The Most Essential Vitamins and Foods to Boost Immunity in Autumn
During the autumn months, the body’s defense system may weaken. Colder weather, reduced sunlight, and increased exposure to viruses can cause people to feel more fatigued, weaker, and more prone to illness. At this time, proper nutrition, adequate sleep, and essential vitamin support play a crucial role in strengthening the immune system.
This article provides useful information about immunity-boosting vitamins, immune-supporting foods, and some over-the-counter immune-enhancing medicines.
Vitamin C acts as an antioxidant in the body and supports the proper functioning of immune cells. Natural sources include oranges, lemons, kiwis, and red peppers. Since the body cannot produce vitamin c on its own, it is essential to get it through food or supplements.
Vitamin d3, synthesized through sunlight exposure, must be taken as a supplement especially in the autumn and winter months when sunlight is limited. People with vitamin d deficiency often experience frequent illness, fatigue, and low mood.
Vitamin b6 and vitamin b12 are key B-group vitamins that support the immune system. These vitamins provide energy and protect the nervous system. Using a b vitamin complex not only helps reduce stress but also keeps the body’s defense mechanisms active.
Nutrition is one of the key factors in maintaining a healthy immune system. Including immune-boosting foods in your daily diet strengthens your defenses and helps meet your vitamin needs naturally.
Top immune-supporting foods include:
Garlic and onions – natural antibacterial effects
Ginger – anti-inflammatory
Cottage cheese and kefir – regulate gut flora
Green leafy vegetables – sources of vitamin a, selen vitamin, and zinc vitamin
Immune-boosting foods for children should be chosen carefully. Natural fruit purees, home-cooked soups, and low-sugar products are more suitable. Under parental supervision, vitamin-enriched children’s meals can also be added.
When additional support is needed, some over-the-counter immune-boosting medicines sold in pharmacies may be used. These are known as immune-enhancing drugs and typically contain plant extracts, vitamins, and minerals.
Examples include:
Echinacea-based drops and capsules
Beta-glucan supplements
Propolis and vitamin C preparations
These products are intended for short-term use to support the immune system. In any case, persistent weakness or frequent illness requires a doctor’s advice.
Immunity is the body’s ability to protect itself from viruses and bacteria. Factors that weaken it include stress, lack of sleep, unbalanced diet, vitamin deficiency, and a sedentary lifestyle.
The most essential ones are:
Vitamin c
Vitamin d3
Vitamin b6
Vitamin b12
Zinc vitamin
Selen vitamin
To protect against common illnesses during the autumn and winter, a proper and balanced approach is essential. At this time of year, immune-boosting foods, a suitable vitamin complex, and a healthy lifestyle should be implemented together.
Remember, before using any supplement or medicine, it's best to consult a healthcare professional.
Support your body – but do it wisely and responsibly.
EN − AZN
