6 vitamins to boost immunity during winter

Seasonal changes increase the risk of common infections. To combat this, you need a strong immune system, which is your body’s defense mechanism against bacteria, viruses, and fungi. However, especially during the monsoon and winter, disease-causing microorganisms can invade and make you sick. To strengthen your immune system, your cells, tissues, and organs must work together to identify and destroy external threats and maintain your health. However, vitamin deficiencies can damage your immune system. While all nutrients are important, there are some vitamins that are important for boosting immunity.

What vitamins can boost immunity before winter?

Winter is almost here, so it’s important to keep your immune system strong. According to a 2023 study published in 2023, nasal immunity can be affected by cold temperatures, making you more susceptible to viruses. Journal of Allergy and Clinical Immunology.

Here are some of the main vitamins that can help improve your immunity.

1. Vitamin C

If you want to keep your immune system strong, make vitamin C your friend. Vitamin C is considered the most important micronutrient for immune function, according to a study published in . Creus It is an important antioxidant that supports the production and function of white blood cells, especially phagocytes and lymphocytes, which help fight infections. It also strengthens the skin barrier, which acts as a defense against pathogens.

2. Vitamin D

Vitamin D plays an important role in enhancing the pathogen-fighting ability of two types of white blood cells, monocytes and macrophages. According to a study published in , vitamin D deficiency is associated with increased susceptibility to infections. research medical journal “It also helps regulate the immune response, reducing the risk of infections such as colds and flu, especially in the winter when sun exposure is reduced,” says nutritionist Pooja Kedia.

3. Vitamin E

A powerful antioxidant, vitamin E helps neutralize free radicals and protects immune cells from oxidative damage. According to a study published in , vitamin E is important for the normal functioning of immune cells. vitamins and hormones Supports essential T cell function to target and eliminate infected and abnormal cells.

4. Vitamin A

Vision is often associated with vitamin A. But vitamin A also plays a role in regulating the immune system. Clinical nutrition and metabolism Vitamin A helps maintain the health of the skin and mucous membranes of the respiratory and gastrointestinal tract, which are the body’s first line of defense against infections. It also supports the production of white blood cells and plays a role in regulating immune responses.

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5. Vitamin B6

Vitamin B6 supplements may improve the immune system of people with serious illnesses. A 2006 study published in European Journal of Clinical Nutritionfound that taking vitamin B6 supplements (50 or 100 mg per day) can boost the immune response in severely ill people. Involved in the production of immune cells and antibodies. It supports biochemical reactions that help the body fight infections and plays a role in maintaining the health of the thymus gland, an organ that produces infection-fighting T cells.

6. Vitamin B12

Vitamin B12 can be used to balance the immune response. According to a study published in , it may help fight viral infections. nutrition reviews Vitamin B12 helps support DNA synthesis, red blood cell production, and nervous system health. “A healthy nervous system is linked to a properly functioning immune system, and vitamin B12 also contributes to the production of white blood cells,” Kedia says.

What are the sources of vitamins that boost immunity?

The best food sources of immune-boosting vitamins are:

1. Vitamin C

“Vitamin C is not stored in the body and must be obtained from food on a regular basis, but it is abundant in a variety of fruits and vegetables,” say experts.

• Citrus fruits such as oranges, lemons, grapefruit, limes, and tangerines
• Berries such as strawberries, blueberries, raspberries, and blackberries.
• Green peppers such as red peppers and yellow peppers.
• Broccoli is a cruciferous vegetable.

2. Vitamin D

Vitamin D is produced in the skin when exposed to sunlight. However, food sources of vitamin D, especially fortified ones, are important during the winter months.

• Fatty fish such as salmon, tuna, mackerel, and sardines.
• Fortified dairy products such as milk and yogurt.
• Fortified plant milks such as almond milk, soy milk, and oat milk.
• egg yolk
• Certain types of mushrooms, such as maitake and shiitake.

3. Vitamin E

“Vitamin E is a fat-soluble vitamin found primarily in plant-based oils, nuts, and seeds,” says Kedia.

• Nuts such as almonds, hazelnuts, and peanuts.
• Seeds such as sunflower seeds and pumpkin seeds.
• Vegetable oils such as sunflower oil, safflower oil, and olive oil.
• Green vegetables such as spinach, Swiss chard, and collard greens.
• avocado

4. Vitamin A

Vitamin A is available in two forms. preformed vitamin A (retinoids) found in animal foods and provitamin A (carotenoids) found in plant foods.

• Beef liver.
• carrot
• sweet potato
• Dark leafy greens like spinach, kale, and collard greens.
• Dairy products such as milk, butter, and cheese.
• Red and orange vegetables such as butternut squash, red peppers, and pumpkin.

5. Vitamin B6

“Vitamin B6 is found in a variety of foods, so it’s easy to incorporate into your diet,” says the expert.

• chickpeas
• Poultry such as chicken and turkey
• Fish such as tuna and salmon
• banana
• potato
• fortified breakfast cereal

6. Vitamin B12

“Vitamin B12 occurs naturally in animal foods, making it difficult for vegetarians and vegans to obtain sufficient amounts without the use of fortified foods or supplements,” experts say.

• Fish such as salmon, trout, and tuna.
• Meat such as beef, chicken, and mutton.
• Dairy products such as milk, cheese, and yogurt.
• egg
• Fortified plant-based products

Are there any side effects when taking vitamins?

“Vitamins are essential for good health, but taking too much, especially in supplements, can cause side effects,” experts say. Possible side effects of overdosage include:

• Because vitamin C is water-soluble, excess amounts are usually excreted through the urine and toxicity is rare. However, very high doses (more than 2,000 mg per day) can cause diarrhea, nausea, and stomach cramps. “Unless your doctor tells you otherwise, it’s best to stick to the recommended daily intake (about 75 to 90 mg for adults),” experts say.
• Because vitamin D is fat-soluble, it can accumulate in the body and cause toxicity if taken in excess (usually more than 4,000 international units daily for long periods of time). Symptoms of vitamin D toxicity include nausea, vomiting, and fatigue. Have 400-800 international units available daily to ensure safety.
• High doses of vitamin E (more than 1,000 mg per day) can interfere with blood clotting and increase the risk of bleeding, especially in people taking blood-thinning drugs such as warfarin. “15 mg is enough for adults,” Kedia says.
• Vitamin A toxicity (hypervitamin A) can occur when large amounts of preformed vitamin A (retinoids, usually from supplements) are ingested over a long period of time. Symptoms include dizziness, vomiting, blurred vision, bone pain, and liver damage. Choose food sources so that your daily intake of ready-made vitamin A (retinol) does not exceed 10,000 IU.
• Long-term use of high doses of vitamin B6 (more than 100 mg per day) can cause nerve damage, numbness of the hands and feet, and difficulty walking. You can take 1.3 to 2 mg per day.
• Rare side effects of vitamin B12 injections may include allergic reactions such as swelling and rash. Do not take more than 2.4 micrograms of this vitamin per day.

Vitamins such as vitamin C and A can help strengthen your immune system before winter. However, you should also focus on eating a balanced diet, maintaining physical activity, and sleeping well to reduce your chances of getting sick.