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The infection season is in full swing. Whether or not we get sick depends on many factors. One of them is diet. Check what vitamins should be on your plate to minimize the risk of troublesome diseases, including colds and flu.
Vitamins and the body’s resistance
You are said to be what you eat. Nutritionists and doctors are well aware of the truth of this statement. Our eating habits are of great importance not only in terms of body weight, shape and well-being. A healthy diet, full of vitamins, minerals and nutrients, also supports the body’s natural immunity. As it turns out, the effects of vitamin deficiencies may not appear until old age [1]. Importantly, many of them interact with each other and determine the bioavailability of valuable elements. Therefore, it is worth taking care of their proper supply now.
Vitamin A
Role: Vitamin A (fat soluble) is one of the most important components in determining immune responses. It occurs in many forms in food, incl. carotenoids, retinol and retinal. It has been shown that carotenoids stimulate the activity of signaling molecules that induce biochemical changes at the cellular level, and are likely to increase the number of NK cells, or natural killers [1].
As the name suggests, these cells are responsible for destroying virus-infected (as well as cancerous) cells. NK are also known to deactivate free radicals (causing faster aging, among others). The results of scientific research have shown that beta carotene protects against harmful solar radiation, responsible for, among others, the formation of free radicals in the body.
Vitamin A also plays a key role in innate immunity. It has a beneficial effect on maintaining the continuity of the mucous membranes, which are known to be (together with the skin) the first protective barrier against pathogens – viruses, bacteria and fungi. Vitamin A is also involved in the production of mucin, i.e. secretions of the mucous membranes that protect against the action of digestive enzymes. But this is not the end. Vitamin A is also responsible for the production of cells that build the immune system, including lymphocytes, neutrophils, monocytes, basophils and eosinophils [1].
Where to find
- Fish (sardines, herring, tuna)
- Carrot
- Spinach
- Tomatoes
- Apricots
- Oranges
- Cherries
- Kapusta
- Jaja
- Fatty cottage cheese
- Vitaminized butter and margarines
Vitamin C
Role: Vitamin C is one of those vitamins that we use most often as the fall / winter season approaches. Research has shown that our body, in the event of a large decrease in immunity, as well as as a result of many diseases, including cancer, shows an increased need for this vitamin. It has antioxidant properties, which means that it neutralizes the action of free radicals. Ascorbic acid thus protects the tissues from destruction.
It also increases the pool of cytokines and prostaglandins. Regular intake of vitamin C in the form of dietary supplements shows antibacterial activity. It is worth taking it together with vitamin E, because the combined supplementation has a positive effect on the immune system, stimulating the activity of cells that fight the factors that may cause infection [1].
Where to find
- Citrus fruits
- strawberries
- Black currant
- Pepper
- Kapusta
Vitamin E
Role: Vitamin E is one of the fat-soluble vitamins. It plays an important role in the inactivation of free radicals, determines the permeability of cell membranes and stimulates cell growth [1]. Vitamin E is involved in a series of complex reactions at the cellular level aimed at stimulating cellular (by weakening prostaglandin synthesis) and humoral immunity. It also influences the activity of phagocytes, i.e. food cells that digest harmful elements in the cell, e.g. viruses. Vitamin E supplementation is especially recommended for the elderly [1].
Where to find
- Oils: soybean, sunflower, rapeseed
- Spinach
- Kapusta
- Sprouts
- Cereal seeds
- Margarine
Vitamin D
Role: An increasing number of nutritionists and physicians agree that vitamin D is classified as a hormone rather than a vitamin. There are two types of it. The endogenous form is formed in the process of skin synthesis, while the exogenous form must be supplied with the diet. Due to the low exposure to sunlight (due to our geographical location) and the use of sunscreen, the body does not produce enough vitamin D. Therefore, it is necessary to supplement it. It is worth remembering that an excessive amount of vitamin D is toxic to the body. Its role is primarily related to the fact that it regulates the calcium-phosphorus balance, which increases the absorption of both calcium and phosphorus from food [1].
It has been shown that the receptors for vitamin D are found on the cells that build the innate immune system – T and B lymphocytes. Vitamin D is involved in the processes of monocytes transformation into their mature form, ie macrophages. Macrophages, in turn, destroy foreign pathogens responsible for the development of disease states [1].
Vitamin D deficiency increases the risk of developing osteoporosis, arrhythmias, decreased bone mass, and more frequent viral and bacterial infections.
Where to find
- Fish (eel, tuna, herring, mackerel)
- Fortified Dairy Products
- Jaja
B vitamins
Role: These include vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B8 (biotin), B9 (folic acid) and B12 (cyanocobalamin). Their special role is the subject of research by scientists around the world. It has been shown that folic acid is essential in the stabilization of the DNA of lymphocytes, ie cells involved in immune processes [1]. Vitamin B6 deserves special attention because it is involved in the production of antibodies.
Where to find
- Poultry and pork
- Fish (mainly salmon, mackerel, rainbow trout)
- Legume seeds
- Nuts and seeds
- Offal
Garlic, curry, ginger, chili, whole grains, brown rice, quinoa and wheat germ are also good sources of this vitamin. Fruit and vegetables that contain significant amounts of vitamin B6 include: bananas, dried apricots, red pepper, sauerkraut, potatoes, tomato juice.
As you can see, by properly composing the diet, you can influence the condition of the immune system. It is worth supporting yourself with enriched food. This group of products includes Actimel, which is a source of vitamins D and B6, and in the case of selected variants, additionally vitamin C. These vitamins support the proper functioning of the immune system. Actimel also contains three types of bacterial strains: Lactobacillus casei Danone, Lactobacillus bulgaricus and Streptococcus thermophilus. The product does not contain dyes, depending on the flavor variant, the color may come from the added concentrates of plant origin.
Vitamins in the diet of children
The nutritional factors taken into account from an early age help build a strong immune system in your baby. Interestingly, this system begins to form already in the prenatal period. Therefore, the correct diet of a pregnant woman, breastfeeding woman and a toddler over 6 months of age. life (according to the position of the World Health Organization, breastfeeding should be the only way to nourish children up to the age of six months) should take into account adequate vitamins, minerals and nutrients. Already improper nutrition of the future mother at the stage of pregnancy increases the risk of developing diseases such as arterial hypertension, type 2 diabetes, ischemic heart disease, and obesity [2].
Vitamins extremely valuable for the child’s immune system are, above all, A, C, E and D. Supplementation of the latter is recommended from the first day of life. Probiotics are equally important, especially for children born via caesarean section. Lactobacillus Bifidus and Bifidobacterium Bifidum bacteria found in breast milk play a key role in immunity.
Interestingly, this complex is not found in animal milk. The aforementioned strains of bacteria are responsible for maintaining the proper intestinal microflora, which supports the body’s natural immunity [2]. In breast milk there is also an enzyme called lysozyme, which is bacteriostatic [2].
Minerals and healthy fats are extremely important in the diet of a child (also those below 6 months of age) [2]. Those that build immunity include, first of all, selenium (a strong antioxidant), zinc (reduces the risk of infection), iron (part of the enzymes involved in the production of cells of the immune system), as well as essential fatty acids (EFAs), especially omega-3 and omega-6.