Let's remember how we feel when we come home after a busy day outside? I often get shivers and want something warm and pleasant. But remember how strong and strong we feel when our body does not lack anything and we can be outside even unbuttoned.
Our well-being is betrayed by the state of the immune system. If it is filled with the necessary nutrients and our cell is "saturated", we feel great. This is because our immune system is a complex collaboration of organs, cells and proteins. The whole system works continuously to keep you healthy all the time.
Why do we divide immune cells?
Immune cells can be divided into two broad categories: lymphocytes and phagocytes.
Lymphocytes recognizes and remembers invaders such as viruses, bacteria, parasites and other harmful microorganisms.
Phagocytes attacks and destroys the invaders. In addition, phagocytes identify and remove damaged, dying, and dead cells and are responsible for wound healing.
Immune cells are dependent on various nutrients because they perform many functions in our body.
Some nutrients are well-known for their immune-boosting properties, such as vitamin C, while other nutrients are not so well-known.
We'll look at some of the most important immune-boosting nutrients and how they help immune function develop and function.
Vitamin C for the immune system
Vitamin C has a strong immune boosting effect*. Since the body does not produce vitamin C, to meet your body's need for it, you must consume foods and supplements that contain it. 1700 scurvy, a severe form of vitamin C deficiency, was treated by eating oranges and lemons, although it was not until the 1930s that vitamin C has been identified as a disease-protective nutrient found in citrus fruits.
Today, although a severe form of vitamin C such as scurvy is extremely rare, as the body works overtime to protect itself from the many free radicals we encounter in modern life, its levels can be suboptimal. An obvious example of this is that due to increased oxidative stress caused by toxins in tobacco products, the recommended daily intake for smokers is higher than for non-smokers.
External toxins are not the only source of free radicals that vitamin C* protects against. In everyday life, free radicals are produced in your body during normal immune function and metabolism. Vitamin C protects your body's cells and tissues, as well as DNA, proteins, lipids and carbohydrates, all of which are necessary for their proper functioning*. And as if that weren't enough, vitamin C also recycles other antioxidants like vitamin E so they can be reused to protect against oxidative stress 1*.
What are the other benefits of vitamin C?
In addition, vitamin C supports many other functions of the immune system*. It stimulates the production of white blood cells in your body, including lymphocytes and phagocytes, and increases the ability of white blood cells to travel to where they are needed to destroy invading microorganisms*. White blood cells also store high concentrations of vitamin C to protect against oxidative stress caused by phagocytes destroying invaders 2*.
Your immune system is responsible not only for identifying and eliminating disease-causing microbes, but also for healing and recovery. Vitamin C is necessary for the body to produce collagen, a protein that is the building block of connective tissues such as skin, cartilage, tendons and bones*. Vitamin C is needed for proper healing of cuts, scrapes, surgical incisions and broken bones 1*.
Vitamin C is well known for its immune-boosting properties, but there are other nutrients that provide support for the development and functioning of immune functions:
Vitamin D3
Vitamin D is a fat-soluble vitamin, which means that it does not dissolve in water, but only in fats and oils. Your body stores some fat-soluble vitamins in various tissues to use when needed, but you need to make sure you make enough vitamin D or include foods that contain fat-soluble vitamins or supplements in your diet. Only in this way will you get the right amount of them for the proper functioning of the body.
Vitamin D essential for healthy bones and teeth, where it regulates the absorption of calcium and phosphorus*. In addition, proper insulin production and blood pressure* are dependent on sufficient vitamin D levels. Another important function of vitamin D is a process called differentiation*.
Because your body produces new cells during growth, wound healing, and repair, these cells must be specially adapted to perform their specific functions. In addition, the differentiation process also reduces the overgrowth of cells, especially those with mutations 3*.
Vitamin D acts as a modulator of the immune system. This means it helps control the immune system by boosting its function when needed and calming the immune response when it's done. 2*. Vitamin D helps bring neutrophils (a type of phagocyte) to the site of infection, triggering an oxidative burst, the mechanism by which neutrophils eliminate invaders 4*.
Vitamin D and the sun
When the skin is exposed to sunlight, ultraviolet B (UVB) waves stimulate the production of vitamin D in the body. Your body's ability to produce vitamin D is affected by certain factors. The amount of UVB rays you can absorb depends on the time of day, the time of year, and where you are on the planet.
In addition, UVB rays are absorbed by the human skin pigment melanin, and this limits the stimulation of vitamin D production by UV rays. So, people with darker skin often have lower levels of vitamin D. Using sunscreen and protective clothing can also reduce vitamin D production by limiting UVB exposure 3.
What is needed to avoid vitamin D deficiency?
In addition to vitamin D, which your body can make, its main food sources are fatty fish such as sardines, salmon and mackerel. In addition, there are vitamin D-fortified foods (with vitamin D added), such as milk, orange juice, cereal, and egg yolks from hens fed vitamin D-fortified diets. People who follow a vegan diet may have low sources of vitamin D.
In the first two parts, we discussed the importance of Vitamins C and D3 for the immune system. Now we will introduce the importance of a nutrient for immunity that is little known to many - Zinc.
Zinc to improve the immune system
Zinc is an essential mineral - your body does not produce it - so it must be obtained from food and supplements. In your body, zinc is essential for growth and development, immune function and proper hormone levels*. Zinc is needed for hundreds of enzyme reactions to occur properly.
Your immune system depends on zinc, which is essential for the proper functioning of lymphocytes and phagocytes. Although zinc has been extensively researched to help boost immunity when you're not feeling your best*, the effects of zinc vary depending on its type. Zinc with certain additives is not well absorbed.
Zinc also has important antioxidant functions. Together with copper, it forms an enzyme called copper-zinc superoxide dismutase (SOD1), which helps break down free radicals in cells, thereby reducing oxidative stress that causes damage over time*. In addition, zinc plays an important role in collagen synthesis, similar to that of vitamin C, which makes zinc an important substance for wound healing and tissue regeneration.
Although zinc deficiency is uncommon in Europe, some individuals may be at risk. The best dietary sources of zinc are often animal products such as oysters, beef and poultry. Although there are plant-based sources of zinc, such as beans, nuts and seeds, phytic acid in plants can bind zinc and reduce its bioavailability. Vegans, the elderly, and elite athletes may be deficient in zinc due to poor absorption, insufficient intake, or excessive loss of zinc through sweat.
In order to replenish the body with well-absorbed zinc, it is important to select quality and specialists supplements.
You will learn more about the body's personal need for minerals or vitamins after taking a free health test "Your Day":
Important!
- In time, pay attention to the signals sent by your well-being;
- Replenish the body with natural minerals or vitamins;
- Enjoy energy and good mood every day!
You will learn more about the body's personal need for minerals or vitamins after taking a free health test "Your Day":
