Vitamins and supplements to boost immunity

Vitamins to strengthen immunity: How to ensure sufficient amounts in the body?

Strengthening immunity is one of the most relevant topics when the seasons change, the weather gets colder, the sun shines less and less, physical activity decreases, we spend less time in the fresh air, and the choice of fresh fruits and vegetables narrows. It is for these reasons that the immune system weakens. How to recognize it?

A lack of vitamins and minerals can be indicated by weakness, constant fatigue, increased sensitivity to stress, and decreased body resistance to viral and other diseases. As a result, we start to get sick more often and more severely. So what is immunity and how can we strengthen it to feel healthy and vibrant?

How to strengthen immunity?

Immunity is the body's ability to defend itself against bacteria and viruses and to remove damaged or dead cells from the body. It is like a protective shield that helps maintain the body's natural balance.

Very often, people worry about strengthening their immunity when they feel the first symptoms of an illness or when the cold and flu season begins. However, in order to feel good all year round, immunity should be strengthened constantly and this must become part of the daily routine, as the body's resistance to viruses and microbes gradually strengthens.

We note that immunity is best strengthened by a balanced diet, regular physical activity, work and rest regimen, hardening, and vitamins. However, if you can't combine all of them, start with at least one or two. This will help to at least slightly strengthen the body's resistance to viruses and bacteria.

Balanced diet

This is one of the most important factors that help strengthen immunity. The body receives most of its natural vitamins and minerals from food. It is worth emphasizing that not all vitamins are obtained from food products. For example, no matter how much oily sea fish, nuts, chia or flax seeds you eat, you still will not get the necessary amount of Omega-3.

Physical activity

It has been scientifically proven that regular physical activity activates the cells of the immune system, which reduces the risk of getting sick. If you exercise alone, without a trainer, it is important to monitor your body and perform the exercises technically correctly, without rushing. Otherwise, exercise can do more harm than good.

Work and rest mode

Research has shown that lack of sleep weakens the immune system. By taking enough time to rest, you will not only feel better, but also help preserve the cells of the immune system, i.e. you will contribute to strengthening immunity.

Hardening

A favorite activity of healthy people, which most people look at with eyes full of fear. Contrast showers, saunas and cold water baths help the body experience healthy stress, give energy, improve sleep quality, activate blood circulation, and most importantly - they are excellent disease prevention. This is confirmed by a study in which as many as 3,000 people participated.

Vitamins to boost immunity

If you are unable to get vitamins from food, especially during the cold season, it is worth starting to take food supplements. This is one of the easiest and fastest ways to provide the body with the necessary vitamins, and their complexes help to better absorb other nutrients. The most suitable vitamins for strengthening immunity are selected after a blood test.

What vitamins help strengthen immunity?

If you fail to balance your diet, lead a healthy lifestyle, and get the required daily amount of vitamins, nutritional supplements are one of the most effective ways to strengthen your immunity. Weakened immunity is most often indicated by a lack of vitamin C, vitamin D, B vitamins, Omega-3, and zinc.

Vitamin C

Vitamin C is also known as ascorbic acid. It is an excellent water-soluble antioxidant that helps fight stress, boosts immunity, kills germs, and produces T and B cells of the immune system. This vitamin also stimulates metabolism, helps the body absorb iron, maintains normal nervous system function, and reduces the risk of developing chronic diseases.

Signs of vitamin C deficiency: fatigue, depression, more frequent bruising than usual, slow-healing wounds, dry, brittle nails and hair, pronounced wrinkles, red and dry skin, bleeding and swollen gums, and joint pain.

Vitamin C can be obtained by eating fruits, berries, vegetables or by taking dietary supplements. This vitamin is usually consumed in dry form - water-soluble tablets, capsules or granules. The latest technologies have helped to create a new generation of liposomal vitamin C, which is 3-6 times better absorbed than regular vitamin C.

Vitamin D

Vitamin D is also known as the sunshine vitamin. As much as 90% of this vitamin is obtained through the skin on sunny days and only 10% is absorbed from food. Vitamin D improves the condition of bones, teeth and muscles. It also strengthens the immune system, increasing resistance to diseases such as depression, diabetes, cancer and various infections.

There are few sunny days in Lithuania, so almost everyone living here lacks this vitamin. When this vitamin is lacking, the risk of developing cardiovascular diseases, diabetes or bone diseases increases. Vitamin D deficiency can be suspected from the following body signals: depression, high blood pressure, increased fatigue, drowsiness, sensitivity to pain, irritability, muscle weakness and decreased endurance.

Vitamin D can be obtained by eating legumes, sauerkraut, flaxseed, honey, apples, nuts, and fish. However, the best way to maintain sufficient levels of the sunshine vitamin in the body is to take vitamins to strengthen the immune system.

Omega-3

Omega-3 are polyunsaturated fatty acids that, unfortunately, the human body cannot produce on its own. Therefore, it is important to obtain them through food and by taking food supplements. The body absorbs Omega-3 by eating salmon, mackerel, tuna, Atlantic herring or trout. Since food does not provide the daily norm of these fatty acids, it is necessary to take food supplements.

Omega-3s reduce inflammation, which helps the immune system fight off viruses and bacteria that enter the body. They also naturally contain vitamins A and D, which help maintain a healthy immune system.

Probiotics

Probiotics are good bacteria that help maintain a healthy intestinal microflora. Good bacteria are like a preventative measure that improves the body's immune function. Therefore, taking probiotics strengthens the natural resistance of the immune system and its ability to fight viruses and bacteria.

Frequently asked questions

1. How to strengthen a child's immunity?

Children, unlike adults, have a harder time forming positive habits. Therefore, helping them eat healthier, be more physically active, and go to bed and wake up on time can be a real challenge.

Therefore, one of the first steps to improving children's resistance to diseases is children's vitamins to strengthen immunity. Most often, children lack vitamins A, C and D, Omega -3 to maintain a strong immune system, but the most appropriate food supplements to strengthen a child's immunity are determined after conducting a mineral, microelement and vitamin test.

2. What are the vitamins to strengthen women's immunity?

A woman's immunity weakens in several ways - during pregnancy, after childbirth, when the weather gets colder and the number of sunny days decreases, and when hormone-related ailments occur. This usually leads to skin problems, dry and brittle hair, brittle nails, fatigue, or depression.

When strengthening immunity, it is recommended to ensure a sufficient amount of vitamins and microelements in the body, for example, vitamins A and D for the immune system, probiotics for the intestines, which also contribute to strengthening immunity. It is important to note that different vitamin complexes are needed at different periods of a woman's life.

3. How to strengthen immunity after antibiotics?

Antibiotics are used very often to treat infections these days. Therefore, strengthening immunity after taking antibiotics is relevant for more and more people. Natural ways are: eating healthy, engaging in physical activity, following a work and rest regimen, avoiding stress.

If you are unable to do this or do not have the energy for it, it is recommended to take food supplements containing vitamins A, D, C, Omega-3 . It is also a good idea to take probiotics, which help to revitalize the intestinal microflora and maximize the absorption of substances, vitamins and minerals beneficial to the body.

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