Vitamins and minerals to raise the defenses

When the months of autumn and winter approach, especially cold months in Europe and, therefore, in our country, many are the experts who recommend adopting a series of basic tips and measures that help positively increase defenses.

Not in vain, as we saw in a previous article, one of the most useful remedies for raise the defenses we find them in the diet, especially because there are a number of food to increase the defenses.

This is the case, for example, of ginseng, ginger, royal jelly or propolis, healthy and healthy foods that should not be missing in our daily diet during the coldest months of the year.

During these months, it is also useful to opt for a series of vitamin and mineral supplements that can help positively in this idea.

At this point, we will now echo those vitamins and minerals to raise the defenses, because they help precisely to this end.

Vitamins to raise the defenses

  • Vitamin A
    Vitamin A is also known as retinol, and it is a vitamin that helps raise the defenses. It also helps in the formation and maintenance of teeth, skin and soft and bony tissues.
    We find it mainly in animal sources such as milk, meat, cheese, eggs, etc.
  • Vitamin C
    It is the quintessential vitamin at the time of increase defenses. This is because it maintains the barriers against infections, while it is essential for the blood vessels and the skin, when forming collagen, and for wound healing. As well as for the repair and maintenance of teeth, bones and cartilages.
    We find it in citrus fruits, melon, pineapple, pepper, potato or tomato.
  • Vitamin E
    It is a potent antioxidant vitamin, which strengthens immunity and increases the number of leukocytes, helping to prevent much of the infections.
    We find it in vegetables, liver, egg yolk, whole grains, nuts, green leafy vegetables and cereal germ.
  • Group B vitamins
    They are essential when it comes to maintaining a healthy nervous system.
    We find them in meats, fish, dairy products, eggs, cauliflower, whole grains, corn, nuts and fortified cereals.

Minerals to raise the defenses

  • Iron
    It is a mineral that is part of blood cells, and whose lack can contribute to the weakness of the body, leading to infections.
    Of course, it must be taken into account that to increase its absorption, its consumption must be associated with vitamin C.
    We find it in meat, tuna, salmon, egg yolk, legumes, nuts, liver and vegetables (although more difficult to absorb).
  • Zinc
    It is an oligoelement that participates in the proper functioning of the immune system.
    We find it in meat, some seafood and fish, nuts, spinach, legumes, pumpkin seeds, sunflower, cheese and wheat germ oil.
This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesMinerals Vitamins