International Perspective | The relationship between the vitamin family and human immunity
Vitamins are a type of organic substances that humans and animals must obtain from food in order to maintain normal physiological functions. They are a type of organic compounds necessary for human growth, our metabolism and development. They play a crucial role in all stages of the immune response. Vitamins are naturally found in food and generally cannot be synthesized by the human body. They must be supplied by food. The vitamins are divided into fat-soluble (vitamins A, D, E, K) and water-soluble (B vitamins, vitamin C).
Let us learn more about the vitamin family in order to understand the relationship between vitamin ABCDE and human immunity.
Vitamin A
“Guardian Angel” of the first line of defense of immunity
Vitamin A is the general term for a class of compounds containing the biological activity of retinol. It helps us maintain normal vision, promotes the proliferation and differentiation of epithelial tissues, and promotes the growth and development of children. It participates in the whole process of the maturation of the human immune system. It can improve the stability of cell membranes and maintain the integrity of the mucosal barrier. It is the “Guardian Angel” of the first line of defense of immunity.
The recommended intake of vitamin A for adults in my country is 800μgRAE/d for men and 700μgRAE/d for women. In daily life, the foods richest in vitamin A are liver and eggs. A healthy adult can consume pork liver 1 to 2 times a month and about 1 to 2 each time to easily meet the required amount of vitamin A. Carotenoids found in vegetables and fruits can be converted into vitamin A in the body. Dark green and red-yellow vegetables such as broccoli, carrots, spinach etc. contain higher amount of carotenoids and can supplement vitamin A in the human body.
B Vitamins
“Assist” the normal functioning of the immune system
B vitamins are a "big family", including vitamins B1, B2, B6, B12, niacin, pantothenic acid, folic acid, etc. B vitamins are important coenzymes involved in the metabolism of the three major nutrients in the human body, and are water-soluble vitamins that are essential to maintain the normal functions of the human body. B vitamins can mediate immune regulation and assist the normal operation of the immune system. For example, vitamin B6 participates in the proliferation, differentiation, maturation and activation of lymphocytes, and regulates the production of cytokines and chemokines; vitamin B12 acts as an immunomodulator of cellular immunity ; Folic acid supports immune response and so on.
Vitamin B1 and B6 are abundant in meat, vegetables, grains, and beans. Vitamin B2 is widely distributed in food, and the content in animal food is relatively high, especially liver, kidney, eggs, milk, etc. The vast majority of vitamin B12 comes from meat, such as fish, animal organs, eggs, milk, etc.
Vitamin C
"The number one helper" to enhance immune function
The recommended intake of vitamin C for adult Chinese residents is 100 mg/d. The main food sources of vitamin C are fresh vegetables and fruits, but it should be noted that when supplementing vitamin C through daily diet, vegetables and fruits should be eaten fresh, because the content of vitamin C will be greatly reduced after a long time. In addition, vitamin C is easily decomposed by high temperature, and overcooking will cause the loss of vitamin C in vegetables.
In addition, because the human body has a large demand for VC, and VC is absorbed quickly in the intestines, in order to maintain the blood concentration of VC in a stable state for a long time, it is necessary to supplement VC multiple times a day, which is very inconvenient and difficult to scientifically control the concentration of VC required in the body.
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Vitamin D
Modulator of immunity
In the last century, researchers have proved through experiments that the ingredient in cod liver oil to treat rickets is vitamin D. It is the fourth vitamin to be named, it is called vitamin D.
Vitamin D is also known as anti-rickets vitamin. Its main function is to regulate calcium and phosphorus metabolism, promote calcium and phosphorus absorption in the intestines and bone calcification, and maintain the balance of blood calcium and blood phosphorus. When the human body lacks vitamin D, rickets, rickets, osteoporosis, etc. occur. Vitamin D receptors are widely present in immune cells, so they can participate in the proliferation and differentiation of various immune cells. In addition, vitamin D can not only enhance the innate immune response, but also suppress the adaptive immune system, thereby regulating the immune response.
The recommended intake of vitamin D for adult Chinese residents is 10 μg/d. Vitamin D is abundant in animal foods, such as liver, eggs, dairy products, etc. Among them, fatty fish is a good source of vitamin D. Sunlight is also the most important, natural and economical source of vitamin D, so vitamin D is called "sunlight vitamin".
Vitamin E
The first line of defense against lipid peroxidation
Vitamin E can protect the integrity of cells and cell internal structure, and prevent certain enzymes and cell internal components from being destroyed. In addition, it can also enhance the secretion of luteinizing hormone and promote the completion of fertilization, which is the origin of its tocopherol name. Vitamin E (tocopherol) is an important fat-soluble antioxidant in cell tissues. It is the body's first line of defense against lipid peroxidation, thereby protecting cell membranes from free radical damage, and is important for maintaining the normal function of immune cells.
The appropriate intake of vitamin E for adult residents in China is 14 mg α-TE/d. Foods rich in vitamin E are widely distributed, and edible oil is usually the main source of vitamin E in people's diet. In addition, a certain amount of vitamin E is contained in beans, nuts and vegetables.
Vitamins are essential for maintaining the normal immune function of the human body. A healthy and balanced daily diet can provide all kinds of vitamins needed by the human body, thus forging an indestructible line of defense for the body!