Micronutrients for your immune system
A strong defense is the best protection. This applies not only to soccer, but also to the immune system.
Our immune defense is a finely tuned, highly efficient biological system with an unimaginably large number of cells. All cells constantly patrol the body, are renewed, continue learning, and face new challenges daily. Without the body’s own defense system, humans would have no chance of survival. The immune system and nutrition are closely interrelated.
Therefore, a healthy diet and adequate micronutrient intake are not only prerequisites for physical and mental performance, but also for a functional and efficient immune system. Throughout human development and adaptation, our body has developed an effective strategy for defending against invaders such as viruses and bacteria. However, our immune system is exposed to increasing stress due to modern lifestyle habits, which can lead to persistent weakening over time.
What does the immune system do?
The central tasks of the immune system are:
- the daily defense against pathogens (e.g., bacteria, viruses, fungi)
- the protection against toxins that impair metabolism and weaken our organism
- the elimination of abnormal cells that can become malignant tumors
- the regeneration of destroyed tissue and the promotion of wound healing
To function properly, our immune system requires the necessary amounts of vitamins and trace elements at all times, which our body cannot produce itself. As a result, the immune system and our diet are closely interrelated. A healthy and balanced diet as a foundation, supplemented with the right vitamins and minerals in sufficient quantities, makes an important contribution to the functioning of the immune system.
Vitamins A, B6, B12, D3, C, folate – iron, copper, selenium, and zinc contribute to the normal function of the immune system.
The first line of defense in the mucous membrane
Mucous membranes are the preferred entry point for germs and pathogens. It is good to know that the first defense reaction of the immune system already takes place here. Especially due to heating in winter and air conditioning in summer, the function of the mucous membranes is more heavily challenged. Maintaining mucous membrane function is therefore important for our first line of defense.
Vitamin A, B2, niacin, and biotin contribute to the maintenance of normal mucous membranes.
Sport and the immune system
Regular exercise and a healthy diet are essential for maintaining health into old age. In everyday life, 80 mg of vitamin C daily is sufficient, which corresponds to the recommended daily dose. Intensive physical activity increases the requirement for vitamin C.
In this case, an additional intake of 200 mg of vitamin C is required so that the effect of vitamin C on the immune system can take effect. The suggested daily amount for vitamin C during and after intensive sport is 280 mg to account for this increased demand during exercise.
Vitamin C contributes to normal immune system function during and after intense physical activity.
Energy
Plenty of sleep, rest, and low stress contribute just as much to maintaining health as nutrition. When the immune system is challenged, it demands a lot of energy from the body, making us feel tired and sluggish. The targeted supply of the right nutrients during recovery can help you master everyday life again more quickly with your usual energy.
***Vitamins B2, B6, B12, C, folate, niacin, pantothenic acid – magnesium and iron contribute to the reduction of tiredness and fatigue.
Oxidative stress
Part of the immune response to viruses and bacteria involves keeping germs in check using radicals (e.g., nitrogen and oxygen radicals). However, this leads to oxidative stress, meaning that even cells that are not infected are affected.
Cells have built-in mechanisms to protect themselves from oxidative stress. The level of tolerance to this stress is called antioxidant capacity and requires the intake of specific antioxidant nutrients from spices, fruits, and vegetables as part of a healthy diet. The daily intake of natural antioxidants supports cells in maintaining their normal function even in exceptional situations.
***Vitamins B2, C, E – copper, selenium, and zinc contribute to protecting cells from oxidative stress.
