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Nutrients, wich are essential and why?

The immune system is an essential part of your body and plays a crucial role in preventing disease and infections.

By Míriam GuaschPublished about a year ago 3 min read
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Nutrients, wich are essential and why?
Photo by Sigmund on Unsplash

To maintain a strong and healthy immune system, it's important to make sure you're getting the essential nutrients you need.Do you know what these nutrients are? And their functions?

Essential nutrients for the immune system include protein, vitamins A, C, E, and D, minerals such as zinc, and fatty acids. These nutrients help maintain a healthy immune system, helping to prevent disease and fight infection. However, it is important to mention that a balanced and sufficient diet is crucial to achieve a healthy immune system, not just the intake of these specific nutrients.

Vitamin C

Vitamin C is a nutrient found in fruits and vegetables. It is a powerful antioxidant that helps protect the body's cells, and is also essential for the production of collagen, a protein that helps maintain healthy skin, bones, and tissues. In addition, it helps the immune system to fight infections.

Vitamin C is found mainly in fresh fruits and vegetables, especially in: citrus fruits such as lemon or orange, in green leafy vegetables such as spinach and broccoli, or in tomatoes and peppers.

Zinc

Zinc is a fundamental mineral for the human body. It is required for a variety of functions including the immune system and digestion. It is also important for the health of the skin, hair and nails. Foods rich in zinc include meat, shellfish, eggs, legumes, nuts, and seeds.

This mineral is also involved in the production of hormones such as testosterone, it contributes to maintaining the health of the skin, hair and nails and, above all, its adequate supply is key to strengthening the defenses of the immune system (in fact, in Zinc supplements are used to treat colds).

Vitamin D

Also called calciferol, vitamin D is one of the essential fat-soluble vitamins for the normal formation of bones and teeth and for the absorption of calcium at the intestinal level. Vitamin D deficiency can cause osteoporosis and rickets .

Vitamin D can be obtained in two ways:

  • By exposure to sunlight (UV).
  • By eating foods rich in this vitamin, such as milk and eggs.

One of the main functions of vitamin D is to help the body absorb calcium , one of the essential minerals for normal bone formation. In childhood it is used to produce and maintain the skeletal system.Vitamin D also plays an indispensable role in the maintenance of the organs. Some of the functions in which it intervenes are:

  • Regulation of calcium and phosphorus levels in the blood.
  • It promotes the intestinal absorption of phosphorus and calcium from food and the reabsorption of calcium at the renal level.
  • Participates in skeletal development by contributing to bone formation and mineralization.
  • It intervenes in the processes of the immune system.
  • It could have antitumor properties.
  • Anti-aging functions.

Vitamin D is a key nutrient for the immune system because it helps regulate the body's immune response. Furthermore, vitamin D also plays a crucial role in the prevention of autoimmune diseases and infectious diseases. This can be obtained through sun exposure and in foods such as fatty fish, eggs, and fortified dairy products. It is important that you have an adequate intake of vitamin D to maintain a good health of the immune system, since its deficiency can lead to serious diseases.

Probiotics

Probiotics are live microorganisms found in foods and supplements and are considered an essential nutrient for the immune system due to their ability to improve the health of the digestive system. These help you balance the intestinal flora, which in turn improves the function of the immune system. Probiotics are found in foods like yogurt, kefir, cheese, and in supplements you can find at the drugstore It is important to include probiotics in our diet to maintain a strong immune system.

In short, maintaining a strong and healthy immune system is crucial to preventing disease and infection. A balanced diet rich in essential nutrients, such as vitamins and minerals, and an active lifestyle are key to strengthening the immune system.

Remember in your pharmacy they can always provide you with information, offer you advice and recommendations.

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About the Creator

Míriam Guasch

Hello, I'm Miriam! Enthusiastic pharmacist passionate about well-being, vegan food, nature, animal lover, avid traveler, ecologist. Excited to learn and share!

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