With the arrival of cold weather and the increase in respiratory infections, it becomes crucial to strengthen the immune system. Vitamins, considered essential micronutrients, play a fundamental role in this process. According to Florencia Braga, Dietitian-Nutritionist and Manager of Scientific Affairs for EMEA at Herbalife, a balanced diet is key to ensure adequate consumption of these nutrients, present in foods such as fruits, vegetables, lean meats, dairy, legumes, nuts, and whole grains.
Vitamins are not only vital for maintaining metabolism and energy, but they are also key in the functioning of the immune system. They act in the production and activation of white blood cells and act as antioxidants, protecting cells from damage caused by free radicals. A diet rich in vitamins strengthens the body’s protective barriers, including the skin and mucous membranes, contributing to an effective immune response to pathogens.
The daily intake of these vitamins is essential, as the human body cannot produce them on its own. The needs for these micronutrients may vary depending on age, pregnancy, and health status. Unhealthy habits such as alcohol and tobacco consumption can interfere with the absorption of vitamins, increasing the risk of deficiencies. In this sense, Braga emphasizes the importance of obtaining these substances from natural and varied sources to optimize the body’s functioning.
Among the key vitamins for strengthening the immune system are vitamin A, crucial for eye health and strengthening mucous membranes, available in milk, eggs, and leafy green vegetables; vitamin D, key for bone health and immune cell activity, primarily derived from fortified dairy and fatty fish; vitamin E, with potent antioxidant action, found in vegetable oils and nuts; vitamin C, which improves white blood cell production, found in citrus fruits and vegetables; and the B vitamins, essential for metabolism and immune function, present in cereals, legumes, nuts, and lean meats.
Adopting a balanced diet rich in these nutrients not only contributes to optimal health, but becomes an effective strategy for combating flu and colds during the winter season.
Source: MiMub in Spanish
