Hectic lifestyles, unhealthy diets, lack of exercise, and a polluted environment are all reasons why our natural immunity is deteriorating. However, with the help of vitamins, we can strengthen it again.
What is immunity?
Immunity is the body’s defenses that allow it to defend itself against dangerous influences from the external and internal environment. Therefore, it is an important characteristic for maintaining health. Thus, people with strong immunity rarely, if ever, get sick, which is more than important in the current situation. This is because the body can defend itself against viruses or bacteria and even cancer cells. All these and other dangers are called pathogens. In any case, if you often get sick or want to strengthen your immunity prophylactically, you have several options …
Vitamins to strengthen immunity
A healthy lifestyle is important for strengthening the body’s defenses. If you focus on quality food (ideally fresh and unprocessed), engage in regular physical activity, and avoid stressful situations (if at all possible today), you will succeed. As far as diet is concerned, it is necessary to consume certain vitamins, which can also be purchased in the form of nutritional supplements. But what vitamins are most important for strengthening immunity?
Ascorbic acid or vitamin C
“C” is necessary for maintaining health. Among other things, it is a powerful antioxidant, therefore it fights the effects of free radicals. However, above all, it has a significant effect on immunity, for example by minimizing cell damage caused by environmental exposure, including pollution, which is a problem today, especially in urban and industrial agglomerations. Vitamin C is found mainly in fresh vegetables and fruits, especially in the well-known citrus fruits. However, even more of it is found, for example, in moringa, acerola, kumquat, quinoa and zucchini.
Recommended Daily Intake: Ideally 90 mg per day for an adult male and 80 mg for an adult woman.
Folic acid or vitamin B9
Folic acid is another name for vitamin B9. Although it is not one of the best known B complex vitamins, on the other hand, sufficient intake of it can also support your immune system. As the name suggests, this vitamin is found mainly in leafy vegetables (lettuce, cabbage, etc.) but also in other vegetables. While liver is also a good source, cooking destroys vitamin B9 by up to 95%! So instead make a vegetable salad or take a vitamin supplement with folic acid. Then you will take it in sufficient quantities, and it will also be well absorbed.
Recommended daily intake: 150-200 micrograms for adult men and 150-180 micrograms for adult women.
Another vitamin that is important for strong immunity. However, there are problems with it, since it can only be obtained from food in small quantities when it is found, for example, in fish oil or delicious yeast. We should add that it is called the sunshine vitamin. It is synthesized in the body when the skin is exposed to ultraviolet radiation. Therefore, you should go outside regularly. It’s also beneficial because natural light stimulates the production of serotonin, the feel-good hormone. Otherwise, a stress reaction occurs, which, among other things, has a negative effect on your immunity.
Recommended daily dose: optimally 25 to 50 micrograms for adult men and women.
Other Important Immune Boosting Substances
Not only vitamins make a person healthy, the body needs many other active substances. Among them, there are those that may be important for strengthening the body’s immunity. These include selenium, which not only improves immune function, but also provides the body with protection from environmental stress. Most of this mineral is found in nuts and sea fish. However, other substances are also being discussed more often, in particular beta-glucans, a group of non-starch and non-cellulose polysaccharides. They are found, for example, in oyster mushrooms, which are generally very useful mushrooms.