Vitamin C is essential for immune function because it supports immune cells and protects them from damage caused by free radicals. However, many other nutrients are needed for the immune system to function properly.
Many studies have demonstrated the benefits of vitamin C for the immune system. Foods rich in vitamin C are oranges, tangerines, grapefruit, lemons, guava, bell peppers, papaya and some other foods, according to the health website Healthline (USA).
Almonds are rich in vitamin E, which enhances the activity of T cells.
In addition to vitamin C, the immune system also needs the following nutrients:
Vitamin D
Vitamin D plays an important role in stimulating the activity of immune cells. Thanks to that, the immune system will respond more effectively when encountering pathogens. Vitamin D deficiency can reduce the immune system's ability to fight infections, especially diseases related to the respiratory tract.
Sun exposure can help the skin create vitamin D. In addition, people can supplement vitamin D through foods such as salmon, mackerel, eggs or milk.
Vitamin A
Vitamin A helps maintain the health of the respiratory tract, digestive tract, and eye mucosa. Healthy mucosal layers help prevent bacteria and viruses from entering the body. Vitamin A also helps enhance the functioning of immune cells. To supplement vitamin A, people can eat carrots, sweet potatoes, kale, pumpkin, and dark green leafy vegetables.
Vitamin E
Vitamin E is a powerful antioxidant that enhances the activity of T cells, a type of immune cell that recognizes and responds to pathogens such as viruses and bacteria. Foods rich in vitamin E include sunflower seeds, almonds, green leafy vegetables, and vegetable oils such as sunflower and olive oil.
Zinc
Zinc is an important mineral that helps maintain the function of many cells in the immune system, especially T cells and B cells. These are cells that play an important role in the immune response. Zinc also helps the body heal wounds and increases the body's ability to fight bacteria. To get enough zinc, people should regularly eat red meat, beans, whole grains, and seafood such as oysters, crab, lobster.
Iron
Iron is a mineral that is essential for the development of blood cells and supports immune function. Iron deficiency will reduce the effectiveness of the immune system, making the body more susceptible to inflammatory diseases. Red meat, liver, beans, and green leafy vegetables are foods that provide quality sources of iron, according to Healthline.
Source: https://thanhnien.vn/ngoai-vitamin-c-he-mien-dich-con-can-nhung-chat-nao-de-khoe-manh-185250122155837599.htm
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