When the autumn and winter months approach, some especially cold months in Europe and, therefore, in our country, many are the experts who recommend adopting a series of advice and basic measures that positively help to increase the defenses.
Not surprisingly, as we saw in a previous article, one of the most useful remedies to raise defenses is found in the diet, especially since there are a number of foods to increase defenses.
This is the case, for example, of ginseng, ginger, royal jelly or propolis, healthy and healthy foods that should not be missing from 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 positively help in this idea.
At this point, below we are going to echo those vitamins and minerals to raise the defenses, since 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 boost your defenses. It also helps in the formation and maintenance of teeth, skin and soft and bone tissues.
We find it mainly in animal sources such as milk, meat, cheese, eggs, etc. - Vitamin C
it is the quintessential vitamin when it comes to increasing defenses. This is so because it maintains the barriers against infections, while it is essential for blood vessels and for the skin, when forming collagen, and for wound healing. As well as for the repair and maintenance of teeth, bones and cartilage.
We find it in citrus fruits, melon, pineapple, pepper, potato or tomato. - Vitamin E
it is a powerful antioxidant vitamin, which strengthens immunity and increases the number of leukocytes, helping to prevent most infections. We find it in vegetables, liver, egg yolk, whole grains, nuts, green leafy vegetables and cereal germ. - Vitamins of group B
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 defenses
- Iron
It is a mineral that is part of blood cells, and whose deficiency can contribute to the weakness of the body, causing infections. Of course, it must be taken into account that to increase its absorption, its consumption must be associated together with vitamin C.
We find it in meat, tuna, salmon, egg yolk, legumes, nuts, liver and vegetables (although more difficult absorption). - Zinc
it is a trace element 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.
