Introduction
The immune system performs the function of a “police force” in the body: it fights off potentially harmful pathogens such as bacteria, viruses, parasites and worms, thus ensuring the survival of the body’s cells. It consists of many individual cell types that interact with each other in a complex way to recognize pathogens and ultimately destroy them through phagocytosis (“eating” by a corresponding cell) and lysis (dissolving by destroying the cell wall). Even though the immune system as such is very powerful, it can be supported in its function by certain activities, nutrition or a certain lifestyle.
These vitamins strengthen your immune system
The best known positive effect on the immune system is probably vitamin C, or ascorbic acid. In fact, vitamin C fulfils some important functions in maintaining health and the immune system: Firstly, vitamin C is a so-called radical scavenger, which means that it is able to render reactive and thus cell-damaging particles (radicals) harmless. Furthermore, it is necessary for the production of leukocytes and facilitates the functions of these cells, such as preparing potentially harmful cells for phagocytosis, phagocytosis (absorption and “digestion” of particles by one’s own cells) and killing foreign cells by destroying the cell wall.
In addition, however, other vitamins are important for a strong immune system, most notably vitamins A, D and E. Vitamin A and its related molecules facilitate the formation of white blood cells (leukocytes) and antibodies, i.e. proteins that can bind to the cell structures of pathogens and thus trigger or facilitate an immune response. The role of vitamin D with regard to the immune system is to provide an adequate immune response, especially in the case of pathogens such as viruses, some fungi and some bacteria that multiply in the body’s cells. However, the exact mechanism of vitamin D, unlike the other vitamins, is not precisely understood.
This fruit and vegetable strengthens your immune system
Whoever wants to do something good for the immune system through nutrition should pay special attention to the consumption of fruits or vegetables containing vitamin C, A and E. These include citrus fruits, sea buckthorn berries, currants, acerola cherries or rose hips, which have a very high vitamin C content. Kiwi and Mnago, in addition to their exotic taste, also have a high content of vitamin C and also significantly high vitamin E content. Vitamin A, or rather its precursor, retinol, is mainly found in carrots and other yellow-orange vegetables, i.e. yellow peppers or pumpkin.
Another supplier, especially for the fat-soluble vitamins like A and E, is the avocado. In general, however, all fresh fruit and vegetables contain a certain amount of vitamins and thus contribute to the improvement of the immune system as part of a balanced diet. Above all, care should be taken when eating that the vegetables or fruit are fresh and as uncooked as possible, as some vitamins (e.g. vitamin A) are destroyed by heat.
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