Most Recommended Vitamins for Autumn
When autumn comes and the body's defenses lower, we can compensate by adopting a few good habits. Regular exercise, a balanced diet, and the right vitamins can help you build strength to face the cold.
In autumn, your chances of getting the flu are higher. The cold, the type of humidity, and the need to stay in enclosed spaces makes us more likely to catch something. For this reason, we recommend knowing the best way to protect yourself, and to take the right vitamins for autumn.
At the end of the day, we only have our immune system to protect us from the pathogens that can make us ill. In this sense, we need to keep in mind that low temperatures contribute to a decrease in white blood cells. Your best bet is to strengthen your defenses, and vitamins can help.
Vitamin C: an immune system essential
The main vitamin responsible for promoting immune system health is vitamin C. Today, we know that our plasma is considerably lower in this substance when we’re sick.
We also know that vitamin C contributes to the formation of phagocytes. These are white blood cells that absorb harmful microorganisms and produce enzymes that destroy them. Meanwhile, the substance is also an effective antioxidant.
The effect of this vitamin is very important to combatting microorganisms that are reactive to oxygen. These multiply within our bodies every time we get sick.
Fortunately, we can get this substance from most citrus fruits. Oranges, tangerines, and lemons are all rich in vitamin C. Strawberries and kiwis also contain it.
Recommended vitamins for autumn: vitamin A
Composed mainly of retinol and other carotenoids, vitamin A also has a remarkable effect on our defenses. Its contribution also has to do with our body’s ability to produce white blood cells.
We don’t need to take any special supplements to get vitamin A. Foods like meat, milk and green vegetables are all rich in retinol. Similarly, spinach and carrots also feature high amounts of this component.
Vitamin D: increases your white blood cell count
Vitamin D doesn’t directly affect the production of white blood cells. However, it does play a fundamental role in increasing your white blood cell count. Basically, this component delays their destruction within the body. Thanks to their influence, the phagocytes’ lifespan increases.
The good news is that this is a freely available vitamin. You just need to spend a few minutes in the sun for your skin to absorb it. Of course, this partially explains why cold and rainy weather weakens our defenses.
“We need to keep in mind that low temperatures contribute to a decrease in white blood cells. Your best bet is to strengthen your defenses.”
Vitamins B and E: playing their parts
B vitamins influence the body’s metabolic processes. Although they don’t directly relate to white blood cell production, they do play a general role in promoting your defenses.
Specifically, vitamin B affects the formation proteins. In turn, these are essential to your immune system. Additionally, without proper nutrition, it’s only logical that your defenses weaken. Without a doubt, B-complex vitamins are a good idea in autumn.
Meanwhile, vitamin E contains antioxidants that protect cells. Although we’ve long known that it has a positive effect on the skin, the substance also works internally. In addition, it’s believed to work in combination with vitamin C.
Folic acid: also recommended
Folic acid isn’t just for pregnant women. This mineral promotes the production of a certain type of white blood cell known as neutrophils. Therefore, not including it in your diet makes you more prone to all kinds of infections.
Folate can be found in some highly common foods, including rice, broccoli, breads, and cereals.
Green leafy vegetables and citrus fruits are also high in folic acid. As you can see, the vitamins recommended for autumn can be obtained through a varied, healthy, and balanced diet.
Meanwhile, there are also some supplements and medical products that can help you get the vitamins you need. Vitamins B, C, and E are available in tablet form and in injectable solutions. Folic acid is also sold in commercially available products. Knowing all this, you’ll be sure to be prepared for the fall weather.