The immune system is designed to protect itself from attack by disease-causing microorganisms. Unfortunately, under certain conditions the immune system cannot work properly. At times like this, you may need vitamins to make your immune system more optimal.
Scientists have long thought that people who are not able to meet their daily nutritional needs are more susceptible to disease. Several studies have shown that certain nutritional deficiencies, such aszinc, selenium, iron, copper, vitamins A, D, C, E, and folic acid, will have an impact on the body's immune system response.
What are the roles of vitamins for immune system?
To optimize the immune system, we need a healthy diet that comes from a variety of foods with balanced nutrition. This is because the main source of nutrients such as protein, carbohydrates, fats, and vitamins and minerals that the body needs comes from food. But if your food intake is not enough, you may need to take a multivitamin.
Rows of vitamins for endurance that you can consume, are:
- Vitamin ASo far, we know vitamin A as a compound that is important for the human vision system. Whereas vitamin A also plays an important role in maintaining the body's immune system, especially in terms of the formation of white blood cells. These blood cells function to fight and eradicate bacteria or viruses in our bodies. To get vitamin A, eat beef liver, sweet potatoes (with skin), and light-colored fruits and vegetables including carrots, broccoli, pumpkin, tomatoes, and watermelon.
- B vitamins
This immune-strengthening vitamin can be found in whole grains, nuts, milk and their processed products, bell peppers, broccoli, tomatoes, tuna, garlic, chicken and fish.
This vitamin has an important role for energy production, supports the body's metabolism, and maintains the health of the mother and fetus during pregnancy. Most importantly, B vitamins are able to keep a person's immune system in the best condition.
- Vitamin CVitamin C can increase levels of antibodies (immune-forming substances) thereby improving the body's immune response. In addition, vitamins that have antioxidant effects also help wound healing and optimize the activity of white blood cells. Vitamin C can be obtained by eating peppers, strawberries, spinach, broccoli, kiwi, mango, and citrus fruits.
- Vitamin D
Laboratory studies show that vitamin D plays a role in triggering and strengthening the immune system and helping fight infections. In addition to sunbathing, vitamin D fulfillment can also be done by consuming fish oil, eggs, cereals, margarine fortified with vitamin D, and vitamin D supplements.
- Vitamin E
The immune vitamin that is no less important is vitamin E. Vitamin E is a type of antioxidant and has an important role in protecting the thymus gland and strengthening white blood cells against infection.
The presence of vitamin E is important for the immune system, especially when the body is attacked by chronic diseases due to viruses and damage to body cells caused by free radicals. Raw nuts and seeds, such as sunflower seeds, peanuts, almonds, papaya, avocado, and spinach are good sources of vitamin E.
Food is the best source of immune vitamins. However, if your diet is not healthy, then the consumption of supplements may be possible. Consult a nutritionist about how to use supplements for optimal benefits, as well as a safe dosage for taking them.
