Nutrition is directly related to immunity. Specific nutrients play particular role in immunity change. Here are some recommendations on taking vitamins and minerals which help to maintain immunity at any age.
Vitamin A
Vitamin A strengthens superficial layer of skin preventing fissure formation through which microbes may enter the body. This vitamin also prevents development of cancerous growths which is connected with stimulatory effects on white blood cells. However, overmuch vitamin A may be toxic for the body. It is better to get daily rate of vitamin A from food than from special drugs. It is recommended to consume 1000 micrograms of it daily For example, a half of new potato contains double daily rate of vitamin A. Also you may find vitamin A in liver, carrot, spinach, cauliflower, lettuce, apricots and watermelon.
Beta-carotene
Beta-carotene transforms into vitamin A in human body. This antloxidant helps to fight free radicals and intensifies capabilities of immune system to fight cancerous diseases. Just as vitamin A, beta-carotine may be found in carrot, spinach, cauliflower and lettuce. Unlike vitamin A, beta-carotene is not toxic and it may be taken as an supplement to foods. It is recommended to take 6 – 9 mg of beta-carotine daily.
Vitamin B6
When older people consume food with low rate of vitamin B6, their immunity becomes much weaker. Dose increase helps to restore immunity to a normal level. It is necessary to consume more than 1.5 mg of vitamin B6 daily.
In order to get 2 mg of vitamin B6 you should eat big bananas daily. Other sources of vitamin B6 are chicken meat, fish, liver, rice, avocado, walnuts, wheat and sunflower seeds. Large dozes (1000 – 2000 mg daily) of vitamin B6 may be toxic.
Vitamin C
Practically vitamin C provides great aid to each part of immune system. Vitamin C prevents viruses from multiplying, increases attacking drive of cells that fight cancerous diseases. Oranges, strawberries, cauliflower, paprika are perfect sources of vitamin C. Normally it is necessary to consume 500 – 1000 mg of vitamin C daily.
Vitamin D
Vitamin D is good for bones strengthening and that is its major function in the body, because immune system cells are developed in bone marrow. The recommended dose of vitamin D is 5 microgrames. One glass of pure milk contains approximately 10 ME, also it may be found in cheese. In human body vitamin D develops under action of sun rays. Ultraviolet accelerates development of vitamin D from a substance in the skin. In summer it is enough to spend 10 - 15 minutes in the sun to get necessary daily doze of vitamin D. Large dozes of vitamin D may be toxic, therefore, health care providers do not recommend it to take it in form of supplemental drugs.
