Vitamins For The Immunity Of Men

The immune system is a line of defense that protects us from being exposed to anything that it indexes as alien. In some cases, the cells in our body that have lost their “own” status due to certain changes and need to be disposed of are “alien”. The immune system works all the time and never stops. Our life activity is completely dependent on immunity, and if there are failures in its functioning, it leads to the development of diseases, and in severe cases leads to death. In the light of all the above, it is absolutely clear that human health depends on the work of the immune system.

Protein

Deficiency of food protein can lead to weakening of the immune system. The body needs protein to build new tissues and maintain the immune system. You should consume at least 1.1 g of complete proteins per 1 kg of body weight, fat and water free every day. There are special programs to calculate this indicator. We suggest you use an approximate method of assessing your fatless weight.

Human gender CONSTITUTION WFB/BW*, %
Male Stricular
Moderately full
Fat
80 – 85
70
60 – 65

*WFB – weight of fatless body; BW – body weight.

Set the category to which you attribute your body constitution, determine the weight of the fatless body. To do this, you must multiply the selected indicator by your actual weight. For example, the constitution of a man corresponds to a moderately full (70%), and the body weight is 80 kg, we get 80 * 0.7 = 56 kg. If for each kilo of fatless weight a man should eat 1.1 g of protein, it turns out that his daily requirement is 62 g.

Food sources. Protein is widely available in animal products: poultry meat, fish, red meat (better lean), eggs, dairy products. However, today’s doctors’ opinion suggests that we should limit the consumption of meat products. This is primarily due to the quality of meat sold in stores.

Essential fatty acids

(omega-3 and omega-6)

Onsaturated fatty acids include linoleic (omega-3) and linolenic (omega-6) acids. Unsaturated fatty acids also include the term “vitamin F”.

In addition to eicosanoid synthesis, polyunsaturated fatty acids have a complex effect on the cardiovascular system. Fatty acids are one of the main food components recommended for the prevention of cardiovascular disease. For the first time, such a positive effect was revealed in the peoples of northern countries, whose diet is rich in omega-3 and omega-6 fatty sea fish. Other health indicators were also at a high level.

Daily norm and sources. Daily requirement for essential fatty acids is 10 g, and at least half of this dosage should be for omega-3 acids.

A rich source of vitamin F is vegetable oils (mainly linseed), fish oil, nuts.

Vitamin A

Vitamin A nutrition infographic with medical and food icons: diet, healthy food and wellbeing concept

In case of vitamin A deficiency, lymphocyte differentiation is impaired, resulting in immunodeficiency and increased susceptibility to infection. The earliest and most specific symptoms of vitamin A deficiency include chicken (night blindness) (gemeralopia). It is expressed in the loss of ability to distinguish objects at twilight.

In adult men, vitamin A deficiency leads to spermatogenesis disorders.

Daily norm and sources. Daily vitamin A requirement for men is 1 mg. Because vitamin A is a fat-soluble vitamin, it is stored in the liver, so it has potential toxicity and is not recommended for prolonged high doses. This does not apply to carotenoids contained in plant foods, such as beta-carotene.

For effective use of vitamin A, the body needs a sufficient amount of vitamin E and zinc.

Group B Vitamins

In an unfavorable period for the body (physical and emotional stress, traumas, surgeries, etc.) B vitamins help to cope with negative factors through the activation of the immune system.

Daily norm and sources.

Substance Informity HIGHTS
Poly acid 50 – 200 mkg Nuts, meat, liver, kidneys, yeast, eggs, beans, groats, greens, green vegetables, cabbage
Pantothenic acid 3 – 12 mg
Riboflavin 1.8 – 2.6 mg
Vitamin B6 2 – 3 mg
Vitamin B12 3 µg

Vitamin C

Vitamin C nutrition infographic with medical and food icons: diet, healthy food and wellbeing concept

Vitamin C deficiency has a depressing effect on immunity on several factors:

  1. Decrease in the rate of antibody production: weakening and total loss of the immune system’s ability to destroy foreign factors;
  2. Decrease in the rate of response of body’s defense forces to the signal about introduction of alien factors, and delivery of defense factors to the place of introduction of “enemy”.

Daily norm and sources. Vitamin C sources are fresh fruits, vegetables, herbs. Ascorbic acid is subject to temperature effects, and during active cooking, part of the vitamin is destroyed.

Daily vitamin C requirements for an adult are 50-75 mg. However, this dosage indicates the minimum rate of intake per day. During illness, infection, increased physical and emotional stress, the body’s need for ascorbic acid increases dramatically.

Larger doses of vitamin C were first recommended by L. Pauling in his book “Vitamin C, common cold and flu”, where he recommended daily intake of 2-3 g of ascorbic acid. However, it is now established that regular use of such high doses for a long time is not safe for health due to possible prooxidant effects and other factors.

Ascorbic acid is a water-soluble vitamin and is not stored in the body, so its daily replenishment is required.

Vitamin E

Vitamin E nutrition infographic with medical and food icons: diet, healthy food and wellbeing concept

Vitamin E in cells is mainly contained in biological membranes and acts as a membrane antioxidant. Tocopherol acts as a kind of “trap” for active radicals: it reacts easily to them, forming a low-active radical that then recombines with other radicals, and thus the chain radical process is broken off.

Thus, vitamin E is an effective immunomodulator that helps strengthen the body’s defenses.

Daily norm and sources. Vitamin E sources are vegetable oils (corn, sunflower, cotton), margarine, nuts, sunflower seeds. Daily requirement is about 15 mg. The need for tocopherol increases with increased consumption of polyunsaturated fatty acids and vegetable oils with food.

Selenium

Lack of selenium consumption weakens the immune system in several directions:

  • Decrease in the synthesis of antibodies used to protect against the aggressive effects of foreign factors;
  • Decrease in the number of cells responsible for sending a signal to the immune system about the introduction of foreign factors to attract protective forces to the places where pathological factors occur
  • Selenium is part of an enzyme that protects the body from oxidizing effects – glutathion peroxidase.

The action of selenium in the body is closely related to vitamin E. Tocopherol (together with vitamin C) promotes the inclusion of selenium in the active center of glutathione peroxidase. When increasing the consumption of one substance, a proportional increase in the other is necessary.

For selenium to be able to fully manifest its effect in the body, its intake must be combined with vitamins E and C.

Daily norm and sources. Daily selenium demand is 70-100 mkg. Selenium is contained in eggs, liver, wheat bran, seafood, white mushrooms, legumes. The highest content of selenium is found in Brazilian nuts – only 2-3 nuts cover the daily requirement for this trace element.

Iron

Iron mineral nutrition infographic with medical and food icons: diet, healthy food and wellbeing concept

Iron is necessary mainly for the synthesis of red blood cells, as well as for the normal production of white blood cells – leukocytes. Violation of immune function of the body is observed in the case of iron deficiency, which shows an additional method. In case of suspected deficiency of this element, it is necessary to take a proper blood test.

Any normal level of iron in the blood does not require additional iron intake, because iron can provoke an increase in free radicals. Iron intake should be combined with vitamin antioxidants E and C.

Daily norm and sources. Daily iron requirement is about 10 mg. Blood loss associated with hemorrhoid bleeding, for example, increases the need for iron. This also explains the increased need for iron in women due to their period.

Zinc

The additional intake of zinc can improve the capabilities of the immune system, even if this element is not clearly deficient. You can read about its most important role for the male body here.

Daily norm and sources. Daily zinc demand for men is 15 mg. Its main sources are seafood, pumpkin and sunflower seeds, nuts, red meat.

Table 1 – Vitamins for male immunity.

Substance Informity HIGHTS
Protein 1.1 g per kilo of fatless body weight Peat products (meat, eggs, dairy products) and plant products (pulses, soybeans, porridge)
Essential fatty acids 10 g Fat fish, vegetable oils, nuts
Vitamin A 1 mg Liver, butter, egg yolk.
Poly acid 50 – 200 mkg Nuts, meat, liver, kidneys, yeast, eggs, beans, groats, greens, green vegetables, cabbage
Pantothenic acid 3 – 12 mg
Riboflavin 1.8 – 2.6 mg
Vitamin B6 2 – 3 mg
Vitamin B12 3 µg
Vitamin C 50 – 75 mg Fruits, vegetables, greens
Vitamin E 15 mg Vegetable oils, margarine, nuts
Selenium 70 – 100 mkg Brazil nut, liver, eggs, seafood
Iron 10 mg Meat, liver, mushrooms, legumes
Zinc 15 mg More products, nuts, pumpkin seeds, groats

Correction of diet when immune system weakening

  • Exclude all or a lot of products with high refined sugar content. Sugar weakens the immune system, reduces the ability of some defenses to withstand foreign factors;
  • Limit caffeine consumption (see “Refusing coffee and tea is a personal experience”). Caffeine consumption should be limited to one or two cups of coffee per day. The same applies to moderate consumption of tea, caffeine-containing drinks and foods (sweet carbonated water, chocolate). If you drink more than 3-5 cups of coffee per day, gradually bring the amount to acceptable doses.