Immune System Protection in Autumn

Here we are. The season we either hate or love. I must admit that the older I get, the more I appreciate autumn, and there’s no need to even mention Christmas. The autumn season takes the leaves off the trees and brings a vibrant palette of colors, but also poses risks to our health. It’s already starting – people sniffling and sneezing in stores, on public transport, basically everywhere around us. In this article, we’ll discuss how to protect your immune system and strengthen your health in this cooler weather. Should we turn to dietary supplements or vitamins for immune support, or is it enough to adjust our diet and include physical activity in our routine?

A Balanced Diet

Do you know which fruits and vegetables should be part of your diet? The vitamins and minerals in these foods are essential for our immune system. Prioritize seasonal fruits like apples and pears, which are rich in vitamin C, known for its antioxidant properties and its ability to support the production of white blood cells that fight infections. Additionally, apples contain fiber, which promotes a healthy gut microbiome. When it comes to vegetables, I have to mention broccoli and spinach. Both are rich in vitamins C, E, and A, as well as minerals like iron and calcium. These nutrients are important for collagen production, which maintains healthy skin and mucous membranes, helping us fight viruses and infections. They also contain folic acid, which is essential for the formation of new cells, including those that are part of the immune system.

Dietary Supplements and Vitamins for Immune Support

Unfortunately, we can’t always get all the necessary nutrients from food alone, so you might consider taking supplements, including vitamin D, zinc, and probiotics. These vitamins and active compounds have positive effects on immune support. For example, vitamin D plays a key role in regulating the immune system and its functions, and a deficiency can weaken our defense against infections. Zinc is another important mineral that supports the immune system and is crucial for the proper functioning of several enzymes in the body. It’s like a key that opens the door to many chemical reactions in the body, and its deficiency can lead to a weakened immune system.

In addition to these classic supplements, scientists have confirmed the effects of a lesser-known active compound for boosting the immune system: phospholipid quercetin. Phospholipid quercetin is a compound derived from plants and has strong antioxidant properties. Scientist and biochemist Peter Szalay has long been interested in the effects of quercetin on human health. In his research, he found that quercetin can play a key role in strengthening the immune system. Szalay noted that "quercetin has the ability to improve immune function by reducing inflammation and protecting cells from damage caused by free radicals." His research suggests that regular intake of quercetin may be beneficial for preventing infections and enhancing the body’s overall defense.