What vitamins strengthen his natural defenses?

Vitamins that contribute to the proper functioning of the immune system

A lack of vitamins can be the cause of a weakened immune system. So some of them can be taken as dietary supplements to boost your natural defenses and regain full vitality. This is especially true of vitamin A, vitamin C, vitamin D or B vitamins. It is preferable that your body is supplied with these in a healthy and balanced diet.

Vitamin A for natural protection

Vitamin A is essential for your body’s good defense against germs. Vitamin A’s role in your immunity is to make lymphocytes, which are white blood cells that protect the body against various infections.

For the production of these antibodies, therefore, it is advisable to consume foods rich in vitamin A. This diet will strengthen your immune system. It can be composed of:

  • offal;
  • chicken ;
  • fish;
  • dairy products such as butter, cream or cheese;
  • eggs and especially egg yolk;
  • green and orange fruits and vegetables etc.

Vitamin C to strengthen the immune system

An essential vitamin for boosting your natural defenses, vitamin C supports white blood cells. Vitamin C especially stimulates the production of cytokines, cells that activate immunity. Vitamin C, which is essential for good health in your body and immune system, is found in the following foods:

  • oily fish;
  • offal;
  • eggs and especially egg yolk;
  • vegetables such as peppers, mushrooms or kale;
  • fruits such as avocados, kiwis or citrus fruits;
  • cereals etc.

B vitamins for cell regeneration

B vitamins are also essential for a good immune system. Indeed, they renew red blood cells. Also, the older you get, the more important B vitamins will be for your body. These are vitamin B6, vitamin B9, also called folic acid, and vitamin B12. The latter plays a key role in renewing body cells.

In order not to lack B vitamins and strengthen immunity throughout the year, prioritize a diet based on:

  • oily fish;
  • offal;
  • meat;
  • eggs;
  • cereals;
  • nuts;
  • green vegetables;
  • cheese etc.

Vitamin D for antibody production

Vitamin D also plays an important role in the proper functioning of the immune system. In fact, vitamin D activates the white blood cells necessary for the production of antibodies. Thus, vitamin D is very useful in the fight against microbes, because it participates in their destruction. To strengthen the immune system, therefore, it is advisable to include foods rich in vitamin D in your dietThis is :

  • chicken ;
  • Fish;
  • offal;
  • eggs (especially the yolk);
  • vegetable oils etc.

Causes of reduced immune system

The immune system allows your body to defend itself against attacks: viruses and bacteria, parasites or fungi. The immune system is constantly working to protect your body. The body needs nutrients such as vitamins to ensure good daily health.

This is especially true in winter: the season is favorable for illness and fatigue, so it is important to strengthen the immune system. Here are some reasons for a weakened immune system:

  • chronic stress;
  • lack of exercise;
  • too much work;
  • alcohol;
  • tobacco;
  • lack of sleep;
  • lack of hydration;
  • vitamin deficiency.

If you suspect a deficiency, it’s best to see your doctor for a blood test. This health check will show you what nutrients your body lacks to boost immunity. The doctor may then prescribe a course of nutritional supplements.

In addition to vitamins, your body may lack minerals that are essential for your immune system. Therefore, in addition to the diet, the doctor may recommend:

  • iron to help reduce fatigue;
  • zinc for antibody production;
  • copper to strengthen your natural defenses;
  • selenium, which stimulates the production of antibodies.

Solutions to boost your natural defenses

When faced with a weakened immune system, there are several solutions to regaining full energy and vitality on a daily basis.

  • Eat a healthy and balanced diet to get the right amount of vitamins and other nutrients. This includes eating seasonal fruits and vegetables.
  • Try to reduce stress and fatigue by resting and getting 7-8 hours of sleep. Don’t forget to notice the signs of an exhausted body.
  • Practice even minimal physical activity, and if possible, get some vitamin D from the sun outside.
  • Drink plenty of water every day to keep your body well hydrated.
  • Wash your hands regularly to remove germs.
  • Avoid alcohol and tobacco as much as possible.
  • Cure vitamin and other nutrient deficiencies (always on the advice of a doctor or pharmacist).

These tips can help your body fight off infections more easily in the winter or when you’re constantly tired. But keep in mind that supplement therapy compensates for the deficiency, but this solution should not last forever. In fact, it is better to strengthen your immune system by taking care of your body. To do this, choose a diet rich in vitamins and nutrients, as well as regularly engage in physical activity and, most importantly, learn to notice the signs of a tired body. Sleep is also very important for strengthening immunity.

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