2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Although everyone knows that vitamin D strengthens the general state of the immune system, its role in the human body remains somewhat of a mystery.
It is known to be good for the bones and even vital. All cells of the immune system are formed in the bone marrow. The recommended dose of vitamin D is five mcg, which is equal to, for example, two tea cups of whole milk.
There is a lot of vitamin D in cheese and fish, especially in salmon, tuna, and fish oil. In the human body, this important vitamin is formed under the influence of sunlight. Ultraviolet rays accelerate the formation of the vitamin from a substance found in human skin.
In large quantities, the otherwise important vitamin is toxic, so it is not recommended as an additional intake. In addition to enough vitamin D, everyone should take the necessary amount of vitamin E, which is a real guardian of immunity.
Vitamin E prevents the harmful effects of free radicals on cells, increases the activity of white blood cells and prevents the formation of prostaglandin E - a substance that suppresses the immune system.
Vitamin E is found in olive oil and vegetable oil, walnuts and sunflower seeds. But to provide your body with a sufficient amount of this vitamin only with food is quite difficult, so take supplements that contain it.
Reduce fat in your diet - food that contains forty percent fat has a destructive effect on the immune system. Fat should not exceed 25 percent of food.
Always remove fat from meat, limit the consumption of red meat to one hundred grams per day and eat several cereal-based meals every day. Provide your body with five servings of fruits and vegetables.
Iron is a vital catalyst for the immune system that helps block diseased cells. Lunch, which consists of one hundred grams of fat-free cooked meat, one baked potato and half a cup of boiled beans, contains almost seven milligrams of iron, and the daily norm is ten milligrams.
Good sources of iron are mussels, oysters, pork and chicken, green vegetables. Magnesium is also needed for the immune system - its deficiency leads to autoimmune diseases.
Consumption of large amounts of alcohol leads to serious losses of magnesium. Regular eating of lettuce, potatoes, whole grain bread, milk and seafood replenishes magnesium stores.
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