Vitamin ABCDE and immunity

Vitamins are essential organic compounds in the process of human life activities and play a vital role in all stages of immune response. Vitamins exist in natural foods, the human body generally can not be synthesized, must be supplied by food, can be divided into fat soluble (vitamins A, D, E, K) and water-soluble (B vitamins, vitamin C) two categories.

Vitamin A - The "guardian" of the first Line of defense of immunity

Vitamin A is a general term for a class of compounds containing the biological activity of retinol, which has the functions of maintaining normal vision, promoting the proliferation and differentiation of epithelial tissue and promoting the growth and development of children. It participates in the whole process of the maturation of the human immune system, can improve the stability of the cell membrane, maintain the integrity of the mucosal barrier, and is the "patron saint" of the first line of defense of immunity.

The recommended intake of vitamin A for adults in our country is 800μgRAE/d for males and 700μgRAE/d for females. In daily life, the most vitamin A food we can come into contact with is liver, and eggs are also rich in vitamin A. A healthy adult eating pig liver 1 to 2 times a month, each time about 1 to 2, can easily meet the needs of vitamin A. Carotenoids contained in vegetables and fruits can be converted into vitamin A in the body, especially dark green and red-yellow vegetables, such as broccoli, carrots, spinach and other carotenoids are more, and can also play the role of vitamin A supplement.

B vitamins - "help" the immune system function properly

B vitamins are a "big family", including vitamins B1, B2, B6, B12, niacin, pantothenic acid, folic acid and so on. B vitamins are important coenzymes involved in the metabolism of the three major nutrients of the human body, and water-soluble vitamins essential for maintaining normal human function. B vitamins can mediate immune regulation and assist the normal operation of the immune system. For example, vitamin B6 is involved in the proliferation, differentiation, maturation and activation of lymphocytes, and regulates the production of cytokines and chemokines. Vitamin B12 as an immunomodulator of cellular immunity; Folic acid supports immune response and so on.

Vitamins B1 and B6 are abundant in meat, vegetables, grains, and legumes. Vitamin B2 is widely distributed in foods, and the content of animal foods is relatively high, especially liver, kidney, eggs, milk and so on. Most of the vitamin B12 comes from meat, such as fish, animal offal, eggs, milk and so on.

Vitamin C - the "number one helper" to enhance immune function

Vitamin C has a variety of effects such as promoting collagen synthesis, promoting wound healing, whitening the skin, and contributing to immune defense by supporting various cellular functions in non-specific immunity and specific immune responses.

The recommended intake of vitamin C for adult residents in China is 100mg/d. The main food sources of vitamin C are fresh vegetables and fruits, such as broccoli, peppers, cabbage and prickly pear, kiwi, strawberries, etc., one catty of vegetables and half catty of fruit a day, enough to provide the daily requirement of vitamin C, the general population does not need additional supplements.

It is important to note that vegetables and fruits should be eaten fresh, because the vitamin C content will be greatly reduced after a long time. In addition, vitamin C is easily decomposed by high temperature, for vegetables, can eat raw, it is recommended not to overcook. Soup cooked with healthy fats will leave a lot of vitamin C, drinking can not only supplement vitamin C, but also supplement high-quality fat.

Vitamin D - Immunity regulator

In the last century, researchers experimentally proved that the ingredient in cod liver oil to treat rickets was vitamin D. Because it is the fourth vitamin to be named, it is called vitamin D.

Vitamin D is also known as the anti-rachitic vitamin, its main role is to regulate calcium and phosphorus metabolism, promote intestinal calcium and phosphorus absorption and bone calcification, maintain the balance of blood calcium and blood phosphorus. Rickets, osteomalacia and osteoporosis occur when the body lacks vitamin D. Vitamin D receptor is widely present in immune cells, so it can participate in the proliferation and differentiation of a variety of immune cells. In addition, vitamin D can both enhance the innate immune response and suppress the acquired immune system, thus playing a role in regulating the immune response.

The recommended intake of vitamin D for Chinese adults is 10 μg/d. Vitamin D is abundant in animal foods, such as liver, eggs, dairy products, and fatty fish is a good source of vitamin D. Sun exposure is also the main, most natural and economical source of vitamin D, which is why vitamin D is known as the "sunshine vitamin".

Vitamin E - the first line of defense against lipid peroxidation

Vitamin E can protect the structural integrity of cells and cells, and prevent the destruction of certain enzymes and internal components of cells. In addition, it can also enhance the secretion of lutein hormone, promote the completion of fertilization, which is also the origin of its tocopherol name. Vitamin E (tocopherol) is an important fat-soluble antioxidant in cells and tissues, and is the first line of defense against lipid peroxidation in the body, thus protecting the cell membrane from the damage of free radicals and playing an important role in maintaining the normal function of immune cells.

The optimal intake of vitamin E in Chinese adult residents is 14mg α-TE/d. Foods rich in vitamin E are widely distributed, and cooking oil is usually the main source of vitamin E intake from the diet. In addition, some vitamin E is found in legumes, nuts and vegetables.

Vitamins are essential to maintain the normal immune function of the human body, through a healthy and balanced daily diet can provide the human body needs a variety of vitamins, thus casting an indestructible line of defense for the body!