Immune system - Important nutrients & defence tips
Find out how the immune system works & can be strengthened with vitamins such as C, D, zinc & lactoferrin. Nutrition, sleep & exercise play a key role.
Things worth knowing about "Immune system"
The immune system is the body's complex defence system that fights harmful pathogens such as viruses, bacteria or fungi and protects the body from infections.
The immune system consists of a large number of organs, cells and molecules that work closely together to recognise pathogens and render them harmless. A strong immune defence depends largely on a healthy lifestyle and an adequate supply of essential nutrients and vitamins.
The immune system is divided into innate and acquired immunity. Inborn immunity is the first line of defence against pathogens that is present in the body from birth. It responds quickly but non-specifically and includes physical barriers such as skin and mucous membranes as well as cells such as macrophages and natural killer cells, which are responsible for destroying pathogens. In contrast, acquired immunity develops over the course of a lifetime and reacts specifically to certain pathogens. T and B cells play a central role here, specifically forming antibodies against pathogens that adhere to foreign cells.
Organs such as the thymus, bone marrow, spleen and lymph nodes as well as the intestinal flora (microbiome) are essential for a functioning immune defence.
The right diet is crucial for supporting the immune system. Important nutrients include lactoferrin, an endogenous immune protein that has various immunoregulatory and antioxidant properties, and vitamin C, a powerful antioxidant that protects immune cells from oxidative stress, promotes the production of white blood cells and shortens the duration of infections.Vitamin C is mainly found in citrus fruits, peppers, broccoli and berries. Vitamin D, which is produced in the skin by sunlight, regulates the immune response and strengthens innate and acquired immunity. A lack of vitamin D is associated with an increased susceptibility to infections. Zinc supports the development and function of immune cells and contributes to wound healing. A zinc deficiency can significantly weaken immune function. This trace element is mainly found in meat, pulses, nuts and wholemeal products. Vitamin A promotes the integrity of the skin and mucous membranes, which act as a barrier against pathogens. It also regulates the activity of T and B cells. It is mainly found in carrots, sweet potatoes, spinach and eggs. Finally, iron is important for oxygen supply and the immune response. An iron deficiency can impair immune function.
In addition to a nutrient-rich diet, sufficient sleep, regular exercise, stress management, refraining from smoking and excessive alcohol consumption as well as sufficient hydration can also strengthen the immune system.
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