WHAT VITAMINS AND MINERALS ENHANCE IMMUNITY

Articles by Dr. Dr. Phan Nguyen Thanh Binh - Head of the Department of Nutrition - Dietetics - Department of Pediatrics - Neonatology, Vinmec Central Park International General Hospital

Vitamins and minerals account for only a very small amount but have a very important role in the body. If you lack these substances, it can lead to a number of diseases and reduce immunity.

The role of vitamins to increase resistance is prominently fat-soluble vitamins (vitamin A, vitamin D and vitamin E) and water-soluble vitamins (vitamin B, vitamin C). The minerals that boost immunity are iron, zinc, copper and selenium.

1.1. Vitamin A One of the vitamins that boost immunity is vitamin A. This substance plays an important role in maintaining the integrity of the respiratory and digestive tract mucosa, strengthening the body's natural protective barrier. With vitamin A deficiency, the epithelium is hyperplastic, keratinized, the glands are reduced in secretion, and the ability to prevent bacterial invasion is reduced.
1.2. Vitamin D Vitamin D is involved in various functions of the immune, digestive, circulatory and nervous systems. The body's immune system will be weakened when the body lacks vitamin D. The reason is that the body is not fully protected, increasing the risk of inflammatory skin diseases such as lupus, rashes, ... or can facilitate the formation of internal inflammation such as inflammatory bowel disease, rheumatoid arthritis,...
1.3. Vitamin E This vitamin has an antioxidant effect, protects vitamin A and cell membrane lipids from oxidation, participates in cell metabolism. Thanks to that, the body will increase immunity.
Some diseases can occur when you are deficient in vitamin E such as: damage to retinal cells, blood, nerves, muscles, causing degenerative retinal diseases, anemia, neuromuscular disorders, ...
1.4. Vitamin C Vitamin C is necessary for the normal development of connective tissues such as cartilage, bones, teeth, for the stability of capillaries and of the skin. In addition, this substance participates in the metabolism-synthesis of some substances such as catecholamines, adrenal cortex hormones, increases the production of interferon, helps to increase iron absorption,...
Vitamin C deficiency leads to sensitivity with increased infections. It has been shown that, in people with bacterial infections, vitamin C in the blood is often reduced. Lack of this substance, increased capillary permeability, fragile vessels, dry skin, decreased resistance, easy to infection.
1.5. B group vitamins This group of vitamins participates in the metabolism and synthesis of cells involved in immune mechanisms. Deficiency of B vitamins, especially folate and pyridoxine deficiency, can impair and delay the immune response. According to experts, folate deficiency is often accompanied by iron deficiency - two factors that cause nutritional anemia, common in children and pregnant women
1.6. Iron Iron is necessary for DNA synthesis and cell division and is involved in hematopoiesis. In addition, this substance also participates in many enzymes that interfere with the breakdown process inside the cell. Iron deficiency (with or without anemia) increases the risk of infection. Iron deficiency is often accompanied by a lack of protein - energy, zinc deficiency.
1.7. Zinc Zinc participates in hundreds of metabolic enzymes in the body, helps maintain the normal functioning of the immune system, strengthens immunity, helps wounds heal, maintains taste and smell.
When there is a zinc deficiency, the thymus becomes smaller, the lymphocytes decrease in number and become less active. This condition is often accompanied by a lack of protein, iron, and vitamins. Zinc is a coenzyme of certain enzymes such as DNA and RNA polymers, as well as the carbonic anhydrate of red blood cells.

1.8. Selenium Selenium is a powerful antioxidant, helping to enhance the body's ability to fight infections, participate in activating a number of enzymes in the immune system, detoxifying. Selenium deficiency, especially accompanied by vitamin E deficiency, reduces antibody production.
1.9. Copper Finally, copper is a coenzyme, children with congenital copper deficiency (Menkes disease) often die from bacterial infections, especially pneumonia.

According to doctors, the body may not be able to synthesize some vitamins and minerals that increase immunity. Therefore, you need to supplement these nutrients through a healthy diet and lifestyle. Specifically:
Vitamin A and provitamin A are found in meat, fish, eggs, liver, milk, broccoli, spinach, turmeric sweet potatoes, pumpkin, carrots, oranges, ripe mangoes, gac... Vitamin C is found in many fresh fruits and vegetables such as: acerola, guava, orange, tangerine, grapefruit, papaya, mango, apple, grape, kiwi, tomato, cauliflower, radish, spinach, bell pepper , spinach... Vitamin E is found in bean sprouts, sprouts, sunflower seeds, soybean products, wheat... Vitamin D is found in cod liver/cod liver oil, egg yolk, fish, seafood Products and foods with vitamin D supplements (milk, cereals)... B vitamins are found in meat, fish, liver, eggs, milk, beans, cereals, nuts, green leafy vegetables,... Iron is abundant in meat, fish, liver, eggs, green vegetables, beans... Iron from animal sources will be easier to absorb than iron from plant sources. Zinc is abundant in oysters, fish, seafood, poultry... Selenium is abundant in brown rice, germ rice, germ rice, seaweed, fish, shrimp, seafood... Copper liver, oysters, spirulina, Shiitake mushrooms, nuts, lobster, greens, dark chocolate. Hopefully, the above information has helped you answer the question: "Which vitamins and minerals help increase immunity?". At the same time, you and your family have chosen nutritious foods, which are full of nutrients for the body.