Aunt Li is 60 years old this year, and she is usually in good health, but she has been catching frequent colds recently, and her body is weak, and she always feels that she can't lift her spirits. I went to the hospital for a check and found that it was caused by a lack of vitamins. This surprised Aunt Li very much. In fact, situations like Aunt Li's are not uncommon among middle-aged and elderly people. Vitamin deficiencies not only affect daily life, but are also one of the main causes of weakened immunity. Next, we'll take a closer look at the impact of vitamin deficiencies on immunity and how you can boost your health through balanced nutrition.
Vitamins: The building blocks of the immune system
The key role of vitamins
Vitamins are important nutrients for maintaining the normal function of the body. They are involved in metabolism, immune response, and cell repair. Studies have shown that vitamin deficiencies can lead to a variety of health problems, especially in middle-aged and older people, where vitamin deficiencies are more common. According to a health survey for middle-aged and elderly people, more than 30% of middle-aged and elderly people have varying degrees of vitamin deficiency.
The truth the data reveals
According to the National Health and Nutrition Examination Survey (NHANES), nearly 40% of adults are deficient in vitamin D, 20% are deficient in vitamin C, and about 15% are deficient in vitamins A and E. These data suggest that vitamin deficiencies are widespread and are closely related to multiple health problems.
Decreased immunity: a direct consequence of vitamin deficiency
Basic functions of the immune system
The immune system is the body's line of defense against pathogens. It relies on the support of various nutrients, among which vitamins are particularly important. Vitamin deficiencies weaken the immune system's defenses and increase the risk of infection and disease.
Vitamin A: Protects the barrier
Vitamin A is essential for maintaining the health of the skin and mucous membranes. Vitamin A deficiency can lead to dry, keratinized skin and weakened mucosal barrier function, making it easier for pathogens to invade the body. Studies have found that people with vitamin A deficiency are more likely to suffer from respiratory infections and gastrointestinal disorders.
Vitamin C: Powerful antioxidant
Vitamin C is a powerful antioxidant that neutralizes free radicals and protects cells from damage. Vitamin C deficiency leads to a decline in immune cell function and a weakened ability to fight infections. Historically, scurvy has been caused by a severe deficiency of vitamin C. Modern research has also shown that adequate vitamin C intake can significantly reduce the duration and severity of colds.
Vitamin D: The patron saint of immune cells
Vitamin D plays an important role in immune regulation, especially in activating and regulating immune cells. Vitamin D deficiency can lead to a sluggish immune system response and an increased risk of infection. Several studies have shown that people with lower levels of vitamin D are more likely to develop upper respiratory tract infections, especially the flu and COVID.
Common vitamin deficiencies and their symptoms in middle-aged and elderly people
B vitamins: a source of energy and spirit
Vitamin B complex includes a variety of vitamins such as B1, B2, B6, B12, etc., which play an important role in energy metabolism, nerve function, and erythropoiesis. Deficiency of B vitamins can lead to fatigue, memory loss, and depressed mood. Vitamin B12 deficiency, in particular, can lead to pernicious anemia and nerve damage.
Vitamin E: Antioxidant warrior
Vitamin E is a powerful antioxidant that protects cell membranes from oxidative damage. Vitamin E deficiency can lead to muscle weakness, blurred vision, and decreased immune function. For middle-aged and elderly people, appropriate vitamin E supplementation can help maintain good health and prevent chronic diseases.
The importance of balanced nutrition
Eat six major food groups in a balanced manner
The most fundamental way to prevent vitamin deficiencies is to eat a balanced diet. A balanced diet should include six major food groups: cereals, vegetables, fruits, meat, dairy products, and fats. Each type of food provides different nutrients that can be combined to meet all the needs of the body.
Dietary guidelines
According to the Dietary Guidelines for Chinese Residents, middle-aged and elderly people should consume 300-400 grams of cereals, 300-500 grams of vegetables, 200-400 grams of fruits, 125-200 grams of fish, poultry, meat and eggs, 300 grams of milk and dairy products, and 30-50 grams of soybeans and nuts. Such a diet can ensure adequate intake of various vitamins.
Practical tip: The rainbow diet
The rainbow diet is a simple and balanced way to eat a balanced diet by choosing different colors of vegetables and fruits to ensure a high intake of vitamins and minerals. For example, red tomatoes are rich in vitamins C and A, orange carrots are rich in β-carotene, and green spinach is rich in folic acid and vitamin K.
Source of vitamins in food
Whole food recommendations
Vitamin A: carrots, sweet potatoes, spinach, mangoes, etc.
Vitamin C: citrus fruits, strawberries, peppers, tomatoes, etc.
Vitamin D: salmon, sardines, egg yolks, mushrooms, etc.
Vitamin B complex: whole grains, legumes, lean meats, eggs, etc.
Vitamin E: nuts, seeds, vegetable oils, green leafy vegetables, etc.
Daily Value Recommendations
According to the Dietary Reference Intakes, adults should consume about 700-900 micrograms of vitamin A, 75-90 mg of vitamin C, 600-800 IU of vitamin D, and about 15 mg of vitamin E per day.
Vitamins play a vital role in maintaining a healthy immune system. Through balanced nutrition and reasonable vitamin supplementation, you can significantly improve immunity and prevent diseases. I hope that everyone can pay attention to vitamin intake, develop good diet and lifestyle habits, and maintain a healthy body.