The efficacy and nutrition of various vitamins have finally been figured out!

　　Food nutrition

　　Vitamins are a class of organic compounds necessary to maintain the normal life activities of the human body. They can be divided into fat-soluble vitamins and water-soluble vitamins.

However, with so many types of vitamins, what effect do they have on our immunity?

　　Fat-soluble vitamins: the human immune system cannot lack it

　　1. Vitamin A

　　Vitamin A can promote the synthesis of immunoglobulin, improve human infection and anti-tumor ability; Vitamin A can also eliminate immune tolerance.

Various cytokines that affect the immune response may also change when vitamin A is lacking, thereby affecting the antigen-antibody response in the body.

　　Vitamin A is mostly found in animal foods, such as animal liver, fish eggs, whole milk, poultry eggs, etc.; in addition to animal foods, carotenoids in plant foods can be converted into vitamin A, which mainly exists in dark green or Red-orange-yellow vegetables or fruits, such as broccoli, spinach, water spinach, mango, apricot, persimmon, etc.

　　2. Vitamin D

　　Vitamin D is an important immunomodulator. Most cells in the body, including immune cells, contain vitamin D receptors.

Vitamin D in macrophages can regulate the synthesis of endogenous cathepsin and the mode of cytokine secretion; both cathepsin and cytokines can enhance the body's defense against pathogens.

People with vitamin D deficiency are more likely to develop respiratory tract infections, their infection frequency is higher, and the disease severity is more serious.

　　Human vitamin D is mainly synthesized by receiving ultraviolet rays from the skin or obtained from diet. Vitamin D in food is mostly found in fatty marine fish, animal liver, egg yolk and cream.

　　3. Vitamin E

　　Vitamin E is very important for maintaining normal immune function, especially for the function of T lymphocytes: it can enhance the stimulatory response of lymphocytes to mitogen and antigen and antibody response, and promote phagocytosis; studies have shown that vitamin E can affect nucleic acid Protein metabolism further affects immune function.

　　The main source of vitamin E in daily diet is vegetable oil.

In addition, barley, oats and rice bran, and nuts are also good sources of vitamin E.

　　Water-soluble vitamins: a good anti-oxidant

　　4. Vitamin B6

　　Vitamin B6 promotes the synthesis of antibodies in the body, is conducive to the synthesis of nucleic acids and proteins, and the proliferation of cells.

When vitamin B6 is lacking, the synthesis of antibodies is reduced, and the body's resistance is reduced, which will damage the synthesis of DNA.

Therefore, vitamin B6 is very important for maintaining proper immune function.

　　Vitamin B6 has a wide range of food sources, including animal and plant foods, such as chicken, fish, animal liver, whole grain products, nuts and egg yolks.

Vitamin B6 content is also high in vegetables and fruits, such as bananas, cabbage, spinach and so on.

　　5.Vitamin C

　　Vitamin C has an antioxidant effect, which can protect immune cells from oxidative damage and promote the formation of antibodies.

Vitamin C can regulate the function of phagocytes, the proliferation of T lymphocytes, the production of cytokines and the gene expression of monocyte adhesion molecules.

In addition, vitamin C can prevent and delay the oxidation of vitamin A and vitamin E.

　　Vitamin C is mainly derived from food, with the highest content in fresh vegetables and fruits, such as chrysanthemum, Chinese cabbage, spinach, red dates, strawberries, and citrus.

If you can regularly consume abundant fresh vegetables and fruits, and cook them reasonably, they can generally meet the needs of the human body.

　　A reasonable diet is the basis of health. Vitamins are one of the essential nutrients for the human body. Although they do not require a large intake of carbohydrates, proteins, and fats, they are indispensable. Therefore, we must supplement adequate amounts through a balanced and reasonable diet. Vitamins provide important support for the human body to build the cornerstone of immunity!

Text/Yao Yecheng (from the public account "China Nutrition and Health")