vitamin E is covered, for example, by 5 ml of wheat germ oil or 30 to 50 ml of safflower, grapeseed, or olive oil. Camu, citrus fruits, broccoli, peppers, cauliflower, kale, and fennel are rich sources of vitamin C.
Vitamin D is the sun’s vitamin because it is produced by ourselves from a preliminary stage through solar radiation in the skin. We cover 80 to 90 percent of the daily vitamin D requirement through the body’s own production; we only take in 10 to 20 percent through food. In winter, a large part of the population shows a vitamin D deficiency due to low sun exposure. Since we can only get a small portion of the recommended vitamin D dose from foods such as avocados, mushrooms, or high-fat fish (salmon, herring, mackerel, kippers), nutritional science recommends an additional > vitamin D supplementation in the wintertime. Vitamin D is essential for a normally functioning immune system just as crucial as for the maintenance of normal bones and normal muscle function.
The B vitamins, which are found in abundance in green vegetables as well as milk and liver products, also have immunomodulating properties. In addition to vitamin D, vitamin B2 (riboflavin) and vitamin B3 (niacin) also contribute to the maintenance of normal mucous membranes. Folate, vitamins B6 and B12 support the normal function of the immune system. In addition to conventional foods, the vitamins of the vitamin B complex can also be supplied through dietary supplements. In addition, green smoothies with a little milk or quark are great sources of vitamin B.
Minerals iron and zinc
Not only vitamins help us to develop normal defenses, but also minerals. In this context, iron and zinc play an essential role. Athletes, but also pregnant women, breastfeeding women and the elderly can have increased iron and zinc requirements. For a normally functioning immune system, however, we need to be adequately supplied with iron and zinc. The German National Consumption Study II gives clear indications that some Germans do not consume the recommended amounts of zinc and iron and therefore show a deficiency. Food supplements with zinc or iron can help here. The zinc and iron requirements can also be met with the right foods. The daily requirement of 7 mg zinc contains, for example, 130 g hard cheese, 200 g wheat, 130 g nuts, 150 g oat flakes or 10 g oysters. Legumes, sesame seeds, and meat as well as meat products are valuable sources of iron.
A wholesome and balanced diet, which is rich in fruit and vegetables, ensures an active immune system and well-being. In winter, don’t forget regular walks in the fresh air, enough sleep, a healthy level of stress, and occasional sauna visits to strengthen your body’s defenses. Read More