To support and strengthen the immune system, various vitamins play crucial roles. Here are some key vitamins that are known for their immune-boosting properties:
Vitamin C: It is an essential nutrient that helps stimulate the production of white blood cells and antibodies, which are vital for fighting infections. Good sources include citrus fruits (oranges, lemons), berries, kiwi, bell peppers, broccoli, and spinach.
Vitamin D: Known as the “sunshine vitamin,” it plays a significant role in regulating the immune system. It can be obtained through sunlight exposure and dietary sources like fatty fish (salmon, mackerel), fortified dairy products, and egg yolks. In some cases, vitamin D supplements may be recommended, especially during winter or for individuals with low levels.
Vitamin A: This vitamin helps maintain the integrity of the skin and mucosal lining, acting as a barrier against pathogens. It can be found in orange and yellow fruits and vegetables (carrots, sweet potatoes), leafy greens, and liver.
Vitamin E: An antioxidant that protects the cells from damage, it enhances immune function. Good sources include nuts (almonds, sunflower seeds), seeds, spinach, and broccoli.
Vitamin B6: It is involved in the production of antibodies and supports various aspects of immune function. Foods rich in vitamin B6 include poultry, fish, chickpeas, bananas, and fortified cereals.
Vitamin B12: Deficiency of vitamin B12 can weaken the immune system. It is primarily found in animal products like meat, fish, eggs, and dairy. Vegans and vegetarians may consider supplements or fortified plant-based alternatives.
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