
Vitamin C; Present in guava, kiwi, mango, pineapple, persimmon, citrus, melon, strawberries, berries, peppers, tomato, vegetables of the cabbage family, fruits and vegetables in general; It increases the synthesis of interferon, which is the cellular factor that occupies the first “line of fire” against viruses due to its immunomodulatory, antiproliferative and antiviral properties. The increase of interferon in the blood enhances the body’s immunity and this is a result, in turn, of the increase of this vitamin.
Vitamins and immune response
It is also necessary for the formation of collagen, an essential component of the cell membrane, the first natural barrier against infections. Its deficit compromises the mobility of certain cells responsible for the destruction of microorganisms (phagocytic cells).
There are several studies that have proven the increase of the female immune response after administering vitamin E, which is why when specialists suspect a problem of this type, they suggest increasing the consumption of oils of vegetable origin, mainly wheat, soybean and olive germ, as well as green leafy vegetables, nuts and whole grains, all rich in vitamin E.
Vitamin A has a major role in fighting infections and maintaining mucous membranes. Its deficit causes alterations in the number of lymphocytes so it decreases the immune response and increases susceptibility to infections. It is found in dishes based on liver, dairy fats (butter and cream), egg and complete dairy products, but in case of emergency the body converts beta-carotene into vitamin A so then it is also advisable to consume apricot, cherry, melon, peach and green vegetables or with red-orange-yellowish pigments.
Alterations of the immune system of women associated with the lack of B vitamins have also been described. Folic acid deficiency, for example, suppresses the response of some lymphocytes, and decreases the amount of antibodies, an effect similar to that produced by the deficit of thiamine, riboflavin, pantothenic acid, biotin and cyanobalamin. The vitamins that make up this “complex” appear in almost all foods of plant origin (vegetables, fresh and dried fruits, cereals and legumes) and also in those of animal origin (meat, organ meats, fish, seafood, eggs and dairy products).
Special attention deserves folic acid mainly in the liver and green leafy vegetables, green legumes, fruits, fortified breakfast cereals and vitamin B12, whose source is specific to foods of animal origin, whether meat, organ meat, fish, eggs and dairy products.
The low concentration of iron in the blood is the cause of iron deficiency anemia and this compromises cell proliferation and decreases the immune response. The remedy against this evil depends on increasing the consumption of liver, meat (especially horse), fish, eggs and to a lesser extent dairy products, as well as consuming at least 1 gram of folic acid daily, an essential substance to fix iron at the cellular level and replenish depleted reserves.
Zinc deficiency is typical of women in countries whose main protein source is cereals. Its lack affects the lymphoid organs and the immune response as a system so it is associated with a greater susceptibility to certain types of infections. It is enough to introduce meats, organ meats, fish, eggs, whole cereals and legumes to avoid the damage caused by their lack.
Meat, fish, seafood, cereals, eggs, fruits and vegetables
Insufficient levels of selenium in meats, fish, seafood, cereals, eggs, fruits and vegetables compromise human immunity, in particular its bactericidal activity, the proliferation of lymphocytes, as well as the response of antibodies against certain toxins.
It is rare to suffer from copper deficiency because it is widely distributed in liver, fish, seafood, whole grains and green vegetables and we only need very small amounts, but its action enhances the body’s defence system and is an effective anti-inflammatory and anti-infectious agent, also facilitating the synthesis of collagen.