Information about vitamins and minerals: It is known that the immune system has an important role in protecting the body from toxins and infections that a person may be exposed to in his life, so it is necessary for a person to look for ways to strengthen this system, especially in the winter when the temperature is low, which helps the spread of seasonal influenza.

Therefore, it is necessary to take care to build a healthy and balanced diet rich in vitamins and minerals, which makes the body act as a watchdog against viruses, toxins and bacteria when they attack it. Many nutritionists advise that individuals work to strengthen their immune system through healthy nutrition instead of relying on medicines.

The following list of vitamins and minerals act as a fortress of the immune system:

Vitamin C: Vitamin C protects the body from infection, shortens the duration of illness, and enhances the body’s resistance. “Cleveland Clinic” medical site
Sources of vitamin C: citrus fruits, knowing that there are other sources of vitamin C, such as spinach, cabbage, capsicum, strawberries and peaches.

Vitamin B12: Humans need vitamin B12 to produce red blood cells, which are responsible for transporting oxygen to the rest of the body’s cells. Thus, when the diet followed by this vitamin is lacking, the percentage of oxygen in the tissues of the body decreases, which causes a feeling of fatigue.

Sources of vitamin B12: salmon, yogurt, eggs and liver are rich sources, as well as some food products such as cereals or breakfast cereals fortified with this vitamin.

Vitamin A: Vitamin A is important for growth, cell division and reproduction, and strengthening the immune system. It also contains an important property for the body that acts as an antioxidant. Its main sources are: tuna, carrots, sweet potatoes, walnuts

Zinc: It is a necessary element to complete the metabolism process in the body, and its loss from the body is a major cause of fatigue, as well as in cancer patients receiving chemotherapy, according to a previous study published on the website of the National Library of Medicine in the United States.
Zinc sources: lentils, chickpeas, beans and some seafood such as oysters and mussels.

Magnesium is an important mineral that plays a role in enzyme reactions in the human body. Its many functions include helping with muscle and nerve function, regulating blood pressure, and supporting the immune system.

The best sources of magnesium include the following:
* Green leafy vegetables. * Walnut. * Whole grains. * soybean. * sea food.
Also, drinking water in heavy water areas, that is, water that contains mineral salts in a high percentage, can be a source of this mineral.

Sources of iron needed by the body: Our bodies cannot produce iron, so you must get it from your food source, whether through foods that naturally contain iron or through foods with added iron such as white bread and breakfast cereals.
The problem is that not all of this iron is in a form that will actually allow it to be absorbed.


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