With the beginning of the autumn season, the weather is getting colder. Our metabolism slows down as the temperature drops. The slowing down of metabolism also causes the body's resistance to decrease. This situation reveals that we need to increase our immune system. To strengthen the immune system, we need to meet the vitamin and mineral needs of our bodies.
Especially in the autumn months, it is necessary that we protect from diseases such as flu, colds, and colds or get rid of them faster. Therefore, we need to get the vitamins and minerals we need for immunity. So, what are the vitamins and minerals we need to support our immune system during seasonal changes? Here are ten vitamins and minerals that we must take in autumn!
1. Vitamin C
Vitamin C is one of the main vitamins necessary to support the immune system. If we cannot meet the vitamin C needs of our body, our body may not be resistant to diseases. Vitamin C also plays a vital role in the formation of white blood cells, which are responsible for producing enzymes that absorb and destroy harmful microorganisms. Besides, vitamin C has a necessary antioxidant effect. We can get this vitamin from almost all citrus fruits such as orange, lemon, and tangerine. Also, strawberries and kiwi are rich in vitamin C.
Vitamin D offers our body essential support in increasing the number of white blood cells. We can supply this vitamin to our body by spending a few minutes in the sun. However, as we are deprived of the sun in the autumn months, our need for vitamin D also increases. We can obtain vitamin D, which is very important for our bones, from foods such as milk, tuna, and sweet potatoes.
3. Vitamin B
B vitamins play a critical role in supporting our body's defense mechanism. It supports the body functions to work under healthier conditions. We can obtain B vitamins, which have an essential role for our immune system, from food sources such as eggs, dairy products, meat, broccoli, spinach, citrus fruits, avocados, and bananas.
4. Vitamin E
Vitamin E contains antioxidants that protect cells against cancer. Vitamin E deficiency causes nerve damage and various diseases. With foods such as almond, sunflower, and avocado, we can meet the vitamin E needs of our body.
Folic acid is among the minerals commonly consumed by pregnant women. But we all need it, not just pregnant women. These minerals support the body during the production of white blood cells. For this reason, if we do not include enough folic acid in our diet, our body may become vulnerable to infections. Folic acid is found in foods such as rice, broccoli, green leafy vegetables, citrus fruits, bread, and cereals.
Vitamin A is one of the significant vitamins for both eye health and the immune system. We can obtain vitamin A from foods such as dark and light green vegetables, sweet potatoes, pumpkin, cabbage, and lettuce.
Calcium is very imperative for bone development and health. It is mostly found in our teeth and bones in our body. Calcium, which is necessary for the skeleton and tooth structure, also plays a crucial role in protecting our body against cancer. We can get calcium from milk, yogurt, cheese, spinach, celery, broccoli, and breakfast cereals.
Vitamin K; It plays a decisive role in processes such as cell development, bone health, and blood clotting. It is found in abundance in lettuce, collard greens, collard greens, beetroot leaves, spinach, Brussels sprouts, and broccoli.
Magnesium, which strengthens the resistance of the immune system, is among the minerals the body needs to regulate blood pressure and strengthen bones. Foods such as nuts, beans, oatmeal, and lentils provide us with the magnesium we need.
Potassium has a direct relationship with muscle, blood pressure, and neurological functions. Also, it has a very important place for water and mineral balance in the body. Potassium mineral also reduces the risk of kidney stones and osteoporosis. Foods like bananas and yogurt contain a lot of potassium. Besides, dry beans, potatoes, beets, fish, carrots, and spinach are among the foods that are sources of potassium.
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